This protein French toast takes a classic breakfast and turns it into something that actually fuels your day.

Still soft on the inside, slightly crispy on the outside, but built with enough protein to keep you full and on track.

If you want a breakfast that feels like a treat but works like a real meal, this is it.

• Protein: ~40g per serving
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Servings: 1–2
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✕ Keto Friendly — NO
✓ Kid Approved — YES
✓ Under $15 — YES
✕ Low Carb — NO

Ingredients

• 3–4 slices bread
• 3 large eggs
• 1/2 cup egg whites
• 1 scoop protein powder
• 1/2 cup milk
• 1/2 tsp cinnamon
• 1 tsp vanilla extract
• Butter or oil for cooking
• Optional:
• syrup
• berries

Sauce / Topping Options

Top it how you want:

• Syrup (classic)
• Greek yogurt
• Peanut butter
• Berries

→ You can also use:
Simple Breakfast Sauce (for a savory version)

Instructions

1. Whisk eggs, egg whites, milk, protein powder, cinnamon, and vanilla.
2. Dip each slice of bread into the mixture.
3. Heat pan over medium heat and add butter or oil.
4. Cook each slice until golden brown on both sides.
5. Serve and add toppings.

Pro Tip

Let the bread soak for a few seconds before cooking.

This helps it absorb more of the mixture, giving you:

• better texture
• more flavor
• higher protein in every bite

Rushing this step makes a big difference.

Protein Breakdown

This meal delivers approximately 40g of protein per serving.

Protein Sources:

• Eggs (3 large): ~18g protein
• Egg Whites (1/2 cup): ~12–13g protein
• Protein Powder: ~20–25g protein
• Milk: ~5–8g protein
• Bread: ~5g protein

Total: ~40g protein per serving

How to Adjust:

• Add more egg whites → increase protein without fat
• Add another scoop → fast protein boost
• Use high protein bread → increase total

Meal Prep Tips

• Best eaten fresh
• Can reheat in pan or toaster
• Mix batter ahead for faster mornings

Looking for more high protein meals? Check out High Protein Meals (40g+ Protein) →

You don’t need to give up meals you enjoy.

You just need to build better versions. More protein, better balance, and something you’ll actually stick with.

Keep it simple. Stay consistent. That’s how you win.