Protein French Toast + 11 Healthy Meals to Make

Looking for a high protein French toast? This protein toast with egg is so tasty. Want additional protein rich recipes? I have a list of more healthy meals to make!

If you like easy, healthy meals, you’re in for a treat. For starters, my French toast with protein (and cherries!) is really delicious and an excellent source of filling protein to keep you fueled all morning long. It’s one of my favorite nutritious recipes to whip up. 

And I’ve apparently become quite known for it. When I looked up the most commonly Googled search terms for this recipe, “Amy Gorin’s protein French toast with cherries” came up as number two (second behind “protein French toast”)!

I think you’ll enjoy the rest of these healthy eating recipe ideas, too, straight from the plates of my registered dietitian nutritionist colleagues. You won’t find any pork chops here!

Read on and grab healthy ideas for breakfast, lunch, and dinner tonight. Most of the healthy dinner recipes can be ready in 20 minutes or less.

Close up of cherry French toast

Breakfast Meals to Make

1. Egg in Avocado

“A simple go-to breakfast is an egg baked in an avocado. It is delicious and satisfying, with two ingredients. And it’s ready in less than 15 minutes.”

—Emily Kyle, MS, RDN, author of The 30-Minute Thyroid Cookbook

2. Cottage Cheese with Fixings

 “I like cottage cheese, grape tomatoes, sliced cucumber, and pumpkin seeds or roasted nuts.”

—Judy Barbe, RD, author of Your 6-Week Guide to LiveBest 

3. Oatmeal and Greek Yogurt

“A favorite breakfast is hot oatmeal topped with chopped walnuts, a sprinkle of brown sugar, and a big dollop of Greek yogurt. It is warm, filling, and quick to make.” You can also make a big batch of oatmeal in a slow cooker!” Top with maple syrup, vanilla and cinnamon, if you’d like.

—Joan Salge Blake, MS, RDN, clinical nutrition professor at Boston University and author of Nutrition & You

4. Avocado on English Muffin

“I have people ask me about filling breakfasts all the time. One of my favorites is mashed avocado on a Food for Life Ezekiel English muffin, with sea salt. It’s simple and delish!”

—Wendie Schneider, MBA, RDN, co-author of Idiot’s Guides Healthy Gut Diet

5. Egg and Veggies

“I recommend an egg scramble with two eggs, a handful of kale or spinach, chopped peppers and sun-dried tomatoes sautéed in olive oil, served with half a sliced avocado.” For even more fiber, add a side of sweet potatoes.

—Heather Caplan, RD, head of nutrition for Spright

Protein French Toast with Cherries on a plate

Lunch and Dinner Meals to Make

6. Salmon, Veggies, and Quinoa

“For dinner, I will have salmon, some kind of whole grain like quinoa, and a pile of cooked veggies like snap peas or asparagus. I love to put sliced almonds, walnuts, or pine nuts with my veggies to add a little more healthy fat, protein, and fiber.” If you’re not a fan of fish, you can swap the salmon for grilled chicken.

—Tara Gidus, MS, RDN, official nutritionist for runDisney and author of Pregnancy Cooking and Nutrition for Dummies 

7. Tuna Salad

“I recommend tuna salad. Combine canned albacore tuna in oil, dried tart cherries, pumpkin seeds or walnuts, and a dollop of mayo. It’s a simple, satisfying lunch.”

—Kristina LaRue, RD, co-author of Flat Belly Cookbook for Dummies

8. Whole-Grain Bowl

“My favorite is a simple whole-grain bowl: a half cup whole-grain such as farro, quinoa, or brown rice plus half a can no-salt-added beans and half a cup of a vegetable like broccoli or steamed spinach. Toss with a teaspoon of olive oil and salt, pepper, and spices to taste.

—Alissa Rumsey, MS, RD, a dietitian in the New York City area

9. Edamame Rice Bowl

“My edamame bok choy rice bowl has only five ingredients, plus lots of satisfying fiber.” Enjoy this healthy stir fry idea!

—Sharon Palmer, RDN, author of Plant-Powered for Life

10. Bolognese Spaghetti Squash

Enjoy a pasta dish! “My favorite is spaghetti squash and a simple Bolognese, topped with goat cheese and fresh basil.”

—Vasu Thorpe, MPH, a dietitian in Newnan, Georgia

11. Roasted Cauliflower with Lentils

“My go-to satisfying meal is roasted cauliflower, tossed with steamed lentils and topped with feta cheese. It’s simple, delicious and satisfying.” Roasted cauliflower is delicious when it’s lightly browned.

—Danielle Omar, RD, author of Super Green Smoothies

A bowl of green vegetables topped with sesame seeds

Protein French Toast Recipe

Now, without further delay, here’s that healthy French toast recipe I promised you! The cherry French toast makes a delicious breakfast and is one of my favorite healthy meals to make on a lazy morning. If you’re feeling adventurous, you can swap the cherry topping for a blueberry reduction.

And when it comes to French toast nutrition, each serving of this protein toast recipe boasts 22 grams of protein. That protein comes from straight-up food (hello, eggs!), so there’s no need to add protein powder to this recipe.

So yes, you can get lots of protein in French toast! And hey, if you’re a fan of breakfast for dinner like I am, this can quickly become one of your favorite weeknight dinners.

French toast topped with cherries and an egg

Helpful Kitchen Tools

This post was updated in June 2020. A version of this article originally appeared on


Protein French Toast with Cherries on a plate

Protein French Toast with Cherries

Looking for a high-protein French toast? This protein French toast with egg is good for you and fueling.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Breakfast
Cuisine American
Servings 3
Calories 236 kcal



  • In a small bowl, whisk two eggs with milk, vanilla extract, cinnamon, and nutmeg.
  • Dip bread into egg mixture, turning to coat sides evenly.
  • Spray a large non-stick pan or griddle with spray oil; cook bread slices over medium heat until browned on both sides.
  • Meanwhile, place cherries in a small bowl; cover and microwave for 2 to 3 minutes until warmed.
  • Coat a medium non-stick skillet with spray oil; place three silicone egg rings in pan, over low heat. Separate remaining egg whites and yolks; place whites in heart-shaped egg rings.
  • Cover and cook until whites are set, about 2 minutes.
  • Place one yolk in each ring; cover and cook about 2 minutes, until set.
  • Top two slices of French toast with 1/2 cup cherries, 1 Tablespoon. pecans, and 1 sunny-side up egg.


Calories: 236kcalCarbohydrates: 16gProtein: 11gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 273mgSodium: 119mgPotassium: 316mgFiber: 3gSugar: 10gVitamin A: 467IUVitamin C: 5mgCalcium: 74mgIron: 2mg
Keyword French toast, High-protein
Did you make this recipe?Mention @amydgorin and tag #plantbasedwithamy
A piece of cake on a plate, with Toast and Egg

I’d love to hear from you! Let me know how you’re enjoying this cherry French toast. What are your favorite healthy recipes to make? Which of these healthy dinners will you try? 

Breakfast / Brunch | Fast / Easy | Holiday | Low Sodium | No Added Sugar | Pescatarian | Plant-Based Eating | Recipes (Organizational) | Stovetop | Vegetarian |

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