Protein French Toast with Berries and Greek Yogurt
Thick wholemeal French toast soaked in egg and egg whites, fried until golden, then piled with Greek yogurt, strawberries, blueberries and toasted almonds. 34g of protein a plate, ready in 25 minutes.
Breakfast
25
Serves 2
Ingredients
- 2 thick slices wholemeal bread (whole wheat), about 2.5cm/1in thick and 70g/2½oz each
- 2 medium eggs (US large)
- 100ml/scant ½ cup liquid egg whites (or the whites of 3 medium eggs)
- 50ml/3½ tbsp semi-skimmed milk (2% milk)
- Half a tsp ground cinnamon and half a tsp vanilla extract
- 1 tsp (5ml) rapeseed (canola) oil, for the pan
- 200g/7oz/¾ cup 0% fat Greek yogurt
- 150g/5oz strawberries, hulled and quartered
- 80g/3oz/½ cup blueberries
- 15g/½oz/2 tbsp flaked almonds (sliced almonds)
- 2 tsp (14g) runny honey
Method
- Whisk the eggs, egg whites, milk, cinnamon and vanilla in a shallow dish wide enough to hold both slices.
- Lay the bread in the egg mixture and leave for 2 minutes, then turn and leave for another 2 minutes, until it has soaked up most of the mixture. Meanwhile, toast the almonds in a large dry non-stick frying pan over a medium heat for 2 to 3 minutes, shaking the pan, until golden. Tip onto a plate.
- Add the oil to the pan and turn the heat down to medium-low. Lift the bread in, letting any excess drip off, and spoon any egg left in the dish over the top.
- Cook for 4 to 5 minutes on each side, until deep golden and the centre feels firm and springs back when pressed, with no liquid egg when you cut into it. Thick slices need a gentle heat so the middle cooks before the outside burns.
- Put each slice on a plate, spread with the yogurt, then pile on the strawberries and blueberries. Scatter over the almonds and drizzle with the honey. Serve straight away.
Why it works
A plate has about 34g of protein and 8g of fibre for 473 calories, with no protein powder. The protein comes from the eggs, the extra egg whites, the wholemeal bread and the Greek yogurt on top.
How it differs from diner French toast. Classic French toast is made with white bread soaked in whole eggs and milk or cream, fried in butter and finished with syrup. Here, egg whites add protein with almost no fat, wholemeal bread adds fibre, and the sweetness comes mostly from the fruit, with just 1 tsp of honey each.
Berries and nuts. Strawberries and blueberries bring colour, vitamin C and fibre, and toasted almonds add crunch and some healthy fats. Frozen berries, thawed, work well out of season.
Why thick bread and a gentle heat. A thick slice holds the egg mixture without falling apart. The low heat lets the centre set fully before the outside burns, so there is no runny egg in the middle.
Not tagged for blood sugar, because the bread, fruit and honey bring about 47g of carbohydrate. Contains egg, milk, wheat and nuts. For another high-protein breakfast, try the banana oat protein pancakes or the baked oats with apple and cinnamon.
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15
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