Protein-Packed Egg White French Toast
This easy whole-grain egg white French toast recipe is made with egg whites and sprouted grain bread for a delicious high-protein breakfast.
French toast is one of my favorite breakfast foods. If I had to make the perfect classic French toast recipe, it would be made with thick slices of fresh challah or brioche bread soaked in whole eggs with a touch of real maple syrup, vanilla, and cinnamon. However, eating this on repeat doesn’t exactly fit into my healthier lifestyle.
I’ve come to love this healthier protein French toast version and save my beloved challah french toast for the occasional splurge. There’s nothing better than an epic stack of fluffy French toast. Whether your goal is weight loss or gaining muscle mass, this recipe can help you easily hit those macros! For more protein, double the serving size or try one of my favorite high-protein topping ideas below.
This French toast recipe provides extra protein and good, whole-grain, carbs for a filling and delicious breakfast meal. Top with your favorite berries for an added nutrition boost. I buy frozen wild blueberries and thaw individual portions in the microwave. I love the taste and smaller size of the wild berries and you never have to worry about them going bad, like fresh produce. If you haven’t tried homemade blueberry compote before, it’s amazing as a substitute for syrup!
Why You’ll Love This Recipe
- It’s a tasty protein-packed meal to kick-start your day.
- It’s the perfect low-calorie swap for traditional French toast.
- It’s a great way to use leftover bread while tackling meal prep.
- It’s an easy high-protein recipe that doesn’t call for protein powder.
Ingredients
- Whole-grain bread slices– Ezekiel sprouted-grain bread thawed from frozen is one of my go-to breads. Feel free to go with your bread of choice here. The popular anabolic diet recipe from Coach Greg Doucette uses good old plain white bread in his original recipe. If white bread is your jam, switch to suit your taste. You can even use up leftover hamburger buns to make this recipe.
- Egg whites– You’ll want to use egg whites in the carton for convenience.
- Unsweetened almond milk– soy milk, oat milk, or regular whole milk works here too. You only need a little bit for the batter mixture.
- Vanilla extract– go with good quality vanilla for the best flavor
- Cinnamon– ground cinnamon
- Blueberries– Fresh or frozen berries are optional but great for flavor and a nutrition boost. I used frozen wild blueberries, thawed.
- Cooking spray– for greasing the skillet. I use olive oil spray or avocado oil spray, depending on which one I have on hand.
How to make French Toast with egg whites
Step 1. Preheat a skillet over medium heat.
Step 2. Whisk egg whites, cinnamon, vanilla, and milk in a shallow bowl until blended. Dip bread, one piece at a time, in the egg-milk mixture and coat both sides. Make sure both sides are saturated with the egg wash and all of the egg mixture has soaked into the bread.
Step 3. Spray the skillet with cooking spray and cook the slices of bread until lightly golden brown on both sides, about 2-3 minutes.
Serve with berries and your favorite syrup. I love Walden Farms sugar-free syrup (the sugar-free maple syrup is my favorite) and, of course, real maple syrup on occasion.
Recipe Tips
- Feel free to add 1-2 whole eggs to the batter to suit your taste and macronutrient needs. Adjust the bread amount or reduce egg whites accordingly.
- Any bread will work great for this recipe, so go with your favorite. Keep in mind that sprouted grain Ezekiel bread is high in fiber and has 5 grams of protein per slice, so it’s a great way to get a protein AND fiber boost.
- Enjoying this high-protein French toast with a glass of high-protein milk, like the Fairlife brand, can help you add even more protein to your meal. Also, see my high protein topper recommendations.
- It’s important to cook this French toast on medium heat to prevent the bread from browning too quickly before the center is fully cooked and set.
Delicious Topping Ideas
- Seasonal fresh fruit
- Peanut butter- I love the American Dream protein nut butter for drizzling on top. IMO it’s the best protein nut butter on the market. So good!
- Fresh fruit compotes- Blackberry compote, Blueberry compote, and Raspberry compote are a few of my favorites.
- Other high protein topper ideas are whipped cottage cheese (blend it until smooth and creamy and add your sweetener of choice), and plain Greek yogurt mixed with 1/2 scoop of protein powder and 1 tbsp of sugar-free pudding mix (your flavor of choice).
More High Protein Breakfast Recipes
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Egg White French Toast
Ingredients
- 2 slices sprouted grain bread or bread of choice
- 4 egg whites
- 1-2 tbsp unsweetened almond milk or regular milk
- 1/4 tsp real vanilla extract
- 1/4 tsp cinnamon
- 1/2 cup frozen wild blueberries optional
- olive oil cooking spray
Instructions
- Preheat a skillet over med-high heat
- Beat egg whites, vanilla, cinnamon and milk with a fork or whisk until blended
- Place bread, one piece at a time, in egg white mixture
- Flip over and make sure all sides are coated and all of the egg white mixture is used
- Spray pan with cooking spray and cook until lightly golden on each side
- Serve with berries and sugar free or real maple syrup
Notes
- Feel free to add 1-2 whole eggs to the batter to suit your taste and macronutrient needs. Adjust the bread amount or reduce egg whites accordingly.
- Any bread will work great for this recipe, so go with your favorite. Keep in mind that sprouted grain Ezekiel bread is high in fiber and has 5 grams of protein per slice, so it’s a great way to get a protein AND fiber boost.
- Enjoying this high-protein french toast with a glass of high-protein milk, like Fairlife brand, can help you add even more protein to your meal. Also, see my high protein topper recommendations.
- It’s important to cook this french toast on medium heat to prevent the bread from browning too quickly before the center is fully cooked and set.
Nutrition
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