Save to Pinterest There's something about the smell of cinnamon hitting hot butter that makes everything feel intentional. I stumbled into protein French toast one morning when I had leftover Greek yogurt and a weird craving for something that felt both indulgent and honest. The first batch was too thick, nearly scrambled on the inside, but by the second attempt I'd figured out the rhythm—a gentle soak, medium heat, patience. Now it's my go-to when I want breakfast to feel like an accomplishment.
I made this for my sister one Saturday and watched her face when she bit through the golden edges into the creamy middle. She asked for the recipe immediately, which never happens. Now whenever she visits, she requests it—even before coffee.
Ingredients
- 8 slices whole grain or brioche bread (preferably slightly stale): Stale bread drinks in the custard without falling apart; fresh bread will get soggy or fall through the skillet. If your bread is fresh, let it sit out overnight.
- 4 large eggs: These create the base structure—don't skip them or use fewer, the toast needs that binding power.
- 1 cup milk (dairy or unsweetened almond milk): Dairy gives richer flavor, but almond milk works if you need it lighter or dairy-free.
- 1/2 cup plain Greek yogurt or cottage cheese: This is your secret weapon for protein and that impossible creaminess; cottage cheese breaks down beautifully if you whisk it enough.
- 1 scoop vanilla or unflavored protein powder: Vanilla adds sweetness, unflavored lets other flavors lead; either way, don't use chocolate unless you want that direction.
- 1 tbsp maple syrup or honey: These dissolve into the mixture and add subtle sweetness without overwhelming the spices.
- 1 tsp vanilla extract: A small amount goes a long way; more won't make it better, just stronger.
- 1/2 tsp ground cinnamon: Fresh cinnamon makes a noticeable difference—check your spice jar's age.
- Pinch of salt: It cuts through sweetness and brings out the egg flavor.
- 1 tbsp unsalted butter or coconut oil: Unsalted lets you control the salt level; butter gives better flavor but coconut oil is fine if that's what you have.
Instructions
- Mix the custard base:
- Whisk together eggs, milk, yogurt, protein powder, maple syrup, vanilla, cinnamon, and salt in a large bowl until the mixture is completely smooth with no yogurt lumps hiding in the corners. This takes longer than you'd think but prevents gritty results.
- Get the skillet ready:
- Heat a nonstick skillet or griddle over medium heat and add half the butter, letting it melt and coat the surface evenly. You want medium heat, not high—rushing this creates tough, overdone edges.
- Soak each slice:
- Dip each bread slice into the custard for about 10–15 seconds per side, long enough that it absorbs liquid but not so long it disintegrates. Think gentle baptism, not a bath.
- Cook until golden:
- Place soaked slices on the skillet and cook for 2–3 minutes per side until the outside is golden brown and the inside feels custardy when you press it lightly with the spatula. Add more butter between batches if the pan looks dry.
- Plate and top:
- Serve immediately with berries, bananas, extra yogurt, or drizzled maple syrup while the toast is still warm.
Save to Pinterest Last month I made this for someone I was trying to impress, and instead of the usual performance anxiety, I just felt calm. It turned out beautiful, and we talked through the whole meal about why breakfast matters—that moment when everything slows down before the day takes over.
Why This Works as Post-Workout Food
The combination of protein powder, Greek yogurt, and eggs delivers about 20g of protein per serving without the heavy feeling of a traditional big breakfast. Your muscles get what they need while your body doesn't feel weighed down, which matters if you're working out hungry or eating right after. The carbs from bread refuel you properly, and the fat from butter and eggs slows digestion so you stay satisfied.
The Bread Question
Brioche is luxurious and rich, whole grain is heartier and nuttier—either works, but brioche gives that silky custardy center that feels restaurant-quality. The stale factor matters more than which bread you choose; a day-old slice will absorb the custard evenly while fresh bread either resists or disintegrates. If you're using gluten-free bread, it tends to be denser, so watch your soak time carefully.
Making It Your Own
This recipe takes direction well without falling apart. Swap cinnamon for cardamom or nutmeg, use brown sugar instead of maple syrup, or add cocoa powder to the custard if you want chocolate notes. The protein powder flavor matters here—chocolate powder makes it feel like dessert, unflavored keeps it classic, vanilla sweetens it gently.
- Dairy-free works perfectly with coconut or oat milk and dairy-free yogurt, no other changes needed.
- For extra decadence, add a tablespoon of cocoa powder to the custard or sprinkle chocolate chips on the cooked toast.
- Keep a spatula nearby for flipping, and don't wait for the edges to look perfectly browned before checking the center—that's when it's usually done.
Save to Pinterest This is the kind of breakfast that tastes like you put effort in, but only takes 20 minutes from bowl to plate. Serve it warm, eat it slowly, and let it be enough.
Recipe FAQs
- → What type of bread works best?
Whole grain or slightly stale brioche bread absorbs the mixture well for a tender, custardy finish.
- → Can I use dairy-free milk?
Yes, unsweetened almond milk or other dairy alternatives work perfectly without compromising texture.
- → How do I get the custardy center?
Soak the bread slices in the egg mixture for 10-15 seconds on each side and cook on medium heat until golden but still moist inside.
- → What protein options can I add?
Vanilla or unflavored protein powder mixed with Greek yogurt boosts protein content without altering taste significantly.
- → What are good topping choices?
Fresh berries, sliced bananas, extra Greek yogurt, or a drizzle of maple syrup enhance flavor and texture.