Whole Wheat Protein French Toast
3 servings · 10 min prep · 12 min cook
Macros per serving
↓ 26% fewer calories · 110 kcal saved
Smart swaps
- White bread→Whole wheat bread
Adds 3g fiber per serving and provides more sustained energy from complex carbohydrates.
- 3 whole eggs + whole milk→2 eggs + 3 egg whites + protein powder
Doubles the protein content while cutting cholesterol; protein powder adds sweetness without sugar.
- Butter for cooking→Coconut oil spray
Reduces cooking fat from 3 tbsp to a light spray, saving over 8g fat per serving.
- 1/2 cup maple syrup + powdered sugar→2 tbsp maple syrup + warm berries + Greek yogurt
Cuts added sugar by 75%; warm berries provide natural sweetness and antioxidants, yogurt adds protein and creaminess.
- No toppings besides sugar/syrup→Toasted almonds
Adds crunch plus healthy fats, vitamin E, and magnesium for a more satisfying breakfast.
Original
- 6 slices white bread (thick-sliced)
- 3 whole large eggs
- 0.75 cup whole milk
- 2 tbsp granulated sugar
- 1 tsp vanilla extract
- 0.5 tsp cinnamon
- 3 tbsp unsalted butter for cooking
- 0.5 cup maple syrup for serving
- 2 tbsp powdered sugar for dusting
Healthy version
- •6 slices whole wheat bread (thick-sliced)
- •2 whole large eggs
- •3 whole egg whites
- •0.5 scoop (15g) vanilla protein powder
- •0.5 cup unsweetened almond milk
- •1 tsp cinnamon
- •1 tsp vanilla extract
- •coconut oil spray
- •1.5 cups fresh mixed berries
- •0.5 cup plain nonfat Greek yogurt
- •2 tbsp pure maple syrup
- •2 tbsp sliced almonds, toasted
Method
- 1
In a wide shallow bowl, whisk together eggs, egg whites, protein powder, almond milk, cinnamon, and vanilla extract until smooth and frothy.
- 2
Heat a large non-stick skillet or griddle over medium heat. Spray lightly with coconut oil.
- 3
Dip each slice of whole wheat bread into the egg mixture, letting it soak 15-20 seconds per side. Allow excess to drip off.
15–20 seconds - 4
Cook on the skillet 2-3 minutes per side until golden brown and cooked through.
2–3 minutes - 5
While French toast cooks, gently warm berries in a small saucepan with a splash of water until they just begin to burst and release juices (about 3 minutes).
3 minutes - 6
Stack French toast on plates. Top with warm berries, a dollop of Greek yogurt, a drizzle of maple syrup, and toasted almonds.