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! 🍞💪