High-Protein French Toast: 5 Versions with 30–40 g Protein
French toast – arme Ritter in German – is usually bread fried in egg and butter. Add quark to the egg mix and skyr on top, and two slices bring 30–40 g protein.
Base (1 plate): Whisk 2 eggs, 50 g quark, a splash of milk, cinnamon and vanilla. Soak 2 slices of wholegrain or protein bread, fry in a lightly oiled pan 2–3 minutes per side. Top with 100 g skyr and fruit.
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The High-Protein Breakfast Blueprint: 30 Breakfasts That Hit 30g
30 high-protein breakfast recipes with 30g+ protein, including quick, meal-prep and on-the-go options. PDF with shopping lists and a 4-week plan. · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Classic with berries and skyr
The base with mixed berries. Roughly 32 g protein.
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2. Baked French toast for meal prep
6 slices in a dish with 5 eggs and 250 g quark, baked 30 minutes. Roughly 35 g protein per portion.
3. Banana peanut
Sliced banana and a tablespoon of peanut butter on top. Roughly 36 g protein.
4. Savoury with ham and cheese
No cinnamon; layer lean ham and a slice of cheese between two soaked slices. Roughly 40 g protein.
5. Apple cinnamon
Pan-fried apple slices and cinnamon. Roughly 30 g protein.
More protein breakfasts
See pancakes without protein powder, protein shakshuka and all high-protein recipes.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ See all high-protein recipes (250+ dishes)
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