High-Protein French Toast Meal Prep
This High-Protein French Toast Meal Prep gives classic French toast a protein-focused upgrade using high-protein bread, eggs, egg whites, Greek yogurt, berries and protein powder. It is sweet, filling, easy to prep ahead and provides approximately 35–40 grams of protein per serving.
Ingredients – Makes 4 Meal-Prep Servings
- 8 slices high-protein bread
- 4 large eggs
- 1 cup liquid egg whites
- 1/2 cup unsweetened almond milk or milk of choice
- 1 scoop vanilla protein powder
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/4 teaspoon nutmeg, optional
- 1 tablespoon sugar-free maple syrup, plus more for serving
- Cooking spray or a small amount of butter for the pan
Toppings Per Serving
- 1/4 cup plain Greek yogurt
- 1/2 cup mixed berries
- Sugar-free maple syrup to taste
- Optional: light dusting of powdered sugar or cinnamon
Step-by-Step Instructions
- Prepare the batter: In a large bowl, whisk together the eggs, egg whites, milk, protein powder, vanilla, cinnamon, nutmeg and sugar-free syrup until smooth.
- Dip the bread: Coat each slice of high-protein bread in the egg mixture, allowing it to soak briefly on each side without becoming overly soft.
- Cook: Heat a nonstick skillet or griddle over medium heat and lightly coat with cooking spray or butter. Cook each slice for approximately 2–3 minutes per side, or until golden brown and cooked through.
- Cool: Allow the French toast to cool slightly before placing it into meal-prep containers.
- Portion: Divide the French toast evenly among four containers.
- Add toppings when serving: Top each serving with Greek yogurt, berries and sugar-free maple syrup for the best texture.
Estimated Nutrition Per Serving
Approximately 380–430 calories, 35–40g protein, 35–45g carbohydrates, 8–12g fat and 4–6g fiber per serving. Exact nutrition will vary depending on the bread, protein powder, milk, yogurt and toppings used.
Meal Prep & Storage
Store cooked French toast in airtight containers in the refrigerator for up to 4 days. For the best texture, keep berries, Greek yogurt and syrup separate until serving. Reheat in the microwave for about 30–45 seconds at a time or warm gently in a skillet or toaster oven.
Easy Variations
- Use chocolate protein powder for a chocolate French toast version.
- Add sliced banana or strawberries before serving.
- Mix pumpkin spice into the batter for a seasonal variation.
- Add powdered peanut butter to the Greek yogurt for extra flavor and protein.
- Use whole-grain or lower-calorie high-protein bread depending on your nutrition goals.
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