High-Protein Gluten-Free & Dairy-Free French Toast: The Ultimate Allergen-Friendly Breakfast for Meal Prep

Welcome to your new favorite breakfast! This recipe offers a truly game-changing approach to French toast, transforming a classic sweet treat into a robust, protein-packed meal. Designed for convenience and dietary needs, this gluten-free and dairy-free French toast is perfect for making a large batch, allowing you to easily meal prep for busy weeks or freeze portions for later. With just six core ingredients for the batter, plus your bread of choice, you’ll create a filling breakfast that boasts an impressive 62.5 grams of protein in the batter alone. Each additional slice of bread contributes roughly 3 more grams of protein, turning a typically carb-heavy meal into a genuinely satisfying and energizing start to your day. Plus, we’re sharing an invaluable tip to achieve a perfectly silky-smooth batter, ensuring no more undesirable globs of egg white cling to your bread. This recipe is meticulously crafted to be free of gluten, wheat, dairy, peanuts, tree nuts, fish, shellfish, and sesame, making it an excellent choice for individuals managing 7 out of the top 9 common allergens.

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Why This Protein-Packed French Toast is a Must-Try Breakfast

This protein French toast isn’t just a delicious way to start your day; it’s a revolutionary take on a beloved breakfast classic. We’ve elevated traditional French toast, which often leans more towards a dessert than a substantial meal, by infusing it with protein powder. This strategic addition makes it incredibly more filling and provides the sustained energy you need to power through your morning. If you’re navigating dairy sensitivities or allergies, finding high-protein options can be a challenge, especially with many modern recipes incorporating dairy-based ingredients like cottage cheese or whey protein. But fear not! This recipe proves that you can still enjoy a protein-rich meal with smart, allergen-friendly substitutions.

Generous Batch Size for Ultimate Convenience: This recipe is designed to yield a substantial quantity, making it ideal for large families or efficient meal prepping. In my household, where some family members are gluten-free and others are not, I first prepare an entire loaf of gluten-free bread, followed by a loaf of regular bread. This process results in approximately 35 pieces of delicious French toast! It’s ample enough to feed a crowd for brunch or provide a week’s worth of quick, nutritious breakfasts for a smaller family.
Rich & Aromatic Flavor Profile: We’ve carefully selected a blend of warm spices—cinnamon, vanilla, and nutmeg—to infuse this French toast with an irresistibly comforting aroma and taste. These flavors complement the protein powder beautifully, ensuring every bite is a delightful experience.
Customizable to Your Dietary Needs: Flexibility is key. You have the freedom to choose your preferred dairy-free milk and protein powder. Whether you opt for almond, oat, or another plant-based milk, and a different brand of protein powder, the core recipe remains adaptable to your specific dietary requirements and taste preferences.
Exceptional Protein Content: When prepared with my recommended brands, the batter mixture alone contributes an impressive 62.5 grams of protein. Furthermore, each slice of bread adds an additional 3 grams of protein, making this a truly high-protein breakfast that keeps you full and energized for longer.

How This French Toast Achieves its Dairy-Free Status

Crafting this French toast without dairy is straightforward, requiring two simple but effective substitutions: milk and protein powder. These swaps ensure the recipe is completely dairy-free without compromising on texture or flavor.

Dairy-Free Milk Substitution: For the milk component, I highly recommend using Silk Original Soy Milk. While I typically gravitate towards rice milk, I’ve found soy milk to be an excellent choice here due to its thicker consistency. This richness contributes to a more luxurious batter, and its subtle aftertaste, which I sometimes notice in other applications, is completely masked by the other flavors in this recipe. Beyond its texture, soy milk also offers a significant protein boost compared to many other non-dairy milks. However, your personal preferences and dietary needs are paramount; feel free to use any unsweetened dairy-free milk that works best for you, such as almond milk, oat milk, or cashew milk.
Dairy-Free Protein Powder Selection: Our preferred protein powder is the Orgain Organic Vegan Protein Powder in Vanilla Bean. I particularly appreciate that it’s a blend of various plant proteins rather than a single source, which often results in a more complete amino acid profile. Its widespread availability—both at my local Walmart and on Amazon—also makes it incredibly convenient to purchase. As with the milk, the choice of protein powder is ultimately yours. Select a brand and flavor that aligns with your dietary preferences and nutritional goals.

