High Protein French Toast: 28.8 g of Protein in Two Slices

Two slices of high protein French toast have about 28.8 g of protein and 368 kcal. The same two slices made the regular way have 10.0 g and 298 kcal. The extra protein costs 70 kcal. Nearly all of it comes from the custard, not the bread. Every weight below is priced from a USDA FoodData Central record, so every line can be checked.

How much protein is in high protein French toast?

The base recipe below gives 28.8 g of protein for two slices, or 14.4 g a slice. The USDA record for French toast made from a recipe lists 7.7 g of protein and 229 kcal per 100 g. One slice weighs 65 g, so two slices are 130 g. The sums are 7.7 g × 1.3 = 10.0 g of protein and 229 kcal × 1.3 = 298 kcal.

Per 100 kcal, my version gives 7.8 g of protein and the regular one gives 3.4 g. That’s more than double, and the bread never changed.

That record is a generic recipe, so treat 10.0 g as a yardstick, not as the figure to log.

What goes into high protein French toast?

Six ingredients, one pan. I chose a weight for each and took protein and energy per 100 g from the record in its row. The math is grams × value per 100 g ÷ 100.

Ingredient (USDA record)	Weight	Protein	Energy
Whole-wheat bread, 2 slices	64.2 g	7.9 g	163.1 kcal
Egg, whole, 1 large	50.3 g	6.2 g	73.9 kcal
Egg white, 2 large	66.0 g	7.2 g	34.3 kcal
Greek yogurt, plain, nonfat	60.0 g	6.2 g	36.6 kcal
Milk, 2%	40.0 g	1.3 g	20.0 kcal
Olive oil, for the pan	4.5 g	0.0 g	39.8 kcal
Total	285.0 g	28.8 g	367.7 kcal

Whisk the egg, whites, yogurt and milk until smooth, soak the bread, then fry the slices in the oil. Everything except the bread comes to 21.0 g of protein and 205 kcal. That’s 73% of the protein in the table, and the bread gives the other 27%.

Egg white is the efficient part. Per 100 kcal, the egg white record gives 21.0 g of protein, against 8.4 g for a whole egg. One egg plus two whites keeps the yolk for taste and still brings 13.4 g of protein from the eggs.

Which swaps raise or lower the protein?

Change one thing at a time and the table shows what it costs, because I worked out every row from the same records.

Change to the base recipe	Protein	Energy
Base recipe	28.8 g	367.7 kcal
Swap the yogurt for 16 g of whey-based protein powder and use 100 g of milk	37.2 g	417.4 kcal
Swap the yogurt for 60 g of lowfat cottage cheese	29.3 g	381.5 kcal
Use two whole eggs and no whites	27.9 g	407.3 kcal
Leave out the yogurt	22.7 g	331.1 kcal
Add 20 g of maple syrup	28.8 g	419.7 kcal
Top with 100 g more Greek yogurt	39.1 g	428.7 kcal

Whey powder moves the number most. It adds 8.3 g of protein for 50 kcal, and it’s also the row that depends most on the product. My record is a generic whey powder with 78.1 g of protein per 100 g. Brands differ. Use the number on your tub. Whisk the powder into the cold milk first, before it meets the eggs.

Extra yogurt on top is the plainer route: 10.3 g of protein for 61 kcal. Cottage cheese is a near tie with yogurt on protein, though you’ll need a blender to make the custard smooth, and it adds 14 kcal. The high protein zucchini slice puts cottage cheese to work in a savory bake. Maple syrup adds energy and no protein, since 20 g is 52 kcal and 0.01 g of protein. Want crunch on top? High protein nuts compares them per 28 g.

Two whole eggs and no whites give 27.9 g of protein for 407 kcal: 1.0 g less and 40 kcal more. I keep the whites.

My weekday pick is the base recipe with 100 g of Greek yogurt on top. It lands at 39.1 g of protein and 429 kcal. No powder, no blender. I’d rather spend my money on food than on a tub. If you train hard, the powder row is a fair tool. Check the label first. For dessert rather than breakfast, a slice of high protein cheesecake is counted the same way.

Does the bread matter for protein?

Less than its weight does. A slice of protein bread weighs 19 g in its record. A slice of whole-wheat weighs 32.1 g. Two slices of one carry far more bread than two of the other.

Bread (USDA record)	One slice	Two slices	Protein	Energy
Whole-wheat bread	32.1 g	64.2 g	7.9 g	163.1 kcal
Wheat bread	29.0 g	58.0 g	6.2 g	158.9 kcal
White bread	27.3 g	54.6 g	5.1 g	147.4 kcal
Protein bread	19.0 g	38.0 g	4.6 g	93.1 kcal

The protein bread record has 12.1 g of protein per 100 g, almost the same as whole-wheat at 12.3 g. A thin slice brings less protein to the pan only because it weighs less, not because the bread is different. It’s a generic record. A branded loaf may differ, so read the label and weigh your two slices.

Whole-wheat gives the most per slice, 3.9 g.

How do I cook it safely and log it?

Cook it until it’s set. The USDA’s safe minimum internal temperature chart lists 160°F (71.1°C) for eggs. A food thermometer pushed into the center of a slice tells you without cutting it open.

For logging, weigh the bread dry and the custard as a batch. Pour the custard into a shallow dish, weigh the dish before and after the soak, and the difference is what the bread took. Custard left in the dish isn’t in your portion. A stock French toast entry assumes a bread and an egg count you didn’t use, so I add up my own pan.

Where does it fit into a day?

About a third. The 2025–2030 Dietary Guidelines for Americans put daily protein at 1.2–1.6 g per kg of body weight. That’s 84–112 g at 70 kg (154 lb), and 28.8 g is 34% of the 84 g low end. How much protein you should eat a day explains that range. If you’d rather start from your own height and weight, the protein calculator works from the same range.

If you have kidney disease or are pregnant, get your protein target from your doctor before leaning on any of this. The sums assume an adult.

Once you settle on a version, save it so the sum is done once: Calsa keeps it as your own recipe, and every ingredient number carries its source.