Jam Donut French Toast (High Protein & Lighter Than the Classic)

If you love the flavour of a classic jam donut but want something that fits your goals, this Jam Donut French Toast is the perfect solution. It delivers everything you want from a café-style sweet breakfast; warm cinnamon, gooey jam and fluffy bread with a high-protein, balanced macro profile that actually keeps you full.

This recipe is ideal for weekend breakfasts, post-training fuel or when you’re craving something indulgent without blowing out your calories.

Ingredients (1 serve)

• 2 slices white sandwich bread

• 1 large egg

• 20 ml skim milk

• 15 g vanilla whey protein powder

• 20 g strawberry jam

• 5 g cinnamon sugar

• 20 ml sugar-free maple syrup

• 60 g strawberries

Method

1. Whisk the egg, skim milk and protein powder until smooth.

2. Spread jam onto one slice of bread and sandwich with the second slice.

3. Cut into quarters and dip each piece into the egg mixture.

4. Cook in a non-stick pan over medium heat, turning until golden on all sides.

5. Lightly toss in cinnamon sugar and serve with strawberries and maple syrup.

Macros (Approx.)

• Calories: 379

• Protein: 25 g

• Carbohydrates: 53 g

• Fat: 6 g

Why This Recipe Works

Adding protein to the egg mixture transforms classic French toast into a balanced breakfast that supports satiety and stable energy levels. Pairing carbohydrates with protein helps reduce blood sugar spikes and keeps cravings in check later in the day.

FAQs

Can I meal prep this?
It’s best eaten fresh, but you can prep the jam sandwich ahead of time.

Can I use different jam flavours?
Yes raspberry or apricot both work well but you may not get the traditional jam donut flavours.