Egg White French Toast (High Protein)

Who doesn’t love french toast? The sweet and creamy flavor is irresistible, but it’s not exactly the healthiest breakfast option. 

Luckily, there is a healthier alternative that still packs all the flavors of traditional French toast: egg white French toast! 

This recipe is high in protein and low in carbs and calories, making it the perfect meal for anyone looking to maintain or improve their fitness and health. 

Egg White French Toast

This healthy high protein French toast recipe is the perfect way to start your day! Enjoy it as is or top it with your favorite healthy toppings. Either way, you’ll love the sweet and creamy flavor of this healthy breakfast dish.

Macro Breakdown & Calories

  • Calories: 241
  • Carbohydrates: 30 g
  • Protein: 23 g
  • Fat: 3 g

Wondering why protein is so important for a healthy lifestyle? Protein is essential for maintaining muscle mass and repairing tissues. It is also necessary for healthy hair and skin and plays a role in many important metabolic processes. 

Keep in mind that individuals who exercise regularly or who have a high protein diet need more protein than those who do not. Luckily, this healthy French toast recipe provides plenty of protein to help you meet your daily needs.

Other beneficial ingredients in this recipe include fruit and whole grains. Fruit provides essential vitamins, minerals, and antioxidants, along with whole grains which are a good source of fiber. Fiber is important for healthy digestion and can help reduce the risk of chronic diseases such as heart disease and diabetes. 

Together, these ingredients make for a healthy and delicious breakfast that will keep you feeling full and satisfied all morning long.


Egg White French Toast (High in Protein) Ingredients
  • Egg whites: Egg whites are a great source of protein in this recipe. I used egg whites separated from whole eggs, but you can also use egg whites from a carton. 
  • Greek yogurt: Go for plain Greek yogurt to avoid the most added sugar. However, you can also use vanilla Greek yogurt if you prefer a sweeter flavor.
  • Cinnamon:  Cinnamon is a healthy spice that has anti-inflammatory properties and can help regulate blood sugar levels. 
  • Nutmeg: Nutmeg has a sweet, nutty flavor that pairs well with cinnamon and vanilla in this recipe. Just keep in mind that a little goes a long way!
  • Vanilla extract: I use pure vanilla extract but you can also use any type of vanilla flavoring that you desire. 
  • Salt
  • Whole Grain Bread: Ezekial bread or sprouted grain bread is a great choice for this recipe as it has even more protein than other whole-grain bread, however, any whole grains will work. 
  • Fruit: I used strawberries and bananas to top my french toast off, but any fruit will work!
  • Other toppings: Top with other delicious ingredients like nuts, nut butter, cocoa nibs, maple syrup, honey, or whipped cream.

How To Make This Egg White French Toast

Step 1

In a large bowl, whisk together the egg whites, Greek yogurt, cinnamon, nutmeg, vanilla extract, and salt until smooth.

Step 2

Step 2 how to make  egg white french toast: Soak each piece of bread in a bowl of wet ingredients.

Soak each piece of bread in the bowl of wet ingredients. Soak for a few minutes on each side until they are nicely coated.

Step 3

Step 3 how to make  egg white french toast: Preheat a large non-stick skillet over medium heat and spray with cooking spray.

Preheat a large non-stick skillet over medium heat and spray with cooking spray.

Step 4

Add the soaked bread to the skillet and cook for a few minutes on each side until golden brown.

Step 5

Step 5 how to make  egg white french toast: Serve with your favorite healthy toppings like fruit, nuts, or nut butter.

Serve with your favorite healthy toppings like fruit, nuts, or nut butter. Enjoy!

Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.


The best part about this recipe is that it can be customized to fit any dietary need. You can also mix and match your favorite healthy toppings to give the dish some extra flavor and nutrients. Try some of the following customizations to fit your needs:

  • For vegans, replace the eggs with flax eggs, use a vegan egg replacement like aquafaba (the liquid leftover from canned beans) or even mashed banana. Use vegan toppings like nuts, nut butter, maple syrup, or coconut whipped cream.
  • For those on a gluten-free diet, use gluten-free bread.
  • To make it a high-calorie meal, add in some healthy fats such as peanut butter, tahini, or whole-fat Greek yogurt.
  • To make this a lower calorie dish,  omit the toppings or use a low-calorie spread like applesauce or jam.

How To Store & Meal Prep: 

how to store and meal prep high protein egg white french toast

If you have any leftover french toast, you can store it in the fridge for a few days. To reheat, place it in the microwave for a few seconds or warm in the toaster. 

You can also meal prep this recipe by making a batch on Sunday and eating it throughout the week. Simply refrigerate or freeze the french toast and then reheat when you’re ready to eat. Enjoy!

Frequently Asked Questions

Is French Toast Good For Bodybuilding? 

Yes, french toast can be a good source of protein for bodybuilders if it is made with healthy ingredients. Look for a french toast recipe that uses egg whites, Greek yogurt, and high-protein toppings like nuts or nut butter.

Is French Toast Good After Workout? 

This recipe is great for a post workout meal as it is high in both protein and carbs.  The protein will help to rebuild and refuel your muscles, while the carbs will restore your energy levels.

Other Popular Egg White Recipes

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Egg White French Toast (High Protein)

Egg White French Toast (High Protein)

  • Author: Kelsey Butler
  • Total Time: 15
  • Yield: 2 1x
Save Recipe


This high-protein breakfast toast is a perfect way to start your day. Egg whites, whole grain bread, and Greek yogurt are the base of this recipe to offer enough nourishment to keep you full until lunchtime.


  • 6 egg whites
  • 1/4 cup plain nonfat Greek yogurt
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 4 slices whole wheat bread


1. Whisk together egg whites, yogurt, cinnamon, nutmeg, vanilla, and salt in a bowl

2. Soak each piece of bread in the egg white mixture for 1-2 minutes on each side

3. Meanwhile, preheat a nonstick skillet over medium heat with cooking spray

4. Place the soaked bread in the skillet and cook for 4 minutes on each side

5. Top with fruit or any other toppings and enjoy!


Store in an airtight container in the fridge for up to 4 days

  • Prep Time: 5
  • Cook Time: 10
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Bodybuilding Meals


  • Calories: 241 kcal
  • Fat: 3 g
  • Carbohydrates: 30 g
  • Protein: 23 g

About The Author


Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.