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  • Writer's pictureS. Lemon

The last french toast recipe you will try!

This protein French toast packs in over 30 grams of protein per serving and needs just 6 ingredients to make! They are crisp around the edges and soft in the middle, and they only take 10 minutes to make.

If there was any foods from my childhood that I could never get enough of, it was definitely french toast. The problem is, most french toast recipes out there are loaded with sugar and high in calories, making it a poor choice to consume often. What's worse, after eating those same recipes, you will still want more.

If you are trying to lose weight, working on getting healthy, gain muscle or just not feel sad after you eat breakfast, then this recipe is for you. This recipe has about 30 grams of protein per serving making it a perfect way to start off your day. And better yet, this recipe is versatile enough that you can adapt it based on what you have available in your kitchen or based on taste.

Why is protein important for breakfast?

It is no secret in the fitness industry that protein is a critical component of your diet. As described by the National Library of Medicine, every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

The saying goes, "breakfast is the most important meal of the day". And while that isn't technically true, having a filling breakfast will help you make better decisions throughout the rest of the day. If you look at studies, they consistently rate protein and fiber at the macronutrients that fill you up the most.

What makes the Lemon Kitchen french toast better?

If you have followed my blog for any period of time, a trend does emerge. Foods that I make are full of flavor, without added sugar or unhealthy ingredients. And while there certainly is a place for sweets and treats, if you are trying to get healthier and/or lose weight, than those foods will have to be an occasional treat. Better yet, the Lemon Kitchen healthy protein french toast recipe is less than 400 calories, has over 30 grams and has no added sugar in it.

Additionally, this recipe is only 6 ingredients and can be made from scratch in less than ten minutes. All you need is:

  1. Bread of your choice (I recommend 647 Schmidt Old Tyme Italian Bread)

  2. Eggs

  3. Whole Milk or Kitu Supercreamer

  4. Cinnamon

  5. Vanilla Extra

  6. Vanilla Protein Powder (optional)

Do you need protein powder?

You don't really need protein powder. I use it because it add a bit more protein, but you can certainly eliminate it from this recipe. If you want some extra protein, you can add in some egg whites.

What kind of protein powder do you recommend?

I have been cooking with protein powder for almost ten years now. Over that time, I have discovered that you need a protein powder that mixes easily. In general, a whey/casein blend tends to be the best type of powder. My favorite brands are PEScience and Quest Nutrition.

Is this recipe gluten free?

It certainly can be! The only thing that contains gluten in my recipe is the bread I use. I use 647 Schmidt Italian bread because it's only 40 calories a slice and contains 6 grams of fiber per slice. The bread can easily be swapped out for a gluten free version that you prefer to make the entire recipe gluten free.

Any tricks or hacks make the french toast?

If you want to make the french toast have a little less calories and slightly more protein, you can replace the eggs for egg whites or 1 of the eggs for some egg whites. Also, I believe fat is flavor, and whole eggs make this recipe a little bit more crispy and delicious. If you want to add in a little more taste, simply add in some sugar free syrup. It will kick up that flavor an extra notch!

Can you store or meal prep with this recipe?

You can! Simply make enough for 3 or 4 days and put them in meal prep containers. You can heat them when you are ready or eat cold.

So instead of belaboring this, let's get a fryin'!

Ingredient List:

Healthy Protein French Toast (1 Serving)

4 slices of Schmidt Old Tyme 647 bread

2 whole egg

30ml Kitu super coffee creamer (sweet cream) or 2 tbsp whole milk

1 tsp cinnamon

1 Scoop of vanilla or french toast protein powder

1 tsp vanilla extract

Directions: Preheat the griddle to 375°. Mix all wet ingredients thoroughly. Dip bread in mixture and place on the griddle. Cook for a few minutes on each side until a nice golden brown crust is formed.


Calories: 391

Protein: 34.1g

Fats: 13.8g

Carbs: 55.7g

Fiber: 29.4g

Net Carb: 26.4g

Disclaimer: This post may contain affiliate links and I may earn a very small commission when you click on the link at no additional cost to you.

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