Food · French toast · Healthy · Protein ·Jun 28, 2021

Protein Layered Berry French Toast - Mega size

So as my first recipe posted on the blog, I wanted to go BIG! And to do that, I chose breakfast and a staple breakfast food. Breakfast is a very important meal that many often skip or neglect. Sometimes we just don't have the time to make it and we're rushing. So with this recipe, you spend a little time on meal prep and making it once. Then you'll have plenty of servings for the coming week. Store the uneaten portions from when you first make it in your fridge. Just simply quickly reheat in the microwave or an air fryer. I even tried it cold and it was still great!

I chose a staple breakfast food, French Toast! There's tons of recipes for it and restaurants serving it. Most aren't healthy as they use a ton of butter and sugar, ending up very high calorie and not nearly enough protein.

There are also healthier versions and you can find recipes online. This is my take on it and the way I'll structure it for you is to make it highly customizable to your preferences. It's layered with Greek yogurt and berries almost making it like a layered cake but whatever you want to call it, each bite is delicious!

I'll post my calories per serving at the end but depending on the substitutions you make, they will vary slightly. But all you have to do is account for that in your tracking.

Ingredients:

Bread - (obvious ingredient right? Haha)

18 slices of 80 calorie per slice bread. There's many subs you can use here, just depends on the type of bread you want to use. I really like using Texas toast as well as it's thicker and absorbs more liquid. I would use 12 slices then and it'll be two slices instead of 3 stacked slices. Whole wheat, gluten free, high protein, lower calorie breads are all fair game.

Liquid egg whites - 740grams of liquid Egg whites.

Milk - 240grams - I used lactose free non fat milk which is 80 calories. You can use an unsweetened nut milk which will be lower calorie or you can use more egg whites, it won't add much calories but will add some extra protein.

Whey protein - 40-50 grams - I used an unflavored whey isolate because that's what i had on hand. You can use any you'd like and if it's flavored, it'll add extra flavor. You can also use more, but I don't recommend much more as there's already enough protein and the texture of the finished French toast won't be as good but feel free to experiment.

Greek yogurt non-fat - 340 grams - this is to be added for the layers between bread slices. You could also use non-fat cottage cheese or cream cheese.

Berries/filling - I used 280 grams of a Berry blend which is about 120 calories total. You can use blueberries, blackberries, sliced Bananas, any other fruit. You can also try things like sugar free chocolate chips, the possibilities are endless.

Vanilla extract - 10g - optional but it does add some subtle flavor. You can also use other flavor extracts or flavor drops.

Sweetener - optional and amount depends on how sweet you want them to be. I used 20g allulose in the egg white mixture and 10g for the Greek yogurt filling. You can use another zero calorie sugar substitute. Just note that if your protein powder is already sweetened, don't use too much.

Toppings - optional, use whatever you like. I used sugar free maple syrup.

Instructions - tools you'll need is a large mixing bowl and a small one. Baking pan.

1. Preheat your oven to 400°F. In your large mixing bowl, add your liquid ingredients (egg whites, milk, vanilla extract, etc.) . Then add your dry ingredients (protein powder, sweetener, etc.). Mix it well so there's no clumps from the protein powder.

2. Add your bread to the mixture and set aside for a bit to let the bread absorb the liquid mix.

3. In your other mixing bowl, you'll make your filling. Another variation is to mix in a little bit of your flavored protein powder to the greek yogurt or whatever you'll be using as the filling. I just added some allulose for simplicity. Remember to track anything you add though ;)

4. Now take your soaked bread and place the first layer in your baking pan. Spread half of your filling and add your half your toppings (berries, chocolate chips, etc.). Next layer of bread on top. Use the rest of your filling/toppings and top it off with the final layer of bread.

5. Bake for 40-50 minutes. Note that every oven is different so cooking times may vary.

6. Enjoy for days to come or share with family/friends.

Calories and macros if made exactly the same as mine and using the same ingredients, yours will be different but if you stick to the general ingredients I used, it will be close.

Makes 6 Servings. Each serving is 400 calories, 53 grams of carbs, 36 grams of protein, only 3 grams of fat. I intentionally designed it to be around those numbers to be flexible. Need a bigger portion, eat 1.5-2 Servings. Need a smaller snack size, eat half, you get the picture. Now if you don't go crazy on substituting ingredients, you'll end around the same.

I had my first serving with some sugar free syrup.

Drop a comment down below if you made it and what variations you put on it. And post up some better names for this recipe! Hope you enjoy this first recipe I'm sharing here, many more to come!!