Protein French Toast with Greek Yogurt & Cinnamon

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If you love French toast but want a higher-protein, lighter version that won’t leave you feeling sluggish, this Protein French Toast with Greek Yogurt & Cinnamon is one of my favorite breakfast recipes!

Instead of syrup-soaked, sugar-laden bread, we use high-protein ingredients like egg whites, whole wheat bread, and Greek yogurt to create a deliciously fluffy, nutrient-packed meal that’s easy on digestion and keeps you full for hours.

For those on Ozempic, Wegovy, or Zepbound, this French toast is easy on the stomach, high in protein, and won’t spike blood sugar. It’s the perfect way to enjoy a comforting, indulgent breakfast while keeping it balanced and digestion-friendly.

Why You’ll Love This Yummy High Protein French Toast Recipe

• Classic French toast flavor, made healthier – Lightly sweetened, spiced with cinnamon, and packed with protein.
• High in protein, low in sugar – Over 35g of protein per serving keeps hunger in check.
• Soft, fluffy, and easy to digest – No greasy, heavy toppings—just light, wholesome ingredients.
• Quick & easy – Ready in under 15 minutes, perfect for busy mornings.
• Customizable & meal-prep friendly – Add fruit, switch up the spices, or prep ahead for the week.

Why is this a Go-to Recipe for New GLP-1 Users?

This is the perfect breakfast for anyone on GLP-1 medications who wants something satisfying yet gentle on the stomach. With high-protein ingredients and slow-digesting carbs, it gives you steady energy without the dreaded blood sugar spike and crash.

The soft, fluffy texture makes it easy to eat, while the Greek yogurt topping adds creaminess and protein without being too heavy. Plus, since it doesn’t rely on high-acid fruits or heavy cream, you can enjoy every bite without worrying about reflux or digestive discomfort.

And if your appetite is smaller these days? No problem—you can eat less while still getting plenty of protein to fuel your morning. The whole wheat bread and cinnamon add just enough fiber to support digestion without causing bloating, making this a delicious, comforting breakfast that feels indulgent but works for your body, not against it.

High Protein French Toast Recipe

Ingredients

• 2 slices whole wheat or high-protein bread
• 2 large egg whites (or 1 whole egg + 1 egg white)
• ¼ cup unsweetened almond milk (or any milk)
• ½ tsp cinnamon
• ½ tsp vanilla extract
• ½ tbsp butter (or olive oil, for cooking)
• ½ cup plain Greek yogurt
• 1 tsp honey or maple syrup (optional, for sweetness)

Instructions

Step 1: Make the Egg Mixture

1. In a shallow bowl, whisk together egg whites, almond milk, cinnamon, and vanilla extract.

Step 2: Cook the French Toast

1. Heat butter in a nonstick pan over medium heat.
2. Dip each slice of bread into the egg mixture, coating both sides.
3. Place in the pan and cook for 2-3 minutes per side, until golden brown.

Step 3: Assemble & Serve

1. Plate the French toast and top with Greek yogurt.
2. Drizzle with honey or maple syrup, if using.
3. Sprinkle with extra cinnamon and serve warm.

Nutrition (Per Serving)

• Calories: ~380
• Protein: ~35g
• Carbs: ~32g
• Fat: ~10g

Chef’s Tips

• For extra protein – Add a scoop of vanilla protein powder to the egg mixture.
• Want more fiber? – Use high-fiber or sprouted grain bread.
• Make it dairy-free – Use coconut yogurt instead of Greek yogurt.
• For a crunchier texture – Toast the bread before dipping in the egg mixture.
• Meal prep tip: Make extra and store in the fridge for up to 3 days. Reheat in a toaster or pan.

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