It’s important to note that none of these ingredient recommendations are sponsored; they are based purely on personal experience and preference for achieving the best results.

Ensuring Your French Toast is Completely Gluten-Free

The key to making this French toast gluten-free lies simply in the bread choice. By swapping traditional wheat bread for a high-quality gluten-free alternative, you can enjoy this delicious breakfast without any gluten concerns. As previously mentioned, our family has a mix of dietary needs, with some members requiring gluten-free options. To prevent cross-contamination, I always cook the gluten-free bread first, using dedicated utensils and a clean cooking surface, before preparing any regular bread. The beauty of this batter is its versatility; it works wonderfully with any type of bread, whether gluten-free or not.

Aside from the bread, most of the other ingredients in this recipe are naturally gluten-free. However, it is absolutely crucial to read the labels of every single ingredient you use. Gluten can sometimes appear in unexpected places, hidden in flavorings, thickeners, or processing aids. Always double-check your cinnamon, nutmeg, vanilla extract, and especially your protein powder to ensure they are certified gluten-free if you have a severe sensitivity or allergy. Different brands can have varying ingredients and manufacturing processes, so vigilance is key for a truly gluten-free meal.

I’ve successfully made this French toast using both Schar’s Artisan Baker White Bread and Canyon Bakehouse’s Heritage Style Honey White (the latter is featured in the accompanying photos). I particularly favor Canyon Bakehouse because it includes eggs, which boosts its protein content to 3 grams per slice, compared to Schar’s 1 gram. This extra protein from the bread further enhances the nutritional value of your breakfast.

Can I Make This French Toast Soy-Free?

Absolutely! Making this French toast soy-free is entirely possible with a few adjustments. The primary component to consider is the milk. If you wish to avoid soy, simply swap the soy milk for a soy-free dairy-free milk alternative, such as almond milk, oat milk, or rice milk. Both Schar and Canyon Bakehouse gluten-free bread options mentioned earlier are also soy-free, making them excellent choices. Furthermore, the Orgain protein powder I recommended is also certified soy-free, ensuring you can enjoy a delicious breakfast completely free from soy.

Is This French Toast Recipe Egg-Free?

This particular recipe is specifically formulated to heavily rely on eggs to significantly boost its protein content, making it less suitable for an egg-free adaptation. Eggs are a foundational element here for their binding properties and, crucially, their high protein contribution. If you are dealing with an egg allergy or prefer to avoid eggs, perhaps due to recent price increases or dietary restrictions, this specific recipe might not be the best fit. However, you don’t have to miss out on French toast! I have a fantastic alternative: my dedicated gluten-free vegan French toast recipe. It’s carefully crafted to be free of gluten, dairy, and eggs, providing a delicious and safe option for those with multiple dietary needs.

Essential Ingredients for Your Dairy-Free Gluten-Free Protein French Toast

Gathering these simple ingredients will set you on the path to making the most delicious and nutritious French toast. Each component plays a vital role in achieving the perfect flavor and texture, all while adhering to gluten-free and dairy-free guidelines.

8 large eggs
1/2 cup soy milk (or other dairy-free milk of your choice)
1 Tablespoon vanilla extract
1 Tablespoon ground cinnamon
1 tsp ground nutmeg
1 scoop Vanilla protein powder (vegan and dairy-free recommended)
3 loaves of gluten-free bread of choice (see my recommendations above for optimal protein)

Tools You’ll Need for Preparing Your Allergen-Friendly French Toast

Having the right tools makes the cooking process smoother and more enjoyable. These items are essential for creating our perfectly smooth batter and evenly cooked French toast slices.

