Of which 8.9 g sugars and 3.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 46.3 g protein per serving · Calcium (yogurt)
Allergens gluten, egg, milk, tree nuts
Matcha French toast with raspberries
Bright green, and a break from the usual breakfast.
Ingredients
- 3 slices whole-wheat bread (90 g / 3¼ oz)
- 1 egg (50 g / 1¾ oz)
- 50 ml (3½ tbsp) unsweetened almond milk
- 5 g matcha powder
- ground cinnamon, to taste
- sugar, to taste — optional; no added sugar: sweetener to taste
- 100 g (3½ oz) low-fat Greek yogurt, for the cream
- 25 g (1 oz) protein powder, for the cream — or sugar to taste
- matcha powder, for dusting
- 30 g (1 oz) raspberries (or other fruit of your choice)
- olive oil, for greasing
Method
- Whisk the egg with the almond milk, matcha, cinnamon and sugar until the matcha has completely dissolved.
- Dip the bread slices in the mixture, letting them soak it up well.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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