Intermittent fasting (IF) has had a big moment in the spotlight. For good reason! Many people have experienced amazing benefits—from weight management to improved metabolic health—by skipping breakfast and condensing their eating window. That said, it’s no secret that IF isn’t for everyone.
In fact, many people who once swore by fasting are now coming back to breakfast. Why? Because while IF works for some (or for some time), others have found it leaves them feeling drained, sluggish, and struggling.
If you feel like you’re more on your game when you eat breakfast, you’re not alone. Here’s why breakfast is making a comeback—and how fueling your mornings can make a real difference in your day.
Why Breakfast Is Making a Comeback
More people are realizing that skipping breakfast isn’t the magic bullet for their health, their energy levels, or a strong start to the day. Instead, eating a balanced morning meal can provide:
An Energy Boost
Eating a higher protein breakfast helps rev up your energy levels for the day. While fasting can work for weight loss, some people find that eating in the morning helps them maintain a steady appetite and avoid overeating later.
Improved Mental Clarity and Focus
Your brain runs on glucose, and after an overnight fast, it’s running on empty. If you find yourself feeling foggy, sluggish, or struggling with concentration in the morning, a well-balanced breakfast can restore your energy and improve cognitive function.
Better Muscle Maintenance
If you’re working out to gain or at least maintain muscle mass (yes, please!), having a protein-rich breakfast can help prevent muscle breakdown. Protein intake is especially important as we age, making morning protein (and fiber) an essential part of a healthy routine.
More Stable Blood Sugar Levels
Some people experience blood sugar dips when they fast too long, leading to fatigue, irritability, and cravings. Eating a protein- and fiber-rich breakfast can help keep blood sugar levels steady and reduce the chances of an afternoon crash.
Stronger Athletic Performance
Fasted workouts may work for some, but many people find they have better endurance, strength, and stamina when they fuel up beforehand. Whether you’re a runner, lifter, or weekend warrior, breakfast can make a noticeable difference in your performance.
A Happier Gut
Eating in the morning kickstarts digestion and provides fiber and prebiotics that nourish gut bacteria. If you deal with digestive issues, eating breakfast can help keep things moving and improve overall gut health.
So, what should you eat? The key is to opt for a breakfast that’s high in protein, fiber, and healthy fats—like this delicious high-protein, high-fiber French toast.
Ingredients
- 4 slices whole grain or sprouted bread
- 2 eggs
- 1/4 cup cottage cheese blended until smooth
- 1/2 tsp cinnamon
- 1 tsp vanilla extract
- 1/4 cup unsweetened almond milk or regular milk
- 1 scoop protein powder e.g., BioTRUST Vanilla Cupcake or Unflavored Low-Carb Lite
- Cooking spray for pan
- 1/2 cup fresh berries
- A drizzle of pure maple syrup or a sprinkle of monk fruit sweetener
Instructions
- In a blender or mixing bowl, blend (or whisk) together eggs, cottage cheese, cinnamon, vanilla, milk, and protein powder until well combined.
- Heat a non-stick pan over medium heat and spray lightly with cooking spray.
- Dip each slice of bread into the mixture, ensuring both sides soak up the batter.
- Cook each slice for two to three minutes per side until golden brown and firm.
- Serve warm with the optional, though recommended, toppings.
- Enjoy!
Nutrition
Why We Love This High-Protein French Toast Recipe
This isn’t just any French toast—it’s a breakfast powerhouse that checks all the boxes:
- High in protein—Between the eggs, cottage cheese, and protein powder, this meal supports muscle health and keeps you full for hours.
- Loaded with fiber—Whole-grain (preferably sprouted) bread and berries ensure your digestion stays happy.
- Balanced and satisfying—The combination of protein, fiber, healthy fats, and complex carbs gives you long-lasting energy.
- Delicious and nostalgic—Who doesn’t love French toast? This recipe satisfies cravings while keeping you on track with your health goals.
High-Protein French Toast Breakfast That Works for You
With its impressive benefits, intermittent fasting isn’t going anywhere. But for many people, the return to breakfast has been a game-changer. A balanced morning meal can fuel your body, sharpen your mind, and set the stage for a healthier day.
If you’ve been feeling sluggish, struggling with workouts, or fighting afternoon cravings, it might be time to bring breakfast back. And if you’re looking for the perfect way to do it, this high-protein, high-fiber French toast is a great place to start.
So go ahead—embrace the breakfast comeback, and start your day feeling stronger, sharper, and more satisfied! And… if you are one of the many people who loves the benefits of IF, why not break your fast later in the day with this tasty French toast?
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