This turns two slices of bread into a chocolate dessert that happens to carry 47g of protein. A chocolate-protein custard soaks into the bread, blueberries get pressed into one side, and a quick yogurt-maple sauce finishes it. All for 382 calories.

The rule: soak up every drop of the custard — that liquid is where most of the protein is.

Ingredients

  • For the french toast
  • Bread — 2 slices (whole wheat or low-calorie) [P 8 C 30 F 2]
  • Protein powder — 1 scoop, ~30 g (chocolate) [P 25 C 3 F 1]
  • Egg whites — ¼ cup [P 6 C 0 F 0]
  • Milk — ¼ cup (1% skim) [P 2 C 3 F 0]
  • Unsweetened cocoa powder — 1 tbsp [P 1 C 3 F 1]
  • Frozen blueberries — ¼ cup [P 0 C 5 F 0]
  • Sugar-free maple syrup — 1 tbsp
  • Baking powder — ½ tsp
  • For the sauce
  • Fat-free plain Greek yogurt — 1 tbsp [P 1 C 1 F 0]
  • Sugar-free maple syrup — 1 tbsp

Method

  1. Mix the custard. Shake or blend the egg whites, milk, cocoa, maple syrup, protein powder and baking powder until smooth, then pour into a wide dish.
  2. Soak. Flip the bread in the custard until it soaks up all the liquid. Press blueberries into one side of each slice.
  3. Cook. Heat the oil, lay the slices blueberry-side down, cook ~2 minutes, flip and cook 2 more until crispy.
  4. Sauce. Mix the yogurt, maple and a little water; pour over.

What to eat it with

  • The yogurt-maple sauce — built in.
  • Extra berries — fresh on top.
  • A few chocolate chips — if you have the calories.

Variations

  • Different berry: raspberries or strawberries.
  • Nutty: a thin spread of peanut butter between imaginary “stuffing” (adds fat).
  • Dairy-free: plant milk and plant yogurt.

Honest notes

  • Fibre: about 6g, from the whole-wheat bread, cocoa and berries.
  • Bread choice: a low-calorie loaf keeps it under 400; a dense bread pushes carbs up.
  • Macros: reconcile with the 382 cal / 47g protein listed; no correction needed.