I know, I know this Peanut Butter Jelly French Toast recipe is either going to be your next breakfast food obsession or it’s going on your “no thank you” list.
What is Peanut Butter Jelly French Toast?
Peanut butter jelly french toast is exactly what it sounds like, smooth peanut butter and grape jelly stuffed between two slices of french toast. Oh, Almost forgot! I’m incapable of making anything that isn’t packed with protein so these delicious peanut butter and jelly sandwiches pack 37 g protein. You’re Welcome.
Why This Recipe Works
It’s easy to make – Start to finish, you’ll have this ready in under 10 minutes
Simple ingredients – This entire recipe is under 10 total ingredients that you’ll likely have in your pantry.
Low calorie fun twist on french toast – This recipe feels like it should be reserved for special occasions only but because it’s so low calorie you can make it everyday.
Calories and Nutrition – Is it Heathy?
First let’s start with how this recipe came to life.
Stephanie (LWEP Facebook Group Mod) sent a message asking if I could make a low calorie version of this instagram reel. After some digging I was able to find the french toast in the video packed 995 calories. That’s a good portion of my day that I’m not willing to part with on one meal. I combined the idea of that reel with a twist on anabolic french toast and this is where we landed! One might call it “Peanut Butter Jelly Anabolic French Toast” (or you could just call it my new favorite thing, because that’s what it is.)
Here’s how I tweaked this recipe to up the protein to ridiculous levels and keep the calories low:
The Bread – Instead of using thick giant slices of bread (traditionally sourdough bread) I’ve opted to use keto bread slices.
The Egg – We’re going to swap whole eggs for egg whites.
The Peanut Butter – We’ll use pbfit (or pb2) instead of peanut butter and sugar free grape preserves instead of grape jelly.
Added Protein – I add in some vanilla protein powder which adds sweetness and packs in extra protein.
Okay, Okay. You don’t care about any of that. You only care about the nutritional information.
I was able to get this to 251 Calories.
The macros for this recipe are: 33 g carbs, 5 g fat and 37 g protein.
Egg Whites – I use Kirkland liquid egg whites that come in a carton. If you have money to burn and like throwing away most of an egg you could use real egg whites but it’s going to be costly!
Vanilla Protein Powder – I’ve only tried this recipe with a vanilla whey / casein protein blend. If you don’t have protein powder on hand or don’t want to add it it’ll come out just fine! Keep in mind you’ll lose out on about 16g of the protein in this recipe without it.
Butter Extract – I like to add this but if you don’t have it in your pantry already you can skip it.
Cinnamon – Cinnamon is essential to get the proper french toast flavor, don’t skip it!
Low Carb Bread – I use low carb / keto bread, if you don’t want to use that you can just use regular white bread or any slice of bread you have in your pantry.
Grape preserves – I’ve also made this with raspberry preserves and strawberry jam and they were delicious! If you only have grape jelly you can use a little less and get the same results. The calories will be 25-35 calories higher.
Peanut Butter Powder – I use pbfit, they sell it in a giant container at Costco. You can use pb2 or whatever powdered peanut butter you come across. If you want to use regular peanut butter use creamy not crunchy peanut butter and only use 1 tbsp.
Almond Milk – The best way to get powdered peanut butter closer to peanut butter texture is with almond milk. If you don’t have it on hand you can use water, low fat milk or whole milk.
Kristen, I’m not a fan of this whole peanut butter jelly sandwich shenanigans you’ve got going on. Can’t I just eat this as french toast?
This is such a great breakfast on it’s own and it’s an easy way to get a ton of protein in. You can top this anabolic french toast with light maple syrup and fresh fruit for a super filling breakfast. You could also cut them long ways into french toast sticks!
If you still aren’t convinced to try any variation of this recipe you can give one of my other breakfast recipes a try like this Easy Baked Pancakes recipe.
STEP BY STEP INSTRUCTIONS
Here’s how to make peanut butter and jelly french toast
Make your peanut butter by mixing PBfit with almond milk until combined. Set aside.
In a shallow bowl add in egg whites, vanilla protein powder, butter extract, vanilla extract and cinnamon. Use a whisk to mix until fully combined. Protein powder should not have clumps.
Heat a large skillet over medium heat
Dip your bread into the egg mixture, make sure to fully coat the bread, flipping it to get both sides. Place in the hot pan, repeat with the second slice. If you have any extra egg batter pour it on top of the toast once in the pan.
Let french toast cook on the pan for 3-4 minutes on each side (total time 6-8 minutes).
Once cooled spread PBfit mixture on one side, Grape preserves on the other and stick together.
Cut the sandwich diagonally and enjoy!
Peanut butter powder can be used in so many thing! This new recipe is one of my favorite ways but it can also be used in protein shakes, as a food topping and mixed into sauces.
Peanut butter powder is roasted peanuts that have been heat pressed into a powder form, during this process the peanuts lose most of their oil leaving you with a powder that is 85% less calorie dense than peanut butter.
PBfit is the original powdered peanut butter company, it has a similar nutritional profile as every other powdered peanut butter brand.
Connect With Us!
This helps us keep our recipes and weight loss resources free.
Tag @lwep.recipes or hashtag #loseweighteatpizza to show us your food!
Peanut Butter Jelly French Toast Recipe ( High Protein)Course: Breakfast, LunchCuisine: AmericanDifficulty: Easy
This protein packed recipe is great for an everyday breakfast, lunch or pre-workout snack!
1/2 cup Liquid egg whites (100g)
3/4th scoop Vanilla protein powder (20g)
1/2 tsp Vanilla extract
1/4th tsp Butter extract
1/4th tsp Cinnamon
2 Slices Low carb bread
1 tbsp Grape preserves (17g)
1 tbsp Peanut butter powder (8g)
1/2 tbsp Almond milk (9g)
- Make your peanut butter by mixing PBfit with almond milk until combined. Set aside.
- In a shallow bowl add in egg whites, vanilla protein powder, butter extract, vanilla extract and cinnamon. Use a whisk to mix until fully combined. Protein powder should not have clumps.
- Heat a large skillet over medium heat
- Dip your bread into the egg mixture, make sure to fully coat the bread, flipping it to get both sides. Place in the hot pan, repeat with the second slice.
- Let french toast cook on the pan for 4-5 minutes on each side (total time 8-10 minutes)
- Once cooled spread PBfit mixture on one side, Grape preserves on the other and stick together.
- Cut the sandwich diagonally and enjoy!