Protein French Toast

• 100 g raw (2 large eggs) Eggs
• 80 g Nonfat milk (⅓ cup)
• 20 g Vanilla or unflavored whey protein powder (0.7 oz (about ⅔ scoop))
• 4 g Vanilla extract (1 tsp)
• 1 g Ground cinnamon (⅓ tsp)
• 80 g (2 thick slices) Whole-wheat bread
• 3 g Vegetable oil (⅔ tsp)
• 15 g Maple syrup (¾ tbsp)

You'll need: Shallow dish, Whisk or fork, Non-stick frying pan, Spatula, Paper towel.

Method

1. Whisk the custard and soak

   In the shallow dish, whisk the eggs, milk, whey, vanilla and cinnamon until no lumps of powder are left. Lay the bread in and soak it for about 20 seconds a side, until it's soaked through but not falling apart.

   Whisk the whey in a little at a time. Dumped in all at once, it clumps.

2. Fry until golden

   Heat the pan over medium-low heat and wipe it with the oil on a folded paper towel. Cook the slices for 3–4 minutes, then pour any custard left in the dish over them, flip and cook for 3–4 minutes more. They're done when both sides are deep golden and the middle feels springy, with no wet egg when you press it.

   Low and slow cooks the custard all the way through. High heat leaves it soggy inside.

3. Serve with syrup

   Cut the slices in half, stack them on a plate and pour over the maple syrup.

   Warm the syrup for 10 seconds in the microwave. It soaks in instead of sitting on top.

Swaps

• Whole-wheat bread → Brioche or challah, same weightSofter and richer, with about 60 kcal more.
• Maple syrup → Fresh berries, 80 gFewer calories and a fresh, tart contrast.