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.
Servings: 4
Calories: 241.2kcal
Ingredients
- 8 slices bread low-carb, high-fibre
- 2 large eggs
- ½ cup cottage cheese 1%
- ¼ cup liquid egg whites
- 1 tsp vanilla extract
- ½ tsp ground cinnamon
- 1 pinch salt
Optional Toppings
- 1 cup mixed berries 1/4 cup, per individual serving
- ½ cup Greek yogurt 2 tablespoons, per individual serving
- 1 tbsp Maple syrup or sugar-free syrup 1 tsp per serving
Equipment
- 1 Blender or food processor
- 1 Baking sheet large
- 1 Shallow dish
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
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.
Nutrition
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.