Baked French Toast | High-Protein Breakfast
This high-protein baked French toast is a delicious and satisfying breakfast made with low-carb bread, eggs, and creamy cottage cheese. Baked until golden and topped with fresh berries and Greek yogurt, it’s a wholesome way to start your day while supporting balanced blood sugar levels.
- Suitable for diets:
- High-Fiber
- High-Protein
Servings:
Why Diabetes Friendly?
- High-Fibre Bread: Using low-carb, high-fibre bread instead of traditional white bread may help slow carbohydrate digestion and support steadier blood sugar levels. Fibre content varies by brand.
- Protein-Rich Custard: Eggs, egg whites, and cottage cheese provide protein, which can make breakfast more satisfying and help balance the carbohydrate-containing bread.
- Lower-Carb Bread Choice: Low-carb bread may reduce the carbohydrate content compared with conventional French toast. Check the nutrition label for total carbohydrates and fibre, since products vary considerably.
- No Added Sugar: The French toast custard contains no added sugar. Vanilla and cinnamon provide flavour without needing sugar in the egg mixture. Maple syrup, if added, increases the sugar and carbohydrate content.
- Balanced Berry Topping: The optional fresh mixed berries provide fibre, vitamins, and natural sweetness. Pairing them with plain Greek yogurt adds protein without the added sugar often found in sweetened yogurts.
- Controlled Serving Size: The recipe makes four servings of two slices each, making portion planning easier. Bread, berries, and syrup should all be considered when estimating carbohydrates per serving.
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Equipment
- 1 Blender (or food processor)
- 1 Baking sheet (large)
- 1 Shallow dish
Ingredients
- bread (low-carb, high-fibre ) 8 slices
- eggs 2 large
- cottage cheese (1% ) ½ cup
- liquid egg whites ¼ cup
- vanilla extract 1 tsp
- ground cinnamon ½ tsp
- salt 1 pinch
Optional Toppings
- mixed berries (1/4 cup, per individual serving ) 1 cup
- Greek yogurt (2 tablespoons, per individual serving ) ½ cup
- Maple syrup or sugar-free syrup (1 tsp per serving ) 1 tbsp
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Cooking Tips
Bread Selection: Choose a low-carb, high-fibre bread such as Carbonaut, Oroweat Keto, or Sola. These options are available in Canada and can help increase the fibre content while keeping carbohydrates lower than traditional bread.
Blend Until Smooth: Thoroughly blend the cottage cheese, eggs, and egg whites to create a creamy custard without lumps. This helps the mixture coat the bread evenly.
- Avoid Soggy Bread: Dip each slice for only 2–3 seconds per side. Low-carb, high-fibre breads can vary in texture and absorbency, so avoid over-saturating them.
- Add Protein Toppings: Serve with plain, unsweetened Greek yogurt instead of sweetened yogurt or whipped cream. This adds protein and creaminess without unnecessary added sugar.
- Control Sweet Toppings: Use fresh berries and cinnamon for natural sweetness. If adding maple syrup, measure a small amount rather than pouring freely, or choose a suitable sugar-free alternative.
- Store Leftovers Properly: Refrigerate cooled French toast in an airtight container within two hours of cooking and use within 3–4 days. Reheat thoroughly in the oven or toaster oven to help restore its texture. Store toppings separately.
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Instructions
- Preheat the oven to 375°F (190°C). Line a large baking sheet with parchment paper.
- Add the eggs, cottage cheese, egg whites, vanilla extract, cinnamon, and salt to a blender. Blend until completely smooth and creamy, with no visible cottage cheese curds.2 large eggs, ½ cup cottage cheese, ¼ cup liquid egg whites, 1 tsp vanilla extract, ½ tsp ground cinnamon, 1 pinch salt
- Pour the custard into a shallow dish. Briefly dip each slice of bread into the mixture, coating both sides for approximately 2–3 seconds per side. Allow excess custard to drip off to prevent the bread from becoming overly saturated.8 slices bread
- Arrange the coated bread slices in a single layer on the prepared baking sheet, leaving space between each slice. Use two baking sheets if needed. Bake for approximately 12–18 minutes, carefully flipping halfway through, until lightly golden brown and the custard is fully set. Cooking time may vary depending on the thickness of the bread.
- Divide the French toast between four plates, serving two slices per person. Top with fresh berries, Greek yogurt, and maple syrup.1 cup mixed berries, ½ cup Greek yogurt, 1 tbsp Maple syrup or sugar-free syrup
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FAQ
What are some low-carb bread options available in Canada?Carbonaut Original or Seeded Bread, Oroweat Keto Bread, and Sola Bread are some low-carb options available in Canada. Look for breads that are high in fibre and protein to support blood sugar management.
- Is this French toast suitable for people with diabetes?
It can fit into a diabetes-conscious eating plan because it uses high-fibre, low-carb bread and protein-rich ingredients such as eggs and cottage cheese. However, the total carbohydrate content depends on the bread, toppings, and portion size. - Can I replace the cottage cheese with Greek yogurt?
Yes, plain Greek yogurt may work as a substitute, although it can change the custard's thickness, flavour, and protein content. Choose an unsweetened variety and blend thoroughly. - How can I make this French toast higher in protein?
Serve it with plain Greek yogurt, add slightly more egg whites to the custard, or choose a higher-protein, high-fibre bread. - Can I make this recipe lower in sodium?
Choose lower-sodium cottage cheese and bread when available, and omit the pinch of added salt. Check nutrition labels because packaged bread and cottage cheese can contain significant sodium. - Can I prepare this French toast ahead of time?
Yes, refrigerate cooled French toast in an airtight container for up to 3–4 days. Reheat thoroughly in the oven or toaster oven, and add fresh toppings just before serving.
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Nutrition
Per serving
Calories: 241.2kcal
Carbohydrates: 24.7g
Fiber: 9.2g
Sugar: 10g
Fat: 10.8g
Saturated Fat: 2.3g
Trans Fat: 0.01g
Protein: 20.3g
Nutrition Facts
Baked French Toast | High-Protein Breakfast
Serving Size
2 slices
Amount per Serving
Calories
241.2
% Daily Value*
Fat
10.8
g
17
%
Saturated Fat
2.3
g
14
%
Trans Fat
0.01
g
Cholesterol
118.7
mg
40
%
Sodium
465.5
mg
20
%
Potassium
131.8
mg
4
%
Carbohydrates
24.7
g
8
%
Fiber
9.2
g
38
%
Sugar
10
g
11
%
Protein
20.3
g
41
%
Vitamin C
1
mg
1
%
Vitamin D
7.9
µg
53
%
Calcium
74.7
mg
7
%
Iron
0.8
mg
4
%
Magnesium
11.1
mg
3
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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