Are you looking for a delicious and protein-packed breakfast option? Look no further than this high protein French toast recipe. Made with liquid egg whites, cottage cheese, and vanilla whey protein powder, this dish is not only tasty but also provides a significant boost to your daily protein intake. Whether you’re a fitness enthusiast or just someone who wants to start their day off right, this recipe is perfect for you. Try making it on a weekend morning or as a quick and easy breakfast option during the week.
Table of Contents
Why You’ll Love This Recipe
- High in protein to keep you full and satisfied
- Easy to make and requires minimal ingredients
- Can be customized with your favorite toppings or mix-ins
- Perfect for meal prep or as a quick breakfast on-the-go
Key Ingredients & Substitutions
To make this high protein French toast, you’ll need the following ingredients:
- 4 slices of Texas Toast: This type of bread is ideal because it’s sturdy and can hold the weight of the protein-rich custard without falling apart. Look for a brand that is low in added sugars and made with wholesome ingredients.
- 1/2 cup liquid egg whites: Egg whites provide a significant amount of protein and help to create a light and fluffy texture. Make sure to choose a brand that is 100% egg whites with no added preservatives or flavorings.
- 1/2 cup cottage cheese: Cottage cheese is a great source of protein and adds a creamy texture to the French toast. Look for a brand that is low in sodium and made with wholesome ingredients.
- 1 scoop vanilla whey protein powder (approximately 30g): Whey protein powder helps to increase the protein content of the French toast and adds a subtle vanilla flavor. Choose a brand that is high-quality and made with wholesome ingredients.
- 1/4 cup high-protein milk (such as Fairlife): High-protein milk helps to add moisture and protein to the French toast. Look for a brand that is low in added sugars and made with wholesome ingredients.
- 1/4 teaspoon ground cinnamon: Cinnamon adds a warm and comforting flavor to the French toast. Make sure to choose a high-quality brand that is free from additives and preservatives.
- 1/4 teaspoon vanilla extract: Vanilla extract adds a subtle and creamy flavor to the French toast. Choose a brand that is high-quality and made with wholesome ingredients.
- 1 tablespoon unsalted butter: Unsalted butter adds a rich and creamy flavor to the French toast. Look for a brand that is low in added preservatives and made with wholesome ingredients.
You can also substitute some of these ingredients to suit your dietary needs or preferences. For example, you could use almond milk instead of high-protein milk or add some chopped nuts or seeds for extra crunch.
Step-by-Step Instructions
1. In a blender, combine the liquid egg whites, cottage cheese, vanilla whey protein powder, high-protein milk, ground cinnamon, and vanilla extract. Blend until smooth and free of lumps. Make sure to scrape down the sides of the blender to ensure that all the ingredients are well incorporated.
2. Heat a non-stick pan or griddle over medium heat. Make sure the pan is hot before adding the bread to ensure that it cooks evenly and prevents it from sticking.
3. Dip each slice of Texas Toast into the protein custard, coating both sides evenly. Make sure to coat the bread slices evenly to ensure that they cook consistently and prevent them from becoming too soggy.
4. Place the coated bread slices on the pan or griddle and cook for 2-4 minutes per side, or until golden brown. Adjust the heat as needed to prevent the bread from burning or cooking too quickly.
5. Repeat the process with the remaining bread slices and custard. Make sure to cook the French toast in batches if necessary to prevent the pan from becoming too crowded.
6. Serve warm and enjoy! You can top the French toast with your favorite toppings, such as fresh fruit, maple syrup, or whipped cream.
For more high-protein recipe ideas, check out high protein pasta salad, high protein salad, or high protein tuna salad.
Expert Chef Tips & Troubleshooting
One common issue when making high protein French toast is that the protein powder can clump in the custard. To prevent this, make sure to blend the ingredients thoroughly and use a high-quality protein powder that is designed for cooking. You can also try whisking the protein powder into a small amount of milk first to create a smooth paste before adding the remaining liquid ingredients.
