Low Calorie High Protein French Toast
This Low Calorie High Protein French Toast is the perfect breakfast when you want something cozy, nourishing, and aligned with your wellness goals. Made with high-protein bread, egg whites, and a touch of vanilla protein powder, it’s a satisfying start to your day—without the sugar crash. At just around 340 calories and over 25g of protein, this balanced breakfast supports a calorie concious or calorie deficit diet, keeps you full, and still feels like a treat. Top it with fresh berries, slivered almonds, dash of coconut and a drizzle of maple syrup for a deliciously healthy twist on a classic favorite.
Equipment
- Mixing bowl
- Whisk or fork
- Measuring spoons
- Non-stick skillet or griddle
- Spatula or tongs
- Shallow dish or plate (for soaking bread)
- Small serving plate
- Optional: kitchen scale for precise toppings like nuts and syrup
Ingredients
French Toast Base
- 2 slices High-protein bread e.g. Dave’s Killer Bread Thin-Sliced Powerseed – ~140 cal total
- 2 large egg whites or 1 whole egg + 1 egg white
- 1 tbsp unsweetened almond milk
- 1/2 scoop vanilla protein powder about 15g
- 1/2 tsp Cinnamon
- 1/2 tsp vanilla extract
- Pinch of sea salt
- Non-stick cooking spray about 5–10 cal
Toppings
- 1/2 cup Fresh sliced strawberries ~25 cal
- 1 tbsp Slivered almonds ~30 cal
- 1 tsp Unsweetened shredded coconut ~10 cal
- 1 tsp Pure maple syrup or sugar-free syrup ~20 cal
Instructions
- Make the batter:
- In a mixing bowl, whisk together the egg whites, almond milk, protein powder, cinnamon, vanilla extract, and a pinch of salt until completely smooth and frothy. Make sure there are no lumps of protein powder—this helps coat the bread evenly.
- Soak the bread:
- Pour the mixture into a shallow dish. Lightly dip each slice of high-protein bread into the mixture, soaking for about 20–30 seconds per side. High-protein bread absorbs quickly, so don’t over-soak or it may fall apart.
- Cook the French toast:
- Preheat a non-stick skillet or griddle over medium-low heat. Spray lightly with non-stick spray. Add the soaked bread and cook for 2–3 minutes per side, or until golden and cooked through. Avoid pressing the bread down—this keeps the inside soft and fluffy.
- Plate and top:
- Transfer the French toast to a serving plate. Top with sliced strawberries, slivered almonds, and a sprinkle of coconut. Drizzle with maple syrup and a dusting of cinnamon if desired.
- Serve immediately:
- Let it rest for 1 minute to finish setting, then enjoy while warm for the perfect contrast of crisp edges and soft center.
Notes
- Whisk Thoroughly: Make sure the protein powder is fully dissolved into your egg white mixture. This helps the batter coat the bread evenly and creates a smoother, more custard-like texture.
- Don't Over-Soak: High-protein bread is denser and absorbs quickly. Soak each slice for only 20–30 seconds per side to prevent sogginess and help it hold together in the pan.
- Low and Slow Wins: Use medium-low heat to allow the center to cook through without burning the outside. A non-stick skillet and a light spray of oil work best.
- Let It Rest: After cooking, let the French toast rest for about a minute before topping or slicing. This gives the center a chance to finish setting.
- Make It Your Own: You can skip the syrup and add a spoonful of Greek yogurt or top with different seasonal berries. Just keep portions measured if you're tracking calories.
- Meal Prep Friendly: Cook extra slices and store them in the fridge for up to 3 days. Reheat in a toaster or dry skillet to bring the crispness back.
Nutrition
Serving: 1ServingCalories: 340kcalCarbohydrates: 36.7gProtein: 27.6gFat: 8gFiber: 7gSugar: 7.6g
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