This gluten free Protein French Toast recipe is a fun spin on traditional french toast with 24 grams of protein per 2 slices! It’s delicious topped with a homemade chia jam and maple syrup!

protein french toast on a plate topped with chia jam

What Makes This Protein French Toast Great

French toast is such a nostalgic breakfast for me! Something about the warm notes of vanilla and cinnamon topped with sweet maple syrup brings me right back to childhood. My dad used to make the best french toast for us growing up. Now that I have to be gluten free and also track my protein intake, I wanted to create a high protein version with all the same taste and texture.

This healthy french toast is incredibly delicious and packs 24g of protein per 2 slices. The bread gets dipped in a mixture of egg whites, egg, protein powder, cinnamon and vanilla. I’ve also included a recipe for a simple mixed berry chia jam, which makes the perfect topping for this amazing protein french toast. It can be enjoyed without it, if preferred! This is the perfect high protein breakfast that is also gluten free and dairy free. No heavy cream needed!

Recipe Highlights

  • Easy to make
  • 24g protein per 2 slice serving
  • Made with simple ingredients
  • Gluten Free and dairy free
  • Ready in just 15 minutes
  • Delicious breakfast for the whole family

Ingredient Notes

ingredients for protein french toast

Gluten free bread: My favorite bread is Canyon Bakehouse brand for gluten free bread. The regular white bread is pictured here in this post. If you’re looking for slightly bigger pieces of bread, try their Heritage Style (found in the freezer section). Any bread (whole grain, brioche, etc) will work for this recipe if you do not need to be gluten free. Low carb bread will also work well.

Vanilla protein powder: My favorite protein powder is Be Well By Kelly brand (use code MARY for a discount!), but any protein powder will work!

Egg whites: Egg whites have a ton of protein and less fat that regular eggs, which makes them a great addition to this protein french toast.

Egg: I like to add in a little extra regular egg, as egg yolks add good texture and nutrients to this recipe.

Cinnamon and vanilla extract: These add great flavor! A little almond extract would also be nice.

Frozen mixed berries: If making the chia jam, I like to use a frozen mix of strawberries, blackberries, blueberries, and raspberries.

Maple syrup: This is used for both the french toast topping and chia seed jam. I like to use pure maple syrup, but feel free to use sugar-free syrup if preferred.

Chia seeds: You can also use basil seeds for extra fiber.

How To Make This High Protein French Toast Recipe

four steps for how to make protein french toast

Step 1

Combine the frozen berries, chia seeds and maple syrup in a small sauce pan. Stir over medium-high heat until it comes to a boil. Reduce heat to low and let it simmer for 15 minutes, stirring occassionally. Set aside.

Step 2

Combine the egg, liquid egg whites, cinnamon, vanilla, protein powder, and almond milk in a blender. Blend for 30 seconds until smooth. Pour the french toast batter into a shallow bowl. Preheat a non-stick skillet or griddle over medium heat. Spray with avocado oil.

Step 3

Dip each slice of bread into the egg mixture, flipping it to coat completely Let it soak in a bit. Transfer it to the pan.

Step 4

Cook for 2-3 minutes on each side until golden brown. Repeat with all 6 slices of bread spraying the pan with non-stick cooking spray in between batches. Turn the heat to medium-low heat if they start to get too browned.

Top with the berry chia jam, powdered sugar, and more maple syrup. Enjoy!

4 slices of french toast on a plate topped with chia jam

Tips, Tricks & Substitutions

Toppings: Feel free to omit the chia jam and simply add butter, powdered sugar, or maple syrup! Fresh fruit, peanut butter, or Greek yogurt would also be delicious.

Protein powder: Any type of protein powder will work – either plain or vanilla flavored. The amount of protein in this recipe will depend on the brand powder you use. Nutrition facts below are using Be Well By Kelly brand.

Storage: Store leftover protein french toast in an airtight container in the fridge. Microwave for 30-60 seconds or in the toaster oven for 3-4 minutes to reheat as needed.

Protein French Toast FAQs

What to serve with protein french toast?

I love serving this with chicken or turkey breakfast sausage links or patties for a little savory addition. Scrambled eggs would also be great for adding extra protein on the side.

Can you freeze protein french toast?

I do not recommend freezing this recipe, as the texture of the gluten free bread may change.

What is the best gluten free bread to use for this recipe?

I love Canyon Bakehouse brand, but any gluten free bread of your choosing will work!

3 slices of french toast on a plate with a fork

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The Best Gluten Free Protein French Toast Recipe

This gluten free Protein French Toast recipe is a fun spin on traditional french toast with 24g of protein per 2 slices! It's delicious topped with a homemade chia jam and maple syrup!
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Ingredients

  • 6 slices gluten free bread, I like Canyon Gluten Free brand
  • ½ cup liquid egg whites
  • 1 egg
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • ½ cup vanilla protein powder
  • cup unsweetened almond milk
  • Avocado oil spray

Berry Chia Jam (Optional)

  • 1 cup frozen mixed berries
  • 2 tbsp maple syrup
  • 2 tbsp chia seeds

Optional Toppings

Equipment

Instructions
 

Berry Chia Jam

  • Combine the frozen berries, chia seeds and maple syrup in a small sauce pan. Stir over medium-high heat until it comes to a boil. Reduce heat to low and let it simmer for 15 minutes, stirring occassionally. Set aside. 

Protein French Toast

  • Combine the egg, liquid egg whites, cinnamon, vanilla, protein powder, and almond milk in a blender. Blend for 30 seconds until smooth. Pour the mixture into a shallow bowl.
  • Preheat a non-stick pan or griddle over medium heat. Spray with avocado oil.
  • Dip each piece of bread into the egg mixture, flipping it to coat completely Let it soak in a bit. Transfer it to the pan.
  • Cook for 2-3 minutes on each side until golden brown. Repeat with all 6 slices of bread. 
  • Top with the berry chia jam, powdered sugar, and more maple syrup. Enjoy!

Notes

Toppings: Feel free to omit the chia jam and simply add butter, powdered sugar, or maple syrup! Fresh fruit or nut butter would also be delicious.
Protein powder: Any type of protein powder will work – either plain or vanilla flavored.
Storage: Store leftover protein french toast in an airtight container in the fridge. Microwave for 30-60 seconds to reheat as needed.

Nutrition

Serving: 1slice, Calories: 192kcal, Carbohydrates: 27g, Protein: 12g, Fat: 4g, Saturated Fat: 0.4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 0.2g, Trans Fat: 0.01g, Cholesterol: 25mg, Sodium: 195mg, Potassium: 85mg, Fiber: 3g, Sugar: 9g, Vitamin A: 254IU, Vitamin C: 1mg, Calcium: 139mg, Iron: 1mg