French toast is a classic breakfast option with eggs as the main ingredient. This dish is made by soaking slices of bread in a mixture of beaten eggs and milk and then frying them until golden brown. This dish can provide some protein. By choosing the right ingredients, you can also make protein-rich French toast. Whether it’s the type of bread you use or the number of eggs, there are key ingredients that can provide a good amount of this nutrient that is essential for building and repairing tissues, and even weight loss. We have easy recipes for you.

How do you make protein-rich French toast?

“To make the classic French toast you only need 2 eggs, ½ cup of milk, 3 or 4 slices of white bread, 1 teaspoon of sugar, ½ teaspoon of cinnamon and ½ teaspoon of vanilla,” says nutritionist Pooja Kedia. But to make high-protein French toast, your recipe would look like this:

Ingredients

• 4 slices multigrain bread. One hundred grams of multigrain bread contains 11.6 grams of protein, according to the newspaper United States Department of Agriculture.
• 4 egg whites + 1 whole egg. One hundred grams of large whole eggs contain 12.4 grams of protein, according to the USDA.
• ¼ cup low-fat milk or unsweetened almond or soy milk
• 1 scoop of vanilla protein powder, which contains about 20 to 30 grams of protein
• 1 teaspoon cinnamon
• 1 teaspoon coconut oil

Instructions:

1. Beat the egg white, whole egg, milk, egg white powder and cinnamon in a bowl until smooth.
2. Dip the bread slices in this mixture. Make sure you wet both sides.
3. Heat a non-stick frying pan over medium heat and brush with coconut oil.
4. Cook each slice for 2 to 3 minutes on each side.

“These protein-rich French toast give you at least 30 grams of the nutrient,” says the expert.

How do you make protein-rich French toast with cottage cheese?

Here’s a recipe for high-protein French toast with cottage cheese:

Ingredients:

• 4 slices of whole wheat bread
• 2 whole eggs
• 2 egg whites
• ¼ cup low-fat milk or unsweetened almond milk
• ½ teaspoon cinnamon
• 1 teaspoon olive oil or coconut oil
• ½ cup low-fat cottage cheese. One hundred grams of low-fat cottage cheese can give you 11 grams of protein, according to the American newspaper USDA.
• 1 scoop of vanilla protein powder

Instructions:

1. In a shallow bowl, whisk together eggs, egg whites, milk and cinnamon.
2. Soak the bread by dipping each slice in the egg mixture. Wait 10 to 15 seconds for each side.
3. Heat a non-stick pan over medium heat, add olive oil or coconut oil and fry the soaked bread slices for 2 to 3 minutes on each side.
4. In the meantime, to make the cottage cheese filling, take a bowl and mix the cottage cheese, protein powder and cinnamon until smooth.
5. Divide or sandwich the cottage cheese filling between two slices of bread or spoon on top.
6. Serve warm when ready.

“You get about 40 grams of protein per serving of these protein-rich French toast,” says the expert.

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High-Protein French Toast for Weight Loss: Does It Help?

Yes, eating protein-rich French toast can help with weight loss.

• Protein keeps you full: “It takes longer to digest protein than carbs or fat,” says Kedia. Therefore, it can keep you full longer and reduce your overall calorie intake throughout the day.
• Increases Metabolism: Your body burns more calories while digesting protein. “This helps increase calorie expenditure (the total number of calories or energy your body burns per day), even at rest.
• Maintains lean muscle mass: When losing weight, you want to lose extra body fat, not your muscle. “Protein helps maintain muscle mass while you are in a calorie deficit (when you burn more calories than you have), especially when you exercise.
• Balanced nutrition: When made with multigrain bread, egg whites, low-fat milk, and cottage cheese or protein powder, protein-packed French toast provides lean proteinscomplex carbohydrates, fiber and healthy fats. “They all support stable blood sugar levels, which helps reduce fat storage and energy crashes,” says the expert.

Remember, when making high-protein French toast, instead of white bread, opt for high-fiber, high-protein bread. “This option also adds fiber to the protein-rich French toast and delays blood sugar spikes,” says Kedia. It is common to add sugar to the egg mixture in the classic French toast recipe. Instead, use ingredients like cinnamon or mashed banana. In fact, avoid sugary syrups and spreads. If you want to add toppings, use berries. Some people also like to use full-fat flavored cream cheese. Skip this and use cottage cheese. Butter-heavy frying is a big no in high-protein French toast recipes. Use a small amount of olive oil or coconut oil.

You can give your classic French toast a protein boost by replacing a few ingredients. But do it in moderation, because this dish requires baking. Eating too many fried foods can contribute to high cholesterol and obesity.