Blender – (Crucial for achieving that silky-smooth batter – see my detailed note below!)
Flat-bottomed bowl (ideal for thoroughly dipping bread)
Griddle, indoor grill pan (I use the smooth side of this in my video), or a large frying pan, preferably non-stick or well-seasoned cast iron
Non-stick cooking spray of your choice
Spatula
Tortilla warmer (A brilliant hack for keeping French toast warm, explained below)
Measuring cups and spoons

The Game-Changing Hack for the Smoothest French Toast Batter Ever

For years, making French toast always ended with a frustrating problem: the bottom of the custard or egg mixture would invariably be filled with large, unappetizing globs of uncooked egg whites. No matter how vigorously I whisked the batter by hand, these stubborn clumps would remain, inevitably clinging to the last few pieces of bread. It was a common sight to see that final piece shunned because no one wanted French toast with a big, rubbery egg white cooked onto its back. Adding cinnamon only compounded the issue, as it would often float on top, only adhering properly to the very first pieces of bread dipped, leaving later slices lacking in flavor.

I realized I needed a method to create a truly homogenous emulsion—a mixture where every ingredient was thoroughly incorporated and perfectly smooth. That’s when the humble blender entered the scene, and it has been nothing short of a revelation.

By simply blending my French toast batter, I discovered the secret to achieving consistently silky-smooth results. Every single piece of French toast now looks and tastes uniform, perfectly coated with a delicious, spiced batter. This technique is an absolute game-changer, eliminating uneven textures and ensuring a delightful experience from the first bite to the last. I personally rely on my Blendtec, which has been a workhorse in my kitchen for over a decade, with more than 4,000 uses under its belt. It still runs like a champ, effortlessly blending everything into perfection. Trust me on this: using a blender for your French toast batter will elevate your breakfast experience dramatically.

Looking for More Gluten-Free & Dairy-Free Breakfast Recipes? You’re in Luck!

Yes, absolutely! My website is a treasure trove of allergen-friendly recipes, with over 300 options, all of which are naturally gluten-free and dairy-free (with the exception of a select handful specifically developed by request). This means my entire breakfast category is brimming with inspiration to kickstart your mornings. You’ll find a wide array of delicious ideas, including allergy-friendly muffins, light and fluffy waffles, delicate crepes, hearty breakfast casseroles, and classic pancakes. For even more inspiration, check out my comprehensive list of over 100 gluten-free and dairy-free breakfast ideas. And if you’re a fan of store-bought cereals, don’t miss my curated list of over 90 gluten-free breakfast cereals. There’s truly something for everyone to enjoy!

Smart Hack for Keeping Your French Toast Perfectly Warm Until Serving

One of the most common challenges when preparing breakfast staples like French toast or pancakes is keeping the cooked pieces warm while you finish making the rest of the batch. If you simply stack them on a plate, they quickly lose their heat and become cold or soggy, leading to a less enjoyable dining experience. The goal is to ensure every piece is warm and inviting when everyone gathers at the table to eat together.

Enter the ultimate game-changing hack: a tortilla warmer. This ingenious kitchen tool isn’t just for tortillas! As you finish cooking each piece of French toast, simply place it inside the tortilla warmer. The insulated fabric not only keeps your French toast delightfully warm but also maintains its moisture, preventing it from drying out. This means every piece, from the first to the last, will be perfectly warm, soft, and ready to serve all at once. I honestly can’t imagine making pancakes or waffles without one now—it’s that essential for a synchronized and enjoyable breakfast.

Delicious Topping Ideas to Elevate Your French Toast

French toast, especially this protein-packed version, provides a versatile canvas for a variety of delicious toppings. Whether you prefer sweet, fruity, or nutty accents, there’s a perfect pairing for every palate. Classic choices like a dusting of powdered sugar or a generous drizzle of pure maple syrup always hit the spot. For a creamy and satisfying addition, consider smooth peanut butter or your favorite nut butter, which also adds an extra layer of protein and healthy fats. Fruit preserves or homemade jam bring a burst of fruity sweetness. I highly recommend trying my easy 2-ingredient strawberry jam compote for a fresh and vibrant topping. To truly boost your morning’s protein intake and add an extra layer of flavor, pair your French toast with a refreshing Dairy-Free Peach Protein Smoothie.

Want to See How It’s Made? Check Out the Video!

I understand that sometimes seeing a recipe come together visually can be incredibly helpful. That’s why I’ve recorded a step-by-step video demonstrating exactly how to make this delicious protein French toast. The video should autoplay on this page for your convenience. If for some reason it doesn’t, you can always find it embedded at the very bottom of the recipe card below. And if all else fails, you can head directly to my YouTube channel to watch it there. While you’re visiting, please consider giving the video a like and subscribing to my channel for more allergen-friendly recipes and tips!

