Anabolic French Toast with protein “frosting”

 Anabolic French Toast  

Ingredients (Serves 2)  

For the French Toast:  

- 4 slices whole-grain bread (or low-calorie bread)  

- 1/2 cup liquid egg whites (or 4 large egg whites)  

- 1/4 cup unsweetened almond milk (or milk of choice)  

- 1 tsp cinnamon  

- 1/2 tsp vanilla extract  

- 1/4 tsp nutmeg (optional)  

- 1-2 tsp zero-calorie sweetener (optional, for extra sweetness)  

- Cooking spray or a small amount of butter/oil for the pan  


For the Protein “Frosting”:  

- 1 scoop vanilla or cinnamon protein powder (whey or plant-based)  

- 2-3 tbsp unsweetened almond milk (or water)  

- 1/2 tsp vanilla extract  


Optional Toppings:  

- Fresh berries (strawberries, blueberries, etc.)  

- Sugar-free syrup  

- A sprinkle of cinnamon or powdered sweetener  


Instructions  


For the French Toast:  

1. Prepare the Batter:  

   - In a shallow bowl, whisk together egg whites, almond milk, cinnamon, vanilla extract, nutmeg (if using), and sweetener (if using).  


2. Soak the Bread:  

   - Dip each slice of bread into the batter, allowing it to soak for 10-15 seconds on each side.  


3. Cook the French Toast:  

   - Heat a non-stick skillet over medium heat and lightly coat with cooking spray or butter/oil.  

   - Cook the soaked bread slices for 2-3 minutes per side, or until golden brown and cooked through.  


For the Protein “Frosting”: 

1. In a small bowl, mix protein powder, almond milk, and vanilla extract until smooth. Adjust the consistency by adding more milk if needed.  


To Serve:  

1. Stack the French toast slices on a plate.  

2. Drizzle the protein “frosting” over the top.  

3. Add optional toppings like fresh berries, sugar-free syrup, or a sprinkle of cinnamon.  


Macros (Per Serving, 2 slices with frosting)  

- Calories: ~250-300 kcal  

- Protein: 25-30g (from egg whites and protein powder)  

- Carbs: ~25-30g (from bread and toppings)  

- Fats: ~3-5g (minimal fats from bread and cooking spray)  


Why This Dish is Great  

- High-Protein: Egg whites and protein powder provide a muscle-friendly boost.  

- Low-Calorie: Perfect for those watching their calorie intake.  

- Customizable: Add your favorite toppings or swap the frosting flavor.  

- Quick and Easy: Ready in under 15 minutes!  


Pro Tips  

- Extra Flavor: Add a pinch of pumpkin pie spice or cocoa powder to the batter.  

- Meal Prep: Make a double batch and store in the fridge for quick breakfasts.  

- No Protein Powder?: Use Greek yogurt mixed with a bit of sweetener as a topping alternative.  


Enjoy this protein-packed, guilt-free French toast as a delicious and nutritious breakfast! 🍞💪

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