Anabolic Protein French Toast
The Story Behind My Anabolic Protein French Toast (And a Slight Detour About My Cat)
Alright, let’s not pretend I always bounce out of bed, desperate for eggs and oatmeal. Some mornings, the only thing getting me up is the promise of something warm and sweet—without turning me into a marshmallow. Enter: my Anabolic Protein French Toast. I started making this ages ago, right after lockdown, when I figured maybe I should stop eating chocolate chips straight from the bag for breakfast. Funny enough, my cat Dexter always sits by the stove when I make this (he’s convinced the protein powder is secret chicken). Still not sure who’s more obsessed: me or the cat.
Why You’ll Love This (Or At Least Tolerate It)
I make this when I’m craving something that feels indulgent but, honestly, don’t want to deal with the post-sugar crash. My family goes crazy for this because they can load it with bananas, syrup, or even that questionable almond butter hiding in the pantry (and no, the protein powder taste is not front and center—promise). Plus, if you’ve ever worried your French toast would glue itself to the pan, I’ve worked out most of the kinks—or at least burned fewer pieces lately.
What You’ll Need—And What I Sometimes Swap In
- 2-3 slices of bread (I use thick-sliced sourdough or whatever’s turning a bit stale. My cousin swears by brioche; I think any bread heavier than tissue paper works)
- 2 large eggs (or just egg whites—I tend to use 3 egg whites if I’m feeling extra… virtuous?)
- 1 scoop vanilla protein powder (I’m not loyal to any brand; if it sort of dissolves, you’re good. Sometimes I grab chocolate, but that’s a whole different vibe)
- 1/2 cup milk (dairy or plant-based—oat milk gives it a lovely touch, but any milk works. Grandma used whole milk; I alternate, let’s be honest)
- 1/2 tsp cinnamon (I once used pumpkin pie spice by accident and it was shockingly good, just sayin’)
- Pinch of salt (optional but, ya know, brings out the other flavors… or that’s what the internet says)
- 1 tsp vanilla extract (real is better, but the fake stuff’s just fine if that’s what’s in your cupboard)
- Cooking spray or butter for the pan
- Maple syrup, berries, Greek yogurt, powdered sugar—any or all for serving (sometimes I get carried away and just toss on whatever I find)
How I Actually Make It (Warts and All)
- First off, grab a shallow bowl, big enough to dip the bread in (nothing more tragic than trying to squish bread into a cereal bowl—I’ve learned my lesson). Whisk together the eggs, milk, protein powder, cinnamon, vanilla, and that pinch of salt. It’s gonna look a bit lumpy at first but just keep whisking, it’ll smooth out, I promise.
- Dunk your bread slices, letting them soak up the mixture for maybe 10–20 seconds each side. If you’re impatient, move ‘em along—if you’ve got time, let ‘em linger. Thicker bread needs longer, obviously.
- Heat a non-stick pan or big ol’ skillet over medium heat and give it a light spritz of oil or a swipe of butter (don’t get stingy; sticky French toast is a tragedy—ask me how I know). Slide the soaked bread in. Sizzle away until golden on the bottom, about 2–3 minutes.
- Flip, repeat. Sometimes, I carefully peek with a spatula just to check the underside—call it chef’s curiosity.
- Remove to a plate. This is the moment to steal a bit for “quality control”—chef’s rights!
- Top with whatever your sleepy self desires—berries, maple syrup (ok fine, I go overboard here), a scoop of Greek yogurt, cocoa nibs, peanut butter, you name it.
A Few Notes Born from Mistakes (Yes, I’ve Made Plenty)
- If your protein powder is clumpy, blend it with the milk first. Or shake it like a polaroid picture in a jar before adding—yes, I actually do this sometimes.
- Bread too thin? It’ll fall apart when you flip. Actually, now that I think of it, baguette slices are great too, just go easy with soaking time.
- French toast getting soggy? Toast the bread a bit first, then soak. Crisp edges, happy life.
Variations—Adventures & Not-So-Great Ideas
- I’ve tried chocolate protein powder and peanut butter together—pretty wild combo (borderline dessert-for-breakfast, honestly).
- Swapping milk for orange juice: not my proudest moment. Very weird, too tangy (wouldn’t recommend unless you’re feeling reckless).
