30g Protein French Toast
⏱ 20 min💪 32g protein per 2 slices🔥 ~420 cal🍽 6 slices (3 servings)
Protein French toast usually fails in one of two ways: the custard is too thin to cling, or the protein powder scorches before the inside sets. Blending cottage cheese into the custard fixes the first problem and cooking at medium-low fixes the second. Two slices come in at 32g of protein, which means breakfast is done in one plate.
Ingredients
- 6 thick slices high-protein or sturdy whole wheat sandwich bread
- 3 large eggs
- 1/2 cup liquid egg whites
- 1/2 cup 2% cottage cheese
- 1 scoop (30g) vanilla whey protein powder
- 1/3 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1/2 tsp ground cinnamon
- 1/8 tsp fine salt
- 1 tbsp butter or coconut oil, for the pan
Instructions
- Blend the eggs, egg whites, cottage cheese, protein powder, almond milk, vanilla, cinnamon, and salt for 30 seconds until completely smooth, then pour into a wide shallow dish.
- Heat a nonstick skillet or griddle over medium-low and melt a third of the butter. Protein powder browns much faster than plain custard, so resist turning the heat up.
- Dip each slice for about 20 seconds per side. The custard is thick and clings well, so long soaking just makes the middle gummy.
- Cook 3 to 4 minutes per side until deep golden and firm in the center, adding butter between batches and wiping the pan if it starts to darken.
- Serve right away, or cool completely and refrigerate up to 3 days. Reheat in a toaster oven or dry skillet, not the microwave, which turns the slices limp.
Tips
- Day-old bread works far better than fresh. Fresh soft bread collapses under a thick custard, so leave slices out on the counter for an hour if you have time.
- If your protein powder is casein or a casein blend, add 2 extra tablespoons of milk. Casein absorbs much more liquid and the custard turns to paste otherwise.
- You can freeze cooked slices flat on parchment for 2 months and reheat them straight in the toaster, which is the fastest 30g breakfast in this whole list.
FAQ
- Why does my protein French toast taste chalky?
- Almost always undissolved powder or too much of it. Blending instead of whisking dissolves it completely, and one scoop across six slices is the limit before texture suffers.
- Can I make this without protein powder?
- Yes. Double the cottage cheese to 1 cup and add 2 more egg whites. You land around 26g per serving instead of 32g, with a cleaner dairy flavor.
- What bread makes the highest protein French toast?
- A dense high-protein sandwich bread at 5 to 7g per slice does the most work. Sourdough and brioche taste better but give up about 8g of protein per serving.
