High Protein Sourdough Pumpkin French Toast – Fall Breakfast Upgrade!

Looking for a cozy, high-protein breakfast that feels like a treat but fuels your day? This High Protein Sourdough Pumpkin French Toast is the ultimate fall breakfast: 35g protein, only 435 calories, and packed with pumpkin spice flavor. It’s quick, easy, and perfect for anyone who wants a healthy, satisfying start to their morning and wants to get into the fam spirit!

Why You’ll Love This High Protein French Toast

• Protein-Packed: 35g protein per serving keeps you full and supports muscle recovery.
• Seasonal Flavor: Pumpkin puree and cinnamon bring all the cozy fall vibes.
• Balanced & Satisfying: Sourdough bread adds fiber and a tangy bite, while the creamy yogurt frosting and crunchy toppings make every bite delicious.
• Quick & Easy: Ready in under 15 minutes—perfect for busy mornings or a weekend brunch.

Ingredient Spotlight

Sourdough Bread  

Sourdough is naturally fermented, easier to digest, and has a unique tangy flavor. It’s a great base for French toast, holding up well to soaking and toasting.

Egg Whites  

Egg whites are a lean, high-protein option that keeps this breakfast light but filling. They help create a fluffy, custardy texture for the bread.

Pumpkin Puree  

Pumpkin adds fiber, vitamins, and a subtle sweetness, plus that classic fall flavor.

Greek Yogurt  

Nonfat Greek yogurt is creamy, tangy, and loaded with protein. It’s the base for the frosting, making this French toast extra satisfying.

Whipped Cream Cheese & Cheesecake Pudding Mix  

A little whipped cream cheese and sugar-free cheesecake pudding mix give the yogurt frosting a rich, dessert-like flavor—without the extra calories. The cheesecake pudding mix makes the frosting texture thick, so adding to your desired texture.

Toppings  

Sugar-free maple syrup, cacao nibs, and powdered peanut butter add sweetness, crunch, and a nutty finish.

Tips for the Best High Protein French Toast

1. Use Sturdy Bread: Sourdough holds up best to soaking and toasting. Avoid thin or flimsy bread for this recipe.
2. Soak Thoroughly: Let the bread soak in the egg white mixture for a few seconds on each side to absorb all the pumpkin spice goodness.
3. Toast Until Golden: Cook in a nonstick pan until both sides are golden brown and slightly crisp.
4. Customize Your Toppings: Add berries, nuts, or a sprinkle of cinnamon for extra flavor and nutrition.

Storage & Serving Suggestions

Storing: Best enjoyed fresh, but you can refrigerate leftovers for up to 1 day. Reheat in a toaster or pan for best texture.

Serving: Serve with extra syrup, fresh fruit, or a dusting of cinnamon for a brunch-worthy plate.

Print Recipe

High Protein Sourdough Pumpkin French Toast – Fall Breakfast Upgrade!

Ingredients

Servings

Egg White Bread Mixture

• 90 g egg whites
• ¹⁄₄ cup pumpkin puree
• 1 tsp vanilla extract
• 1 tsp almond milk
• 1 tsp cinnamon

Yogurt Frosting Mixture

• ²⁄₃ cup nonfat greek yogurt
• ¹⁄₂ tbsp whipped cream cheese
• 2 g sugar free cheesecake jello pudding mix

Toppings

• ¹⁄₄ cup sugar free maple syrup
• ¹⁄₃ tbsp cacao nibs
• 2 g powdered peanut butter

Directions

1. 1. Soak: Dip both sides of sourdough slices in the egg white bread mixture until well coated.
2. 2. Toast: Cook soaked bread slices in a nonstick pan over medium heat until golden brown on both sides.
3. 3. Frost & Top: Spread yogurt frosting mixture over the warm French toast. Add your favorite toppings.
4. 4. Enjoy!

Note

Final Thoughts

This High Protein Sourdough Pumpkin French Toast is the perfect way to start your day with a boost of protein and fall flavor. Whether you’re fueling up for a workout or enjoying a cozy brunch, this recipe is sure to satisfy. If you try it, don’t forget to subscribe for more healthy, high-protein recipes and tag me on Instagram so I can see your creations!