Protein French Toast Recipe | High-Protein Breakfast Under 10 Min

Protein French Toast 🍞💪 Fit &Fuel 365 Recipes

Kickstart your morning with this High-Protein French Toast—a quick, macro-friendly breakfast made with sourdough rye, egg whites, and vanilla whey. At just 370 calories with 36 g protein and 3 g fat, it’s a light, satisfying option for muscle gain or weight loss. Topped with warm mixed berries and light Cool Whip (plus Steeves sugar-free maple syrup), this healthy breakfast recipe comes together in minutes and is perfect for Fit & Fuel 365 meal prep.

Macros:

• 370 Calories 

• 36 g Protein 

• 50 g Carbs 

• 3 g Fat

Cost Per Meal:

Approximate cost: $3 per meal!

Ingredients:

• 2 slices sourdough rye bread (slightly stale/  thick-cut works best)

• 50 g liquid egg whites (about ¾–1 cup)

• 30 g vanilla whey isolate (1 scoop)

• ½–1 tsp ground cinnamon (to taste)

• 1 cup frozen mixed fruits (about 150 g)

• 2 Tbsp light Cool Whip (for topping)

• Nonstick spray or a little oil for the pan

Directions:

1. Make the protein mix

   In a wide bowl, whisk egg whites, whey isolate, and cinnamon until completely smooth. If it’s pudding-thick, whisk in 1–2 Tbsp water.

   
   

2. Soak the bread

   Lay the rye slices in the bowl and let them drink up the custard 20–30 sec/side (well-saturated, not soggy).

   
   

3. Cook

   Heat a nonstick skillet over medium, lightly coat with spray, and cook each slice 2–3 min/side until golden with a little bounce in the center.

   
   

4. Warm the fruit

   While toast cooks, microwave frozen fruit 20–30 sec (or simmer briefly in a small pan) until warm and juicy.

   
   

5. Top & serve!

   Stack the toast, spoon on warm fruit, add a dollop of Cool Whip, and dust with a pinch more cinnamon. Steeves sugar free maple syrup is a must!

Pro tips:

• For extra crisp edges, air-fry the cooked slices at 400°F (205°C) for 2–3 min.

• Want more protein? Add 10–20 g extra whey and thin the batter with water.

• Gluten-free? Swap in a GF sourdough or hearty GF bread.