Elevate your mornings with these high protein French toast muffins. With 12g of protein per serving and only 15 minutes of prep time, these are a delicious way to fuel your body and delight your taste buds!
It's not a secret that I love taking classic sweet dishes- like pancakes, cookies and cakes and adding a little boost of nutrients. As a dietitian it's my mission to show you that healthy eating doesn't need to be boring or complicated. My motto is it's all about ADDING instead of taking away. Which is how these protein French toast muffins were created.
I am always trying to come up with new, easy meal prep breakfast options. As much as I love overnight oats and eggs, sometimes I need a change and these French toast breakfast muffins are the PERFECT solution.
Imagine all the classic flavours of french toast but in a on-the-go, protein packed option. With a soft interior and crisp edges, each bite delivers satisfaction and sustenance. Whether you're starting your day or need a quick pick-me-up, these muffins are a delicious way to fuel your body and delight your taste buds.
Why this recipe is dietitian approved
If you still need another reason to try these high protein french toast muffins..... here are THREE:
- Convenient. All you need is 15 minutes of prep time and one bowl and you can have breakfast ready for the ENTIRE week! There are no reasons to skip breakfast now!
- Balanced. These muffins have all the classic indulgent flavours of French toast, but with a boost of high-quality protein from the eggs, egg whites and protein powder. So they not only taste amazing but they will keep you feeling full and satisfied throughout the morning!
- Stores well. I love a good meal prep option, and these are perfect for the days I'm a little sick of oats and eggs!
- Egg whites
- Maple syrup
- Vanilla protein powder
- Vanilla extract
- Greek yogurt
- Maple syrup
Preheat oven to 350℉ and generously spray a 12 cavity muffin tin with a non-stick cooking spray.
Use a pizza cutter to slice each piece of bread into 9 equal sized squares. Add squares to a large mixing bowl.
In a medium mixing bowl, whisk together eggs, egg whites, milk, maple syrup, vanilla extract, vanilla protein powder, cinnamon, nutmeg and salt.
Pour egg mixture over your bread squares and use a spatula to gently stir until all bread is evenly coated.
Divide your French toast mixture into 12 muffin cavities (about ⅓ cup in each). Use a spatula to gently press the mixture into the cavity to ensure the muffins stick together! Bake for about 20 minutes or until the tops are golden.
To make the protein "icing"- whisk together Greek yogurt, maple syrup and a touch of milk until desired thinness is reached.
Serve with fruit, protein icing and some nuts for the perfect balanced breakfast!
Substiutions and variations
To make gluten-free: Use a gluten-free bread of choice!
To make dairy-free: Swap the milk for any milk alternative of choice and ensure your protein powder is lactose-free. If you decide to make the protein "icing" you can use any non-dairy yogurt in place of the Greek (please note depending on the thickness of the yogurt you may not need the milk).
To make nut-free: This recipe is naturally nut free!
To make vegan: To make these vegan you would need to follow the dairy-free options listed above and use an egg substitute. I have not tested this option so if you do, please let me know how it turns out!
These protein French toast muffins are great for an easy meal prep breakfast. Store them in the fridge in an airtight container for up to 5 days. To store longer you can place them in an airtight container or individual wrap them and freeze for up to 3 months. To reheat simply place them in the microwave for about 30-45 seconds or defrost overnight.
*note: I recommend storing the protein "icing" separately, this helps avoid the French toast getting soggy.
For best results, spray the muffin tin generously with a non-stick cooking spray prior to baking. When adding your French toast mixture to the muffin tin, try to use a spatula to press the mixture into the muffin tin as best as you can. This helps ensure your muffins stick together!
Frequently asked questions
I have not tested this option! I would think it is possible to replace the ½ cup of egg whites with 4 additional whole eggs, however I can't say for certain- if you try this please let me know!
You do not need to add the protein powder however it will significantly decrease the amount of protein in this recipe if it is removed!
This one is my absolute favourite! It's a great option for baking and is vegan and gluten-free!
As these french toast cups (and protein icing) are a great source of protein, I would just add fruit and some nuts for added healthy fats for a full balanced meal!
More meal prep breakfasts
If you loved these protein French toast muffins you will LOVE my other easy meal prep breakfast recipes:
PS. I love seeing my recipes in action! If you decide to make these high protein French toast muffins, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
Protein French Toast Muffins
- 9 slices bread choose a higher fiber option if you can
- 2 large whole eggs
- ½ cup egg whites
- ½ cup milk
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- ¼ cup vanilla protein powder
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon salt
- icing sugar for topping (optional)
- ¾ cup plain Greek yogurt
- 1 tablespoon maple syrup
- milk to thin
- Preheat oven to 350℉ and generously spray a 12 cavity muffin tin with a -stick cooking spray.
- Use a pizza cutter to slice each piece of bread into 9 equal sized squares. Add squares to a large mixing bowl.
- In a medium mixing bowl, whisk together eggs, egg whites, milk, maple syrup, vanilla extract, vanilla protein powder, cinnamon, nutmeg and salt.
- Pour egg mixture over your bread squares and use a spatula to gently stir until all bread is evenly coated.
- Divide your french toast mixture into 12 muffin cavities (about ⅓ cup in each). Use a spatula to gently press the mixture into the cavity to ensure the muffins stick together! Bake for about 20 minutes or until the tops are golden.
- Sprinkle the muffins with icing sugar or top with protein "icing" below and enjoy!
- Whisk together Greek yogurt and maple syrup in a bowl. Add milk until desired thinness is reached.