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This high-protein french toast recipe is deceivingly flavourful and packed with 40 grams of protein per serving to help you start your day off right. The secret? Read below to find out!

Traditionally, the batter is made from a mixture of eggs, melted butter, heavy cream or milk, sugar, and vanilla extract. Skip the butter and sugar and transform this into a healthier breakfast option by using a light milk and a little sugar-free maple syrup or honey for sweetness.

High-protein French Toast with only 444 cals!

I'm a sucker for white bread, but you can also use a wholegrain bread for more fibre which will make you feel fuller (more satiated) for longer, or find a low cal bread option for less cals.

Protein Blueberry Frech Toast


  • 1 Egg (for less cals you can only use the egg-white)

  • 1 Scoop of Protein Powder (I prefer vanilla)

  • 40ml Low-fat Milk

  • 1tbsp Sugar-free Maple Syrup (Coles)

  • ½ teaspoon Vanilla Extract

  • Olive Oil Cooking Spray

  • 2 slices of toast

  • 50g Low-fat Yoghurt


  1. Combine the egg, ½ the scoop of protein powder, milk, maple syrup, and vanilla extract to the dish. Mix ingredients together until even.

  2. Heat the skillet over medium heat, while it is heating, dip the bread into the batter on both sides and soak for at least 30 sec on each side, ensuring it is heavily saturated with the batter.

  3. Spray the pan with nonstick cooking spray and place in the toast, you should hear a gentle sizzle sound; maintain a medium heat throughout the cooking time to ensure your french toast doesn’t burn. Flip the toast when one side is lightly browned and crispy, about 2-3 minutes per side. Then remove from the skillet once each side is golden brown.

  4. While the toast is cooking, prepare the yoghurt mix by mixing 50g of low-fat yoghurt and the rest of your protein.

  5. Add the yoghurt mix on top of the french toast and top with some blueberries. Top with some extra maple syrup and enjoy!


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