Of which 5.8 g sugars and 2.7 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 33.9 g protein per serving · Calcium (yogurt)
Allergens gluten, egg, milk, tree nuts
Protein French toast
Golden, skillet-toasted bread with a creamy yogurt topping.
Ingredients
- 2 slices whole-wheat bread (60 g / 2 oz)
- 1 egg (50 g / 1¾ oz)
- 50 ml (3½ tbsp) unsweetened almond milk
- ground cinnamon, to taste
- vanilla extract, to taste — optional
- 100 g (3½ oz) low-fat Greek yogurt, for the cream
- 15 g (½ oz) protein powder, for the cream — or sugar to taste
- olive oil, for greasing
Method
- Whisk the egg with the almond milk, cinnamon and vanilla in a deep bowl.
- Dip the bread slices in the mixture on both sides, 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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