Pin this There's something about whisking eggs on a Saturday morning that makes the whole day feel possible. I discovered this protein-packed French toast by accident—I'd grabbed Greek yogurt thinking it was sour cream, then decided to just lean into it instead of starting over. The result was this impossibly custardy, custard-like toast that actually kept me full until dinner, which felt like winning at breakfast.
I made this for my roommate after she mentioned feeling hungry an hour after her usual breakfast, and watching her face when she realized how filling it was made me understand why people get excited about recipes. She actually asked for it again the next week, which in roommate currency means everything.
Ingredients
- 8 slices whole grain or brioche bread: Slightly stale bread soaks up the custard without falling apart—if your bread is fresh, leave it out overnight or lightly toast it.
- 4 large eggs: Room temperature eggs blend more smoothly with the yogurt and milk.
- 1 cup milk: Dairy or unsweetened almond milk both work; the mixture should feel luxurious, almost like liquid velvet.
- 1/2 cup Greek yogurt or cottage cheese: This is the secret that makes everything thick and protein-rich without tasting like a protein shake.
- 1 scoop vanilla or unflavored protein powder: Vanilla disappears into the cinnamon warmth, but unflavored lets the custardy flavor shine.
- 1 tbsp maple syrup or honey: Just enough sweetness so you're not adding more at the table.
- 1 tsp vanilla extract: Use real vanilla if you have it—the difference shows up in every bite.
- 1/2 tsp ground cinnamon: Fresh cinnamon from a container you've had less than a year makes a noticeable difference.
- Pinch of salt: Salt makes the cinnamon taste like itself, not like an afterthought.
- 1 tbsp unsalted butter or coconut oil: Butter creates that golden-brown exterior; coconut oil works if that's your preference.
Instructions
- Build your custard:
- Whisk eggs, milk, yogurt, protein powder, maple syrup, vanilla, cinnamon, and salt in a large bowl until completely smooth—no lumps hiding anywhere. The mixture should smell warm and sweet, almost like liquid cake batter.
- Heat your skillet:
- Warm a nonstick skillet over medium heat with half your butter until it foams gently and smells toasty. The pan is ready when a drop of water sizzles and disappears in about two seconds.
- Soak the bread:
- Dip each slice into the custard for about 10 to 15 seconds per side—long enough to soak but not so long it becomes soggy and falls apart. You'll feel when it's right; the bread should feel heavy and full.
- Cook until golden:
- Place soaked slices on the hot skillet and cook for 2 to 3 minutes per side until the outside is deeply golden brown and the center jiggles slightly when you shake the pan. Add more butter if the pan looks dry.
- Plate and serve:
- Transfer to plates while still warm and top with berries, bananas, yogurt, or maple syrup. Eat immediately while the center is still custardy.
Pin this The moment I realized this kept me full until 2 p.m. was when I stopped seeing French toast as a weekend treat and started seeing it as legitimate nutrition. It crossed from being a nice breakfast into being something I actually looked forward to, which is the moment any recipe becomes part of your life.
Why This Became My Favorite Protein Breakfast
Most high-protein breakfasts taste like you're eating your gym membership, but this one actually tastes good enough that you'd make it even if you weren't trying to hit macros. The Greek yogurt or cottage cheese creates a texture that's closer to real French toast than to anything protein-forward, which is the entire point. You get the satisfaction of custard and butter without the guilt that usually comes with it.
Customizing It for Your Mood
Some mornings I want it simple with just berries and a drizzle of maple syrup; other mornings I go full indulgent with sliced bananas, extra yogurt, and a generous pour of syrup. The custard base is forgiving enough that you can dress it up or down depending on what you're actually hungry for and what's in your fridge. This flexibility is why I keep coming back to it.
The Small Details That Make It Work
The difference between good French toast and great French toast lives in three tiny things: the protein powder dissolving completely so there's no graininess, the cinnamon being fresh enough to smell warm, and the custard soaking into bread that's actually slightly stale. Getting these three things right is what takes this from nice to genuinely memorable. The toppings can be whatever's in your kitchen, but the foundation matters.
- Make the custard the night before and refrigerate it if you want breakfast ready in five minutes.
- If your protein powder is vanilla and you want less sweetness, use unflavored instead and swap for almond milk.
- The cooking temperature matters more than the exact time—medium heat prevents the outside from burning before the inside cooks through.
Pin this This recipe proved that breakfast doesn't have to be a choice between delicious and actually nourishing—you can have both. Make it once and you'll understand why it became the meal I reach for when I want to feel genuinely good.
Recipe FAQs
- → What type of bread works best?
Whole grain or brioche slices, preferably slightly stale, soak up the custard mix well for a tender center and crisp outside.
- → Can I use dairy-free milk alternatives?
Yes, unsweetened almond milk or other plant-based milks can be used without altering the creamy texture significantly.
- → How do I ensure the toast is custardy inside?
Soak each bread slice in the egg and protein mixture for 10-15 seconds per side, then cook on medium heat until golden brown but still soft inside.
- → Are there ways to increase the protein content further?
Use high-protein bread or add extra protein powder to the egg mixture to boost protein levels.
- → What toppings complement this dish?
Fresh berries, sliced bananas, extra Greek yogurt, and maple syrup enhance flavor and texture beautifully.