Another common issue is that the French toast can become too soggy or too dry. To prevent this, make sure to cook the French toast for the right amount of time and adjust the heat as needed. You can also try using a thermometer to ensure that the French toast is cooked to the right temperature.
For more information on safe food handling and egg preparation, visit https://www.cdc.gov. To learn more about the nutritional benefits of high-protein ingredients, check out https://fdc.nal.usda.gov.
Storage, Make-Ahead & Reheating
This high protein French toast is perfect for meal prep and can be stored in the refrigerator for up to four days or frozen in an airtight container. To reheat, simply place the slices in an air fryer at 350°F for 2-3 minutes or use a standard toaster. This will help restore the crispy edges and give you a delicious breakfast on-the-go. For more ideas on high-protein meal prep, check out high protein meal prep or high protein lunch ideas.
Recipe Variations
You can customize this high protein French toast recipe to suit your dietary needs and preferences. Some ideas include:
- Adding chopped nuts or seeds for extra crunch
- Using different types of milk, such as almond milk or soy milk
- Adding a sprinkle of cinnamon or vanilla powder on top of the French toast
- Using different types of bread, such as whole wheat or sourdough
- Adding a scoop of your favorite protein powder to the custard for an extra boost of protein
High Protein French Toast
Equipment
- Blender
- Non-stick pan or griddle
Ingredients
Protein Custard
- 1/2 cup liquid egg whites
- 1/2 cup cottage cheese
- 1 scoop vanilla whey protein powder approximately 30g
- 1/4 cup high-protein milk such as Fairlife
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon vanilla extract
- 4 slices Texas Toast
- 1 tablespoon unsalted butter
Instructions
- In a blender, combine the liquid egg whites, cottage cheese, vanilla whey protein powder, high-protein milk, ground cinnamon, and vanilla extract. Blend until smooth and free of lumps.
- Heat a non-stick pan or griddle over medium heat.
- Dip each slice of Texas Toast into the protein custard, coating both sides evenly.
- Place the coated bread slices on the pan or griddle and cook for 2-4 minutes per side, or until golden brown.
- Repeat the process with the remaining bread slices and custard.
- Serve warm and enjoy!
Notes
- Calories: 280
- Protein: 35g
- Carbohydrates: 15g
- Fat: 8g
- Saturated fat: 2g
- Cholesterol: 10mg
- Sodium: 200mg
- Potassium: 150mg
- Fiber: 2g
- Sugar: 5g
Frequently Asked Questions
How do I prevent protein powder from clumping in the custard?
To ensure a completely smooth custard, it is best to use a blender or food processor to combine the egg whites, cottage cheese, and protein powder. If you are mixing by hand, whisk the protein powder into a small amount of milk first to create a smooth paste before adding the remaining liquid ingredients. This technique prevents dry pockets of powder from sticking to the bread and ensures an even coating.
Which type of protein powder works best for French toast?
A whey and casein blend is generally the best option because it creates a thicker, creamier consistency that mimics traditional custard. Pure whey protein can sometimes become slightly rubbery when heated, while plant-based proteins tend to absorb more moisture and may require a splash of extra milk to keep the bread from drying out. Regardless of the type, vanilla or cinnamon flavors usually complement the recipe best.
What is the best type of bread to use for a high-protein version?
Sturdy, thick-cut breads like Texas toast, sourdough, or brioche are ideal because they can hold the weight of a dense, protein-rich custard without falling apart. While thin “diet” breads are lower in calories, they often become overly soggy during the soaking process. Using a slightly stale or toasted thicker bread will allow you to maximize custard absorption while maintaining a crisp exterior.
Can I meal prep this recipe and how should I reheat it?
Yes, this French toast is perfect for meal prep and can be stored in the refrigerator for up to four days or frozen in an airtight container. To maintain the best texture, reheat the slices in an air fryer at 350°F for 2–3 minutes or use a standard toaster. These methods help restore the crispy edges, whereas a microwave may result in a softer, more rubbery texture.