- Blueberry protein is surprisingly good but turns the batter kinda purple. My niece thinks it looks like unicorn food, though, so maybe that’s a win?
Equipment You’ll Need—But Don’t Panic if You Don’t Have It
- Non-stick frying pan (if you’ve only got a regular one, just use more oil. I also occasionally use the sandwich press for lazy days. Works, but squishes a bit!)
- Mixing bowl (any wide, shallow dish works. I’ve even used a tupperware lid in a pinch. Who needs fancy stuff?)
- Whisk or fork (I use a fork ninety percent of the time because… well… it’s easier to wash, isn’t it?)
How (or If!) I Store Leftovers
I mean, in all honesty, this French toast’s never survived more than a day in my kitchen. If you do have leftovers, just pop the slices into an airtight container and keep in the fridge for up to 2 days. Sometimes I even reheat mine in the toaster (or just nibble it cold—I’m not judging). Freezing? Tried it, but the texture gets a bit funky, so I’d skip that unless you’ve got no other option.
How We Serve It at My Place
We usually pile on a bit of Greek yogurt, fresh berries, and maple syrup. Sometimes, if it’s the weekend, a dusting of cocoa or, on days when I’m feeling like a real fancy-pants, some slivered almonds. Oh, and my brother insists on chocolate chips sometimes (can’t say I blame him).
Things I’ve Learned the Hard Way – Pro Tips
- Don’t rush the soak. I once tried to rush this step and ended up with dry, sad French toast (big mistake, flavor gets lost).
- If your pan’s too hot, you’ll go form pale and floppy to burned in seconds. Medium heat is your friend.
- Protein powder will stick if your pan’s bone dry. Oil is not optional. Trust me, I scraped enough gunk to know.
Real Questions (And Honest Answers)
- Can I make this without protein powder? Totally! Just use an extra egg and an extra splash of milk. Still tasty, just less ‘anabolic’—whatever that means.
- Is this kid friendly? I’ve made it for my niece, who’s seven and refuses anything green. She loved it—especially with sprinkles (just don’t tell her it’s ‘healthy’ or you’ll ruin the magic).
- Best bread for French toast? I like sturdy sourdough. But you could use sandwich bread, leftover baguette, or honestly even those weird thick slices Texas toast style. Just don’t go ultra-soft or it’ll fall apart faster than my resolve on donut day.
- Can I make it vegan? Okay, so you’ll need a vegan protein powder, plant milk (I recommend oat, but hey, almond’s good too), and maybe a flax egg or mashed banana in place of the regular eggs. The texture changes a bit but it’s worth a shot; here’s a good explainer over at The Vegan 8 if you want extra ideas.
- Do I have to use French toast mix-ins? Not at all! Sometimes I just eat it straight-up. Other times, a little PB2 powder or berries does the trick. Your breakfast, your rules (unless my cat Dexter gets to it first—he’s relentless).
By the way, if you ever want some more wild protein French toast spins (or to deep-dive into the whole “anabolic recipe” rabbit hole), check out Greg Doucette’s original version or browse Bodybuilding.com’s protein French toast ideas. I’ve borrowed bits from both… then promptly made it my own.
Give it a whirl, tweak as you go, and let me know what weird combos you come up with. Or just message me if your protein powder disaster rivals my orange juice debacle. We’ve all been there.
Ingredients
- 4 slices whole grain bread
- 4 large egg whites
- 1 scoop vanilla whey protein powder
- 1/2 cup unsweetened almond milk
- 1 tsp ground cinnamon
- 1/2 tsp vanilla extract
- Pinch of salt
- Non-stick cooking spray
- 0 calorie syrup or fresh berries to serve (optional)
Instructions
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1In a medium bowl, whisk together the egg whites, protein powder, almond milk, cinnamon, vanilla extract, and salt until well combined and smooth.
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2Preheat a non-stick skillet or griddle over medium heat and lightly coat with non-stick cooking spray.
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3Dip each slice of bread into the protein mixture, ensuring both sides are evenly coated but not soaked through.
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4Place the coated bread slices onto the preheated skillet and cook for 2-3 minutes on each side, or until golden brown and firm.
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5Serve warm with zero-calorie syrup or fresh berries if desired.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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