High Protein French Toast (No Protein Powder)

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If you want a healthier sweet breakfast with lots of protein, this high protein French toast is for you.

Made with cottage cheese and no protein powder, this delicious French toast has an amazing taste and a major boost of nutrition. Ready in under 10 minutes, this healthy French toast will satisfy just about anyone. And don’t worry — it doesn’t taste like cottage cheese and you won’t get any weird texture here.

Save this page for a dietitian-created recipe the whole family will love.

Why you’ll love my high protein French toast recipe

• 27 grams of protein
• 5 grams of fiber
• BIG serving size
• Ready in 10 minutes (quick and easy)
• Tastes incredible

Why is this French toast high in protein?

Two eggs per serving: A single serving contains two eggs for a solid base of protein.

Cottage cheese: Most French toast recipes whisk eggs with milk or cream. We’re swapping with high-protein cottage cheese for a comparable taste with way more protein.

Whole wheat bread: That means more protein and fiber in every slice.

Ingredient notes

Here’s what you’ll need to make this high protein French toast:

• Eggs — I recommend using full eggs for a nice balance of nutrition and satisfaction. Egg yolks contain fat and micronutrients that make this high protein French toast extra nutritious and tasty.
• Low fat cottage cheese — You’ll blend this so it’s totally smooth and incorporated in the eggs. I recommend using fat-free or 2% cottage cheese for the best nutritional balance.
• Cinnamon — A generous pinch for flavor. Don’t skip the cinnamon!
• Maple syrup — This high protein french toast recipe calls for a little maple syrup in the egg mixture to make the base slightly sweet. You can substitute this for any sugar or sweetener you like — honey, granulated sugar, agave, or sugar-free syrup works well.

• Vanilla extract — You could also use vanilla paste.
• Pinch of salt — I think a nice sweet-and-salty balance is essential to a good French toast. If your cottage cheese is super salty, you can skip this.
• Thin-sliced whole wheat bread — You’ll use three slices of thin-sliced whole wheat bread to soak up all the liquid. I recommend using a soft bread without a hard crust. Feel free to use a bread with extra protein and/or fiber if desired.
• Butter or cooking spray — To coat the pan before cooking. Use whichever one you prefer.

How to make high protein French toast with cottage cheese

Heat a large non-stick pan over medium heat.

While the pan is heating, add eggs, cottage cheese, cinnamon, maple syrup, vanilla, and salt to a blender. Blend until smooth, about 15-20 seconds. Pour into a shallow bowl or baking dish and set aside.

When the pan is fully heated, coat with a thin, even layer of butter or cooking spray.

Working quickly, add a slice of bread to the egg mixture. Gently press down with your fingers so the bread absorbs some liquid. Flip and repeat on the second side, until both sides are coated and slightly soaked. Let the bread sit in the egg mixture for 1-2 minutes if needed. Transfer to the buttered pan.

Cook your high protein toast for 2-3 minutes or until the bottom is golden brown. Flip, and cook the second side until it’s golden brown and crisp.

Repeat steps 4 and 5 on remaining slices of bread. Add more butter to the pan as needed.

Transfer to a plate and top with maple syrup and other toppings as desired. Enjoy!

Topping ideas

Top your high protein French toast with any of these ingredients:

• Plain or low sugar Greek yogurt
• Fresh or frozen berries
• Peanut butter or nut butter
• Pat of butter
• Maple syrup
• Sugar-free syrup
• Jam or sugar-free jam
• Powdered sugar
• Sliced fruit like kiwi, peach, or mango
• Hemp hearts

Dietary restritions

Don’t like cottage cheese? Swap for Greek yogurt instead!

More protein: Add 1-2 tablespoons of protein powder to the egg mixture if desired. Or, top your high protein French toast with a generous scoop of Greek yogurt.

More fiber: Top your cottage cheese French toast with fresh or frozen mixed berries.

Gluten-free: Swap whole wheat bread for gluten-free bread of choice.

No added sugar: Use sugar-free syrup or sweetener instead of maple syrup. Use a bread without added sugars.

Shop this post

• Blender I used
• Non-stick skillet

Meal prep instructions

You can make high protein French toast in advance to enjoy all week.

Fridge: Let your prepared French toast cool on a wooden cutting board or paper towel until it’s room temperature. This will make sure it doesn’t get soggy. Then, transfer to single-serving food containers. Store in the fridge for up to three days.

Freezer: Transfer cooled French toast to freezer-safe bags and store for up to three months.

Re-heat: Pop your high protein French toast in the toaster. Toast for 1-2 minutes or until heated and lightly crisp. If re-heating from frozen, you’ll need extra time. You could also re-heat in the microwave if needed.

Top tips

• Blend the egg mixture until it’s fully smooth to avoid chunks.
• Let the bread soak in the egg mixture for a few seconds before cooking.
• Make sure your pan isn’t too hot to prevent burning. If your butter is turning brown in the pan, turn the heat down and rinse your pan with cool water for 5 seconds.
• Let your French toast cook undisturbed for 2-3 minutes before flipping.

Frequently asked questions