Whether you’re craving a protein-packed breakfast, a pre-workout fuel-up, or a clean treat to crush your sweet cravings—this French toast recipe checks every box. It’s high in protein, low in carbs, rich in flavor, and easy to make with a few pantry staples.
This is one of my favorite go-to meals when I need something that tastes indulgent but still supports my fitness and nutrition goals.
🍞 What’s On the Plate?
2 slices Low-Carb High-Protein Bread (ex: Carbonaut or Hero Bread)
80 calories | 10g protein | 6g carbs | 3g fat (per 2 slices)
Gives that classic French toast texture without the carb load. High fiber keeps you full longer.
2 large Egg Whites + 1 whole Egg
105 calories | 12g protein | 1g carbs | 5g fat
Lean protein to support muscle growth, with a bit of healthy fat from the yolk.
1 scoop Vanilla Protein Powder (whey or plant-based)
120 calories | 25g protein | 2g carbs | 2g fat
Adds a sweet, creamy boost while cranking up the protein content.
1 tsp Cinnamon + Dash of Nutmeg
<5 calories | 0g protein | 1g carbs | 0g fat
Adds warmth and sweetness without sugar.
1 tsp Vanilla Extract (optional)
12 calories | 0g protein | 0g fat | 1g carbs
A flavor booster that gives it that dessert-like edge.
1 tbsp Sugar-Free Syrup or a handful of Berries (optional topping)
Varies | ~15–30 calories | Low carb options available
Keeps it sweet without the sugar spike.
👨🍳 Quick Cooking Instructions
- Whisk eggs, egg whites, protein powder, vanilla, and spices until smooth.
- Dip the bread slices into the mixture and coat both sides.
- Spray a pan with avocado oil spray and cook on medium heat until golden on each side.
- Top with syrup, berries, or Greek yogurt as desired.
⚖️ Adjusting Your Goals
Trying to bulk?
- Add a side of Greek yogurt + almond butter.
- Use two whole eggs instead of egg whites.
Trying to cut?
- Stick to egg whites only, skip toppings or use sugar-free syrup.
- Use a leaner protein powder with fewer calories per scoop.
🥶 My Go-To Combo (Macros Included)
- 2 slices Hero Bread
- 2 egg whites + 1 egg
- 1 scoop Vanilla Whey
- Cinnamon + Vanilla
- Topped with 1 tbsp sugar-free maple syrup
Total Calories: ~325
Macros: 47g protein | 10g carbs | 8g fat
🛒 Recommended Products I Actually Use
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💬 Final Thoughts
This French toast recipe proves that healthy meals don’t have to be boring—or high in carbs. Whether you’re fueling up for a workout or winding down with something sweet, this dish delivers on both nutrition and taste.
Tried it? Let me know how you topped yours—or share your favorite healthy twist on French toast in the comments below!