Gluten-Free Dairy-Free Protein French Toast

Yield:
35 pieces

Prep Time:
5 minutes

Cook Time:
25 minutes

Total Time:
30 minutes

A gluten-free and dairy-free French toast that makes a big batch so you can meal prep or freeze ahead of time! Only six ingredients and 62.5 grams in the egg batter, and then each additional slice of bread adds 3 grams of protein. Turning a typically sweet, carby breakfast into a more filling, extra protein breakfast. PLUS a tip to make your batter silky smooth so you don’t get stuck with big globs of egg white stuck to your bread. This recipe is free of: gluten, wheat, dairy, peanut, tree nut, fish, shellfish and sesame, making it free of 7 out of the top 9 allergens.

Ingredients

8 large eggs
1/2 cup soy milk (or other dairy-free milk)
1 Tablespoon vanilla extract
1 Tablespoon ground cinnamon
1 tsp ground nutmeg
1 scoop vanilla protein powder (vegan recommended)
3 loaves of gluten-free bread of choice (see above for protein content)

Instructions

Preheat your griddle, indoor grill pan (the smooth side up) or a non-stick frying pan over medium heat.
In your blender, combine all batter ingredients: eggs, soy milk, vanilla extract, cinnamon, nutmeg, and vanilla protein powder. Blend until completely smooth and emulsified. This step is crucial for eliminating egg white globs and evenly distributing spices.
Pour the silky-smooth batter into a bowl with a flat bottom. A flat-bottomed bowl ensures easier and more thorough dipping of each bread slice, minimizing waste.
Position the bowl of batter next to your heated griddle or pan. Lightly spray your cooking surface with your chosen non-stick spray to prevent sticking and ensure even browning.
Dip one slice of gluten-free bread into the batter, ensuring both sides are fully coated. Gently shake off any excess batter to prevent sogginess and achieve a perfect crisp.
Carefully place the battered bread onto the greased griddle. Continue adding several pieces, leaving adequate space between them to allow for easy flipping.
Cook the French toast until the underside is golden brown and cooked through. This typically takes about 1-2 minutes per side, but check every minute or so to prevent burning.
Flip the French toast and cook the second side until it’s also golden brown and thoroughly cooked.
As each piece finishes cooking, transfer it to a tortilla warmer. This clever hack will keep your French toast warm and moist while you continue cooking the rest of the batch, ensuring everything is ready to serve at the same time.
Repeat the dipping and cooking process until all of the batter has been used up.
Serve immediately with your favorite toppings and enjoy your perfectly warm, protein-packed French toast!
For leftovers, allow the cooked French toast to cool completely. Store them in an airtight container in the refrigerator for up to 3 days. Reheat gently in a toaster, oven, or microwave.
To freeze French toast for future meals, ensure it is completely cooled. Arrange the slices in a single layer on a baking sheet, making sure they do not overlap, and freeze for an initial 30 minutes. This prevents them from sticking together. Once partially frozen, transfer the slices to an airtight freezer-safe container or bag. They can be frozen for up to 3 months. To reheat from frozen, simply pop them into a toaster or oven until warmed through and slightly crispy.

Notes

*Our allergies, while severe and that get re-tested frequently, are such that we can go strictly by what’s on the label. I do not call companies to see what things are derived from, or call manufacturers to see about potential cross contact. If your allergies require you to do so, please do your own homework. I cannot assure you of any ingredient’s safety, only you can do that. I simply share what works for our family.

**If you are going to feed this to someone with food allergies, and you yourself do not have food allergies, I HIGHLY recommend having them check every single brand and ingredient you are using, to ensure they’re OK with each part of the recipe. And, to make sure you’ve talked to them about how to avoid cross contamination in your kitchen.

Nutrition Information:

Yield: 18
Serving Size: 1

Amount Per Serving:
Calories: 49Total Fat: 2gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 83mgSodium: 46mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 4g

This is just an automated calculation and should be checked against your own methods.

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