High Protein French Toast

High Protein French Toast

French toast can be a very indulgent and rich breakfast that packs tons of empty calories. I recently came across a recipe that makes a high protein French toast. I had to try it. Also, I had to make changes to it to fit my taste buds.

When I first saw the recipe I was skeptical about it and I imagine you might feel the same way. But when you try to make it you will be blown away. I make my traditional French toast by using challah bread and a egg marinate. Since I a m calorie conscious I use 2% milk, eggs and add minimal amount of sugar. But it can be even more calorie friendly with added protein. The trick is to replace eggs and milk with egg whites. Yes, only egg whites. I know, it sounds almost gross but read on and check the recipe. It is amazing.

For detailed instructions watch the French Toast video below. I also made even lower calorie and higher in protein French toast with low calorie bread. Look at both recipes and compare. Nowadays, I only eat the lower calorie option with low calorie bread, it is so good that I am ok with not having challah bread that I absolutely love!

What will you need to make high protein French Toast?

There are even fewer ingredients in this high protein French toast than there is in any other. If you don’t count the spices, there are only 2 major ingredients.

  • egg whites – buy them in a cartoon, most stores carry them
  • challah bread – in my opinion this is the best bread for any French toast. Even better for this high protein option as you will need a bread that can soak lots of liquid. Challah bread definitely can. Let’s face it – it is also extremely delicious! You can also use a regular toast bread like Nature’s Own butterbread or a lower calorie option, I buy one in my local Publix store. Butterbread has 60 calories per slice and Publix low calorie wheat bread has 40 calories.
  • cinnamon, sweetener (I used monkfruit) or sugar, vanilla extract. All of these are optional.

What to serve this French Toast with?

Sky is the limit here. But I will share with you what I served it with to maintain low calorie theme.


This one is obvious. I used lower calorie option but if you do not mind adding extra calories, maple syrup is the best. Instead of drowning your toast in syrup you can just add one tablespoon.

Chocolate Peanut Butter Sauce

I went creative on this one. The ingredients for one large serving:

Mix it all together well to remove any clumps.

Strawberry Sauce

Strawberries are low in calories and pack lots of flavor. That’s why they are one of my favorite fruits to use for a sauce. Blueberries are another great option.

For just one serving of sauce you will need 140 grams of frozen of fresh strawberries and one tablespoon of sweetener (monkfruit in my case) or sugar.

Combine ingredients in a small pot and cook until it thickens

Greek Yogurt

This topping can make you wonder. And for someone who loves to eat her french toast with lots of whipped cream, it was a questionable choice at first. But it is really good. I used 5% plain Greek yogurt Fage. You can try to use low fat or non fat option but there is a significant difference in flavor for me. The non fat option tastes very sour for me.

Whipped Cream

For those of you who do not care so much about calories, I have a recipe for this Whipped Cream that is easy and very fast to make.

French Toast with all low calorie toppings
french toast with yogurt

French toast recipe with egg whites

Try this French toast recipe with egg whites instead of the heavy in calories egg and cream counterpart. You will never look back when you do. It is as good as the traditional. But this recipe will save you lots of calories and add much needed satisfying protein.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 445 kcal


  • 8 oz challah bread about 6 slices
  • 1 container egg whites 16 oz (454g)
  • 1 tsp cinnamon optional
  • 1 tsp vanilla extract optional
  • 1 tbs monkfruit sweetener (or any other) if you don't like sweeteners – use sugar


  • Slice challah bread (each slice weighs between 1-1.5 oz)
    slice challah
  • Empty whole container of egg whites into a large baking dish
    egg whites
  • Add vanilla extract
    add vanilla extract
  • Add cinnamon
    add cinnamon
  • Add sweetener
    add monkfruit
  • Blend all ingredients together
  • Soak challah in egg white marinade
    soak the bread
  • Let the bread stay in the marinade until is soaks up all the liquid – it will
    soak challah
  • Preheat a nonstick pan
    fry frech toast
  • You do not need to use any butter or oil but if you want to grease the pan slightly you can.
    Add the toast to the pan and cook on low heat until it browns, about 3-5 minutes
    add more egg whites
  • Flip to the other side
    flip french toast
  • Top with your favorite toppings and enjoy
    french toast with toppings
Keyword french toast, french toast with egg whites, healthy french toast, high protein french toast






*Links in this blog post are affiliate links, which means at no extra cost to you, I will make a small commission if you click them and make a qualifying purchase*

3 thoughts on “High Protein French Toast”

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating