Protein French Toast Muffins

My gym buddy Sarah practically lived on protein shakes until I showed up at her place with a container of these muffins one morning. She texted me five minutes later asking for the recipe, and now she makes a batch every Sunday. The smell of cinnamon and vanilla baking makes the whole kitchen feel like Sunday morning at my grandmother's house, but with enough protein to fuel a workout.

Last month I brought these to a brunch potluck and watched three different people ask for the recipe within an hour. My brother-in-law, who claims to hate anything healthy, ate three and then sheepishly asked if I had leftovers he could take to work. Something about having breakfast ready to grab and go makes Monday mornings feel 80% less terrible.

Ingredients

• 8 slices whole grain bread: Cut into 1-inch cubes, slightly stale bread actually works better here because it soaks up the egg mixture without falling apart
• 6 large eggs: Room temperature eggs whisk up smoother and incorporate more evenly into the mixture
• 1 cup milk: Dairy milk adds richness but unsweetened almond milk keeps them lighter while still providing enough moisture
• 1/2 cup vanilla protein powder: I learned the hard way that unflavored powder makes these taste strangely eggy, so stick with vanilla
• 2 tbsp maple syrup or honey: This is just enough sweetness to feel like a treat without sending your blood sugar on a rollercoaster
• 1 tsp ground cinnamon: Freshly ground cinnamon makes a noticeable difference in aroma and flavor depth
• 1 tsp vanilla extract: Pure vanilla extract is worth the extra cost here since the flavor really shines through
• 1/4 tsp salt: Just enough to balance the sweetness and enhance all the other flavors

Instructions

Get your oven ready:

Preheat to 350°F and line a 12-cup muffin tin with liners or give each cup a quick swipe of oil.

Whisk up the magic:

In a large bowl, beat together the eggs, milk, protein powder, maple syrup, cinnamon, vanilla, and salt until completely smooth.

Let the bread soak:

Add the bread cubes and fold gently until every piece is coated, then let it sit for 5 minutes to really drink in that mixture.

Fill your muffin cups:

Divide the soaked bread evenly among the cups, pressing down lightly to compact everything.

Add your toppings:

Sprinkle pecans, chocolate chips, or fresh berries over each muffin however you like.

Bake until golden:

Bake for 20 to 25 minutes until puffed and golden brown with set centers.

Cool slightly:

Let them rest in the tin for a few minutes before removing to cool completely.

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These became my go-to breakfast when I started training for a half marathon and needed something substantial but portable. Now they are just part of my routine, wrapped in foil and eaten in the car on the way to work. Sometimes food becomes part of your life before you even realize it happened.

Make Them Your Own

I have found that adding a pinch of nutmeg along with the cinnamon makes these taste even more like traditional French toast. Orange zest is another secret weapon that brightens everything up, especially if you are serving these to people who claim they do not like breakfast food.

Storage and Meal Prep

These muffins keep beautifully in the fridge for up to 4 days, which makes them perfect for Sunday meal prep. I wrap them individually in foil and reheat at 300°F for about 10 minutes when I want that fresh-baked taste back.

Serving Ideas

A drizzle of maple syrup over the top takes these over the top, but a dollop of Greek yogurt adds even more protein and creates this incredible creamy contrast to the fluffy muffin. Sometimes I crumble one over a bowl of yogurt with fresh berries for a breakfast parfait situation.

• Try swapping the bread for croissant cubes when you want something extra decadent
• Extra protein powder in the topping mixture creates a crispy, protein-rich crust
• Frozen berries work just as well as fresh and do not make the muffins soggy

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There is something deeply satisfying about eating something that tastes like a treat but still fuels your body properly. These muffins have become my answer to almost every breakfast dilemma.

Recipe Questions & Answers

→ Can I make these dairy-free?

Yes! Simply substitute almond milk for regular milk and use a plant-based protein powder. The muffins will still turn out fluffy and flavorful.

→ How long do these muffins stay fresh?

The muffins can be stored in an airtight container in the refrigerator for up to 4 days. They reheat well in the microwave for about 15-20 seconds.

→ What kind of bread works best?

Whole grain bread works best as it holds up well to the egg mixture and adds nutritional value. You can also use brioche or challah for a richer texture.

→ Can I freeze these muffins?

Absolutely! Let them cool completely, then freeze in an airtight container for up to 3 months. Reheat from frozen in the microwave.

→ How do I prevent them from sticking to the muffin tin?

Either use paper liners or grease each cup thoroughly. The bread mixture can be sticky, so proper preparation prevents sticking.