Cinnamon Protein French Toast

This delicious, sweet, cinnamon Protein French Toast hits the spot as well as your macros. Loaded with around 38 grams or protein with only 350-ish calories, this is a winning breakfast.

I love breakfast! It’s my favourite meal of the day. I don’t know if it just because I’m more of a morning person or because breakfast can low-key resemble dessert, and who doesn’t love dessert. Throughout lockdown enjoying cooked breakfasts have been a saving grace. It’s just so nice to sit down and savour a freshly cooked meal at the beginning of the day without having to hastily rush out the door or run into a meeting.

To be fair, French Toast has been a recent addition to my diet. After months of religiously eating my delicious Protein Pancakes, I decided it might be time to switch it up a little. I got the idea to do Cinnamon Protein French Toast after watching YouTuber & IFBB Bodybuilder Greg Doucette. Love or hate him he does know a thing or two about low calorie, nutritional dense foods.

This Cinnamon Protein French Toast is ridiculously simple to make and amazingly tasty! Sweet, toasted cinnamon deliciousness. Depending on what bread you use and without toppings this French Toast comes ino around 38 grams of protein and at around 350-ish calories. Topping wise you can customise it however you like, personally I love berries, peanut butter powder and zero calorie butterscotch syrup. But I could also imagine this being great with chocolate chips, cacao nibs or greek yoghurt too.

Yield: 1 Serving

Cinnamon Protein French Toast

Cinnamon Protein French Toast

This delicious, sweet, Cinnamon Protein French Toast hits the spot as well as your macros. Loaded with around 38 grams or protein with only 350-ish calories, this is a winning breakfast.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • 22 g whey protein powder (plain-ish flavour like vanilla, cinnamon, salted caramel, cake or unflavoured)
  • 1 tsp cinnamon
  • 3 tbsp semi-skim milk or milk alternative
  • ⅓ cup egg whites or 2 medium egg whites
  • ½ tsp vanilla essence or flavouring
  • 2-3 slices bread; white or wholemeal *see notes
  • a few sprays of cooking oil spray
  • sweetener **see notes
  • toppings of choice such as berries, banana, fruit, zero calorie syrup, chocolate, peanut butter


  1. In a bowl or container combine protein powder with cinnamon and sweetener (optional).
  2. Add the milk to the bowl and mix until you have a smooth paste.
  3. Whisk in the egg whites, vanilla extract until thoroughly combined.
  4. Heat a non-stick pan on a medium temperature. When the pan is warm enough spray with cooking oil spray.
  5. Dip your bread slices into the egg mixture, ensuring to saturate both side. Then place in the bread in the frying pan to cook.
  6. Add any leftover protein + egg mixture to the bread in the pan.
  7. Cook them on each side until the bread has become beautiful golden brown colour.
  8. Served with your preferred toppings.


*The amount of slices is dependant on what bread you use. I used Danish Light bread which has smaller slices so I used 3. But for a regular sized loaf two slices might be sufficient. For a lighter breakfast use a lower calorie bread, this Danish Light bread was 68kcal a slice.

**Sweetener is optional and may not be needed based on what whey protein is used.

Nutrition Information:


1 Serving

Serving Size:

1 Serving

Amount Per Serving: Calories: 365Total Fat: 6.7gCarbohydrates: 44.8gProtein: 39.9g

Nutrition information is based on the exact ingredients and quantities used to create the recipe which can be used to estimate calorie and macronutrient content of similar recreations. Nutrition information does not include optional toppings.

Nayomi Pennant
I’m an utter foodie who is passionate about wellbeing, health & fitness. I created Her Food and Fitness to share delicious nutritious recipes & feasible fun fitness advice for women. My mission is to provide women with food and fitness advice on how to lose fat, build lean muscle and stay healthy.