Save There's something about the smell of cinnamon hitting a hot skillet that makes even the earliest morning feel manageable. I stumbled onto protein French toast by accident—I'd made regular French toast so many times that I was bored, and then one day I had Greek yogurt that needed using up. I whisked it into the egg mixture almost without thinking, and that's when everything changed. The toast turned out custardy and rich, with this subtle tang that made the maple syrup taste less cloying. Now it's become my go-to when I need breakfast to actually feel like a meal, not just carbs on a plate.
My roommate was skeptical when I made this for her before a gym session—she thought high-protein breakfast sounded like punishment. One bite and she became a believer, especially when I topped hers with fresh berries and told her she could drizzle more syrup without guilt. Seeing someone's face change when they realize good food and nutrition can actually be the same thing never gets old.
Ingredients
- 8 slices whole grain or brioche bread (preferably slightly stale): Stale bread soaks up the custard without turning to mush—fresh bread dissolves. Whole grain keeps you satisfied longer; brioche is your luxury choice if you want richness.
- 4 large eggs: They're the binding agent and the base of your custardy center—don't skip them or substitute.
- 1 cup milk (dairy or unsweetened almond milk): This keeps the batter pourable and prevents it from setting too firm.
- 1/2 cup plain Greek yogurt or cottage cheese: This is the secret that made me keep making this—it adds protein without making the texture dense, and it keeps everything creamy inside.
- 1 scoop vanilla or unflavored protein powder: About 30 grams gives you a real protein boost without any powdery taste if you whisk it in smoothly.
- 1 tbsp maple syrup or honey: Just enough sweetness that the bread absorbs it evenly without getting cloying.
- 1 tsp vanilla extract: Draws out the cinnamon flavors and hides any hint of the protein powder if you're using an unflavored kind.
- 1/2 tsp ground cinnamon: The real flavor hero—toast it in the hot pan a second and it becomes almost nutty.
- Pinch of salt: Brings everything into focus.
- 1 tbsp unsalted butter or coconut oil: For cooking—it needs to be enough to help the toast get golden without letting it sit in grease.
- Fresh berries, sliced bananas, extra Greek yogurt, maple syrup (optional toppings): These aren't fancy—they're the part where you make it your own.
Instructions
- Mix the custard base:
- Whisk together the eggs, milk, Greek yogurt, protein powder, maple syrup, vanilla extract, cinnamon, and salt in a large bowl until everything is smooth and the protein powder has no lumps. If it looks a little thick, that's fine—the bread will thin it out as it soaks.
- Get the pan ready:
- Heat your nonstick skillet or griddle over medium heat and add half the butter or oil. When it's hot enough that a tiny drop of the batter sizzles immediately, you're ready.
- Soak the bread:
- Dip each slice into the egg mixture, letting it sit for about 10-15 seconds per side until it's saturated but not falling apart. The bread should feel heavy and soaked when you lift it out.
- Cook until golden:
- Place the soaked slices on the hot skillet and cook for 2-3 minutes per side until the outside is deep golden brown and the center feels custardy when you press it gently with your spatula. Add more butter or oil between batches so nothing sticks.
- Serve right away:
- Plate it while it's still warm and add whatever toppings you're in the mood for—berries, bananas, a dollop of yogurt, more syrup, or all of it.
Save I made this for my sister the morning after she ran a half-marathon, and she ate three slices without saying anything, just making these small satisfied sounds. When she finally spoke, it was to ask why I'd never made this before. It made me realize that sometimes the best things we cook aren't the most complicated—they're the ones that show up exactly when someone needs them to.
Why Stale Bread Is Actually the Move
When I first tried this, I grabbed the softest, freshest brioche I could find because I thought that would be best. It turned into custard soup in my bowl, and I learned the hard way that dry bread is what catches all that eggy mixture and holds it together. Now I keep bread out overnight on purpose or even stick it in a low oven for five minutes before making French toast. Stale doesn't mean bad—it means it's structured enough to become something better.
The Protein Powder Secret
Not all protein powders taste the same, and I've made this with enough varieties to know what works. Vanilla powder blends so quietly into the background that guests can't identify it, while unflavored works too but needs that vanilla extract to cover its taste. I've also learned that whey-based powders stay smoother than some plant-based ones, though that's a preference thing. The real trick is whisking it in thoroughly when the mixture is still just eggs and liquid—if you add it when there's yogurt already in there, it gets clumpy.
Making It Your Own
This recipe is a framework, not a rule. I've made versions with almond milk when I didn't have dairy, subbed cottage cheese when yogurt wasn't around, and even tried it with chocolate protein powder once (it was surprisingly good with sliced bananas). The protein addition means you can feel good about loading it with toppings—the carbs and protein balance out in a way that makes this feel like actual nutrition instead of indulgence dressed up.
- If you're dairy-free, use coconut or oat milk and dairy-free yogurt, and pick a protein powder that matches.
- For extra richness, cook it in a little more butter and don't skip the yogurt layer.
- Leftover batter keeps in the fridge for a day if you want to cook breakfast in two shifts instead of all at once.
Save This recipe taught me that high-protein cooking doesn't mean suffering through bland gym food. When breakfast tastes this good and keeps you satisfied for hours, everything feels a little easier.
Recipe Questions
- → What type of bread works best for this dish?
Slightly stale whole grain or brioche bread absorbs the custard mixture well, creating a tender yet sturdy texture.
- → Can I substitute dairy ingredients for a lactose-free version?
Yes, using unsweetened almond milk and dairy-free yogurt maintains creaminess while accommodating lactose intolerance.
- → How to ensure the toast cooks evenly without burning?
Cook over medium heat, add butter or oil as needed, and flip after 2-3 minutes once a golden crust forms.
- → What are some topping suggestions to complement the flavors?
Fresh berries, sliced bananas, extra Greek yogurt, and maple syrup add natural sweetness and texture contrast.
- → Is it possible to increase the protein content further?
Yes, use high-protein bread or add extra protein powder to the egg mixture for a more nutrient-dense dish.