Protein French Toast

Why French toast is already a good base

Unlike pancakes or waffles, French toast doesn't rely on flour for its structure; the bread supplies bulk while the egg custard does the setting. That means the protein content is largely a function of how many eggs go into the custard and how dense the bread is, rather than needing an added scoop of powder at all.

Two large eggs contain around 12g to 13g of protein on their own, and a couple of slices of a seeded wholegrain or protein-enriched bread can add another 12g to 16g, so the maths adds up quickly without much extra effort.

The method

Whisk two eggs with 60ml of milk, a pinch of cinnamon and a little vanilla in a shallow dish. Dip two slices of protein or dense wholegrain bread for about twenty seconds a side — protein bread is denser and absorbs more slowly than brioche or white bread, so a long soak makes it collapse and go soggy in the pan rather than custardy.

Cook in a non-stick pan over medium heat with a little butter for about three minutes a side until set, golden and cooked through in the middle. If the outside is browning before the inside sets, the heat is too high; drop it slightly and give it another minute per side.

For an eggier custard and more protein still, use three eggs between two slices rather than two, or add an extra egg white, which barely changes the flavour but adds around 3g to 4g of protein.

Toppings that add protein

A large spoon of fat-free Greek yogurt with berries adds around 8g to 10g and works well as a replacement for cream, since it brings a similar tang and richness. A drizzle of protein hot chocolate sauce, or a spoon of skyr whipped smooth with vanilla, does a similar job and both keep the dish feeling like a treat rather than a compromise.

Maple syrup adds sugar and essentially no protein, so use a teaspoon rather than a generous pour and let the yogurt carry most of the sweetness and richness instead. Nut butter is another option, adding both protein and healthy fats, though it adds calories quickly so a thin spread rather than a spoonful is usually enough.

Bread choice and common mistakes

Soft white bread collapses in the custard because it has little structural gluten network to hold on to once wet; a dense protein loaf, seeded wholegrain or slightly stale sourdough all hold their shape far better. Day-old bread is genuinely useful here, since a little dryness helps it absorb the custard evenly rather than turning to mush.

The most common mistake is soaking too long, particularly with a dense bread that already absorbs slowly — twenty seconds a side is usually the ceiling, not the minimum. The second is cooking on too high a heat, which chars the outside while leaving a raw egg centre.