This is bakery-window french toast, stuffed with a blueberry-cream-cheese protein filling and dipped in a cinnamon custard before it hits the pan. Two slices come to 40g of protein for 395 calories.

Pressing pockets into the bread and sealing the edges keeps the filling inside instead of in the pan.

Ingredients

  • For the filling & toast
  • Bread — 2 slices (whole wheat or low-calorie) [P 8 C 30 F 2]
  • Protein powder — 1 scoop, ~30 g (any) [P 24 C 3 F 1]
  • Light cream cheese — 1 tbsp [P 1 C 1 F 3]
  • Fat-free plain Greek yogurt — 1 tbsp [P 1 C 1 F 0]
  • Frozen blueberries — 2 tbsp [P 0 C 3 F 0]
  • Honey — ½ tsp
  • Vanilla extract — ¼ tsp
  • Olive oil — ½ tsp (or spray)
  • For the egg mix
  • Egg whites — ¼ cup [P 6 C 0 F 0]
  • Milk — 2 tbsp (1% skim) [P 1 C 1 F 0]
  • Cinnamon — ¼ tsp
  • Honey — ½ tsp

Method

  1. Make the filling. Mix the cream cheese, yogurt, vanilla, blueberries, ½ tsp honey and protein powder until thick; chill a couple of minutes.
  2. Make the custard. Mix the egg whites, milk, cinnamon and ½ tsp honey.
  3. Stuff. Press a deep pocket into each slice, fill both, spread any extra around the edges, then press the slices together like a sandwich.
  4. Dip and cook. Quickly dunk on all sides in the custard, then cook in the oil ~3 minutes a side until crispy.

What to eat it with

  • Greek yogurt, blueberries and cinnamon — on top.
  • A drizzle of sugar-free syrup.
  • A coffee — it’s rich enough to stand alone.

Variations

  • Different fruit: strawberries or raspberries in the filling.
  • Nutty: a little peanut butter in the filling (adds fat).
  • Dairy-free: plant cream cheese, plant yogurt and plant milk.

Honest notes

  • Fibre: about 5g, from the whole-wheat bread and berries.
  • Don’t over-soak: a quick dunk keeps the bread from going soggy and falling apart.
  • Macros: reconcile with the 395 cal / 40g protein listed; no correction needed.