Ramp up protein intake with this delicious anabolic french toast. The toast is slightly crispy on the outside while perfectly soft on the inside. It’s made with egg whites and protein making it a healthy choice for breakfast or brunch.Jump to Recipe
One of the best ways to start the day is with a breakfast high in protein. Studies show that protein can curb the appetite and keep you from feeling hungry too soon which can lead to overeating. A high protein breakfast not only helps you reach your macro goals but it can assist with weight loss too.
Why You’ll Love this High Protein Anabolic French Toast Recipe
- This recipe is a healthier approach to traditional french toast. Classic french toast is typically made with thick white bread and whole eggs. This recipe uses only egg whites which amps up the protein because more eggs are used and cuts out the cholesterol. While the bread choice is yours, I opted to go with a thin whole grain slice to add fiber and more vitamins and minerals.
- Anabolic french toast is incredibly easy to make. You make it the same way you would regular french toast. Once everything is set up, breakfast will be ready in no time because pan frying is the quickest part!
- The fluffy french toast will leave you feeling full and satisfied. The protein and carbs will last you through lunch time and will give you the rush of energy you need to take on the day. The egg whites and protein powder are responsible for that.
- If you’re over the protein shakes after the gym then this recipe is for you because a scoop of protein powder mixes in perfectly with the egg wash. It’s a creative way to get your protein in without feeling like you have to drink it every time. On the other hand if you’re not sold on adding protein powder to the recipe you don’t have to. More on that later.
What Does Anabolic French Toast Mean?
So what exactly is the anabolic french toast meaning? The term anabolic as it relates to food is essentially a diet that is based on alternating low carb and high carb days. The idea behind this is to gain muscle while keeping body fat relatively low. It’s different than the popular keto diet because by adding high carb days you avoid long states of ketosis.
This french toast recipe is known as anabolic french toast because it is packed with protein in the form of extra egg whites and added protein powder. This is a breakfast to be made on a high carb day with added sausage, bacon, and sometimes fruit. Because the protein powder adds so much great flavor, the high protein french toast can be enjoyed without syrup or powdered toast in order to keep from overdoing it on the sugar. All of this is completely up to you and your goals.
Ingredients for The Recipe
5 egg whites - That’s right only egg whites are used because egg whites are the part of the egg with the most protein.
1/2 cup milk - You can choose any type of milk for this recipe it’s all personal preference. I used regular unsweetened almond milk for this recipe for a low-fat french toast variation.
1 serving vanilla protein - This is an optional ingredient but my guess is that if you’re looking to maximize protein and take this anabolic french toast to the next level, you’ll add it. I have not tried this with other protein flavors like chocolate.
1 tablespoon sugar free syrup - This is also optional. If you’re already adding protein powder you may not need syrup because it will be sweet enough. Sugar free syrup typically has less sugar making it a great option to reduce carbs but still add sweetness to your egg white toast.
1/4 teaspoon ground cinnamon - What is french toast without cinnamon?
1 pinch of salt - To bring out the flavor of the other ingredients
3 tablespoons butter - For pan frying the anabolic french toast
5 slices bread of choice - The bread you use is your choice. I decided to go for a thin whole wheat bread but anything you choose will work with this recipe.
Can I Make Anabolic French Toast without Protein Powder?
So maybe you’re not sold on adding protein powder to the egg mixture. That’s totally okay because you don’t necessarily need it. Without the protein you’ll get a lot less protein but it’s still going to be delicious. I do want to reassure you that the protein powder will mix right in just fine.
How to Make Anabolic French Toast
Step 1. Whisk together egg whites, milk, vanilla protein, sugar free syrup, cinnamon, and salt in a flat bottom shallow baking dish.
Step 2. Place bread slices one at a time into the egg mixture and flip to make sure both sides are coated. Remove the piece of bread from the egg mixture and let the excess egg fall from the bread.
Step 3. In a medium sized skillet or griddle, melt butter over medium heat. Place the bread slice(s) on the skillet or griddle and cook until browned on both sides. About 2-3 minutes per side. Repeat with remaining bread slices. Serve immediately.
