Protein French Toast Bites

I’m going to be honest, I’m either a genius or out of my mind but this High protein french toast recipe is such a filling delicious breakfast. Why out of my mind you ask? Well who needs slices of bread to make french toast? I’m using low calorie hot dog buns because if I don’t march to the beat of my own drum that means I’m marching to someone else’s, what fun is that?

High protein french toast is a delicious way to start your day with an extra boost of protein and the best part is you’ll have breakfast ready in under 10 minutes. The main ingredient is egg whites, which provide a significant amount of protein per serving. The other main ingredient here is keto hot dog buns. They pack 9 grams of protein per bun and when you cut them up they make the cutest high protein breakfast! If you don’t feel like getting aboard my crazy train you can use any sliced bread you have on hand, try to shoot for a lower calorie bread!

I won’t take full credit for this recipe as this is my spin on greg doucette’s anabolic french toast recipe. Jesse and I used to eat it daily but I always found that I had too much egg mixture, my pan was never big enough and it wasn’t as easy to store in meal prep containers for the week. I had extra hot dog buns laying around from a BBQ we recently had and they were going to go bad, I didn’t want to throw them out so I had to figure out something to do with them! This is how my mini high protein french toast bites were born! I also add in butter extract to the french toast batter to give it a more traditional taste!

Looking for other protein-packed meals?

Check out some of my other high-protein breakfast recipes!

Hot Chocolate Protein Pancakes Recipe , The Best Breakfast Bagel Bombs – Bacon, Egg & Cheese , Strawberries and Cream Protein Pancakes , Easy High Protein Baked Omelet

HOW MANY CALORIES ARE IN FRENCH TOAST?

Homemade french toast will generally pack 200 calories per slice. 4-5 slices and you are looking at 600-800 calories BEFORE you add that pure maple syrup. 1 serving of french toast from IHOP packs 740 calories before syrup. A serving of french toast sticks is 380 calories.

None of the above have enough protein to keep you satisfied for hours either. Ready to get your protein intake up?

260 calories, 40 g of protein, 33 g of carbs, 4 g of fat.

I don’t know about you but with those macros I can finally stop trying to convince myself overnight oats actually taste good.

IS THIS REALLY THE BEST BREAD FOR FRENCH TOAST?

Hear me out, Hot dog buns are basically like mini bread loafs right? Slice them up long ways into 5-6 slices and you’ll have a mini slice of bread with a crust. If you were to slice up a regular bread slice into four’s you’d only have a partial crust. No one will convince me is this not the best type of bread for these french toast slices.

If you don’t care about the calories you could use thick slices of brioche and make traditional french toast but then you wouldn’t be getting this recipe from a weight loss / low calorie blog would you?

The selection of your hot dog bun is going to be super important for the extra protein and the amount of calories in the french toast. I use Arnold Keto Hot Dog Buns. They have them at Walmart and they are 80 calories per bun. Basically you are going to look for any hot dog bun labeled “keto” or “low carb”. These are made with high-protein bread, the hot dog buns I use have 9 g of protein per bun.

INGREDIENTS YOU’LL BEED TO MAKE THE BEST PROTEIN FRENCH TOAST

Low Carb Hot Dog Buns – I use the Arnold Keto buns. I find them at walmart but use any low calorie / low carb bun you can find!

Egg Whites – Jesse and I use egg whites in so many recipes that we buy the cartons from Costco.

Vanilla Extract – I use imitation 90% of the time and don’t waste my money on the real stuff.

Butter Extract – If you don’t have this on hand you can make it without it, I like the extra flavor it adds into the toast

Cinnamon

Optional: you can add in a dash of monk fruit sweetener but I don’t think it’s needed)

Optional: sugar free syrup for dipping!

HOW TO MAKE PROTEIN FRENCH TOAST BITES

Check out the recipe card below for a full list of all ingredients with exact gram measurements and easy to follow detailed instructions.

1. The first thing you’ll need to do is preheat a non-stick pan over medium heat.
2. Cut 2 hot dog buns into 5-6 slices each. Do not separate the top and bottom of the bun. The “slice” in the middle of the bun will seal itself while it cooks!
3. In a large bowl add in egg whites, vanilla extract, butter extract, cinnamon and any optional sweetener. Whisk together until combined.
4. Dip bread into the mixture, make sure to let the bread soak but do not let it get mushy, about 1 second on each side will do.
5. Place the soaked bread into your pan and cook for 5-6 minutes on each side or until golden brown.
6. Remove from pan, add your favorite toppings and enjoy!

CAN I MEAL PREP FRENCH TOAST?

Yes! You can make these in advance for the week, store them in an airtight container. Reheat in the microwave, toaster oven or air fryer for 30-60 seconds. Just remember to bring your sugar free syrup with you! Bonus point’s if you also meal prep my HIGH PROTEIN MAC AND CHEESE! With this for breakfast and the mac and cheese for lunch you’ll be at 82 g of protein for the day and only 692 calories eating meals that are filling and don’t feel like “diet food”.

*WARNING* – This meal plan comes with snarky comments from co-workers like: “I though you were on a diet?” “How are you going to lose weight eating that?” “You should try my poop yourself tea instead.”

WHAT SYRUP SHOULD I USE?

I use target’s sugar free maple syrup. It’s 15 calories for 30ml and 30ml is enough to drown most foods. You can use any store brand or name brand sugar free maple syrup. They’ll all be between 15-25 calories a serving. Alternatively you can use walden farms zero calorie maple syrup. ONLY BUY THE PLAIN NORMAL MAPLE SYRUP. I’m not a fan of any of their other products but the maple syrup is okay! Personally I’d rather just use the 15 calories of store brand syrup.

If you can’t do sugar free you can use regular syrup, just make sure to weigh it out as the calories will sneak up on you if you don’t!

Alternatively if syrup isn’t your thing you can enjoy these without it, I would just make sure to use a sweetener in the batter because a lot of the sweetness in this comes from dipping it in syrup.

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