“High Protein French Toast” recipe was developed and photographed by Julia Hop Hing and reviewed/edited by Jackie Silver MHSc, RD
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Last updated: May 16, 2022
Easy High Protein French Toast
Who doesn’t love french toast? When we have leftover bread or challah, my family loves making it into delicious french toast. I wanted to add a bit more protein to french toast to make it a more filling, balanced meal… enter high protein french toast!
You will love this fun twist on your favorite classic french toast. It may remind you of your childhood days. Since summer is here, I’ve got two topping variations that bring all the summer vibes: Fig, honey & ricotta protein french toast and Banana, honey, & tahini protein french toast.
Summers call for slow, relaxed weekend mornings with delicious brunch which must include french toast, am I right? This is also a great snack recipe if you have leftover pieces of french toast. I hope you enjoy this recipe!
How to Boost Protein and Fiber Content of High Protein French Toast
This protein french toast recipe is very versatile. It starts with 5 ingredients for the actual toast and then the topping options are endless (see next section for more ideas).
There are also many ways to increase the fiber, protein, and nutrients of this recipe. You can increase the fiber content by using whole grain bread. You can also sprinkle hemp hearts and chia seeds on top of your toast for an added protein and fiber boost.
You can even add ½ – 1 tbsp flaxmeal to your batter before coating the toast in it. You won’t even taste the flaxmeal but it will serve as an excellent fiber boost.
Though I haven’t tested out this variation, you can add ½ scoop of protein powder to the batter as well. I can’t promise this will turn out well but I have seen other protein french toast recipes call for protein powder.
Try using cottage cheese or Greek yogurt instead of ricotta cheese for extra protein (and increase the quantity used as well). This recipe calls for ⅓ cup ricotta cheese but if you like extra toppings on your toast then ½ cup or more will definitely work too. Using extra tahini or nut butter will also boost the protein content. The reason I used ricotta cheese with this recipe is because it pairs super well with the other toppings used and it is such a delicious, creamy soft cheese.
CHECK OUT MY HIGH FIBER SWAPS HANDOUT IN MY SHOP
High Protein French Toast Topping Ideas
From sweet to savory, the toppings for french toast are endless.
- Peanut butter (or any nut butter)
- Tahini
- Chocolate hazelnut spread
- Fresh fruit (berries, bananas, kiwi, peaches, etc.)
- Maple syrup or honey
- Cheese
- Cottage cheese
- Ricotta cheese
- Greek yogurt
- Smoked salmon
- Deli meat (or a vegan alternative)
- Bacon (or a vegan alternative)
- Eggs
- Avocado
- Cinnamon
- Nuts and seeds
- Hemp hearts
- Chia seeds
- Shredded coconut
Is this Recipe Meal Prep Friendly?
Yes! It absolutely can be. What I recommend is doubling or tripling the recipe, depending on how many meals or snacks you want it to last for. Make the basic french toast recipe (without the toppings) and store in your fridge for up to 3-4 days in containers like this or this.
When you’re ready to eat the toast, reheat in the microwave or on the stovetop and add toppings of choice at that time so the toppings are fresh. This would make a highly satisfying breakfast or lunch that you can heat up in a pinch.
I haven’t tried freezing french toast before so I don’t know if this recipe is freezer friendly but there’s no harm in trying.
This High Protein French Toast Recipe is:
- A good source of fibre (from the toast, fruit, chia and hemp seeds)
- High in protein (from the Greek yogurt egg, tahini, ricotta cheese, milk, and chia seeds)
- A great source of calcium (from the ricotta cheese and milk)
- A filling, nutritionally balanced breakfast or brunch
- Vegetarian
- Easy and quick to make
- Tastes like dessert
- Customizable with endless topping variations
- Low in added sugars
- Can be made gluten-free and/or dairy-free (use gluten free toast, nondairy yogurt, and nondairy milk substitute)
Cooking Equipment Suggestions
To make this recipe, you will need:
- A frying pan, like this one
- A small mixing bowl, such as these
- Measuring spoons
- Measuring cups
- A spatula
- A knife, such as this adaptive bread knife or this ergonomic serrated knife
Looking for more breakfast ideas?
Check out:
Easy High Protein French Toast
Ingredients
French Toast
- 1 egg
- ⅓ cup milk of choice
- ¼ tsp cinnamon
- Pinch of salt
- 2 large slices of bread (or 3 smaller slices)
- 1 tsp oil
Fig, Honey, & Ricotta
- ⅓ cup ricotta cheese (can sub cottage cheese for higher protein*)
- 1-2 fresh figs, sliced
- ⅛ tsp cinnamon
- Drizzle of honey
Banana, Honey, & Tahini
- ⅓ cup ricotta cheese (can sub cottage cheese for higher protein*)
- ½ banana, sliced
- Drizzle of tahini (about ½ – 1 tbsp)
- Drizzle of honey
- ⅛ tsp cinnamon
- ¼ tsp chia seeds (omit if you don’t have)
- Optional: ½ tbsp hemp hearts
Instructions
To Make The High Protein French Toast
- Whisk together egg, milk, cinnamon, and salt in a bowl.
- Transfer egg mixture to a plate.
- Dip slices of bread into the egg mixture, making sure both sides are covered.
- To an oiled pan, fry the bread on medium heat, about 3-4 minutes on each side.
To Make The Fig, Honey, & Ricotta Protein French Toast
- Cut figs into slices.
- Evenly spread ricotta (or cottage cheese) over the toast.
- Sprinkle cinnamon on top of the ricotta.
- Spread figs evenly on top of the ricotta.
- Drizzle toast with honey.
To Make The Banana, Honey, & Tahini Protein French Toast
- Cut the banana into slices.
- Evenly spread ricotta over the toast.
- Sprinkle cinnamon and chia seeds on top of the ricotta.
- Spread banana slices evenly on top of the ricotta.
- Drizzle toast with honey and tahini.
- Optional: sprinkle hemp hearts on top as well.
- Enjoy!
Video
Notes
Please note: Nutrition facts are provided for Google and SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.
Make sure to shoot me an email or a DM on Instagram if you decide to try this out!
About Jackie
Jackie is a Toronto-based Registered Dietitian with a Masters of Health Science (MHSc) in Nutrition Communications. Her mission is to empower and support neurodivergent and physically disabled communities through a weight-inclusive lens to manage their condition, prevent complications, and live active lifestyles through nutrition. Jackie runs a virtual private practice and consulting business and runs her blog which has simple recipes and health information for the disability and autism/ADHD communities.