Tips for Making The Best French Toast
- Use a non-stick pan - This is especially important since we’re cooking with eggs. In a normal pan with no non-stick covering the toast will quickly absorb the butter and the egg will stick onto the pan. This will leave a big mess to clean up which defeats the purpose of an easy breakfast!
- Avoid soggy anabolic french toast - Consider using bread that’s slightly stale or lightly toasted to ensure you get the perfect crisp on all sides. If you’ve just bought bread you can leave it out overnight and it will be ready to go in the morning. Also, don’t leave the bread soaking in the egg mixture while your pan is reheating. Soggy french toast is usually from over-soaking or undercooking.
- Preheat the skillet before adding the bread - If the pan isn’t hot enough when you add the anabolic french toast it could get greasy and remain soggy. The custard may also start to spread and cook in an undesirable way. On the other hand if the pan is hot enough the custard will start cooking instantly and you’ll get the perfect crisp on the outside.
- Wipe the pan between cooking slices - You don’t have to do this after every slice but you should be mindful of how the pan is looking. If you’re getting a bit of fall out and are running out of butter I highly recommend starting fresh. Wipe the pan, add more butter, and reheat so your next batch of french toast is still as fresh and delicious as the first ones.
Ways to Top High Protein French Toast
- Fresh fruit - This is one of the most common ways to top egg white french toast. Consider what is in season and serve over top of the toast. My favorite toppings are blackberries, blueberries, and strawberries.
- Sugar free syrup - If you’re counting macros and trying to avoid added sugar, a sugar free syrup or a sugar free maple syrup may be a good option to help bring some sweetness to the toast.
- Powdered sugar - It’s not only beautiful when sprinkled lightly over the top it adds just enough sweetness without being totally overwhelming.
- Peanut butter drizzle - Peanut butter is a low calorie high protein addition that would take the flavor to the next level.
- Bacon - Add even more protein by topping the french toast with bacon. There’s something about the sweet and savory that will make breakfast feel more complete.
- Sausage links - This is my personal favorite. Sometimes I like to take one or two sausage links and wrap the french toast around them and eat it like a sausage roll. It’s so good with just a little syrup. Don’t knock it until you’ve tried it.
- Cooked eggs - Again, the sweet and savory, crunchy and soft contrast between french toast and eggs is so good and completes the breakfast.
Storing Anabolic French Toast
Anabolic french toast with egg whites can be stored in the refrigerator in an air tight container for up to 5 days. For more long term storage the french toast can be store in the freezer for up to 2-3 months. To do this, stack the french toast on top of each other with a sheet of way paper between each layer. Then place in a freezer bag and freeze.
Reheating French Toast
One of the best ways to reheat anabolic protein french toast is either in the toaster or the oven. Microwaving the french toast can lead to a soggy result so I don’t recommend this method. Using the toaster is probably the most quick and convenient way to reheat but keep a close eye on it so it doesn’t burn. The oven is also a great method but it does take more time. This is a great option if you’re reheating a lot at once.
Before reheating the muscle toast be sure to thaw completely if frozen. To reheat in the oven preheat to 375 degrees. Place the french toast in a single layer on a baking sheet. Bake for about 5-8 minutes or until warmed through.
For More Delicious Breakfast Recipes Try These!
High Protein Anabolic Protein
- 5 egg whites
- 1/2 cup milk
- 1 serving vanilla protein
- 1 tablespoon sugar free syrup
- 1/4 teaspoon ground cinnamon
- 1 pinch of salt
- 3 tablespoons butter
- 5 slices bread of choice
- Whisk together egg whites, milk, vanilla protein, sugar free syrup, cinnamon, and salt in a flat bottom shallow baking dish.
- Place bread slices one at a time into the egg mixture and flip to make sure both sides are coated. Remove from the egg mixture and let the excess egg fall from the bread.
- In a medium sized skillet or griddle, melt butter over medium heat. Place the bread slice(s) on the skillet or griddle and cook until browned on both sides. About 2-3 minutes per side. Repeat with remaining bread slices. Serve immediately.