Anabolic French Toast Recipe – Syrup or Butter is Your Choice!

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Anabolic French Toast has taken the fitness community by storm, and many are looking for a good anabolic french toast recipe to add to their morning routine. Anabolic french toast is used to build muscle while keeping the entirety of the dish high in protein and lower in fat, sugar, and carbohydrates (but even that is dependent upon your dietary needs). Anabolic french toast can be customized, so the syrup or butter added is really your choice. 

In this article, we dive into how anabolic french toast got its name, how it works, and how you make it. So, if you’re ready, let’s take a look at how this popular breakfast food works for lovers of fitness. 

Table of Contents

What Is Anabolic French Toast?

Anabolic french toast is regular french toast that has been modified to promote muscle growth. 

An anabolic french toast recipe can look different depending on the needs of the individual and can be customized to your preference.

For starters, the word “anabolic” refers to the building of muscle. This is usually achieved by the ingestion of a lot of protein, with less consumption of carbohydrates, calories, and sugar. It is important to note, though, that anabolic diets may look different and may take on different forms depending on an individual’s “macros” (short for macronutrient) needs. 

Many people that go on anabolic diets also carb-cycle, meaning they take in diet amounts of carbohydrates at different times of the week.

Anabolic French Toast Recipe

When making anabolic french toast, there are several variations that can be made. One of these variations is to add egg whites to the recipe instead of egg yolks. The egg white is high in protein which is ideal for those looking to gain muscle mass. Removing the yolk makes for lower fat french toast, which is an attraction for some people following the anabolic diet.

In addition to the addition of an egg white and the removal of the egg yolk comes the addition of protein powder, greek yogurt, or pumpkin puree. Both can be added to the french toast mixture to make it more suitable for muscle growth and to satisfy daily protein intake requirements. 

Another alternative for making a french toast recipe fit your anabolic dietary needs is to adjust the amount of butter you add or to make your french toast with whole eggs or egg yolks only. These alterations increase the amount of fat in the recipe, which is desirable for some looking to increase the amounts of fat eaten in the diet when carb-cycling. If this is you, adding additional butter (yay!), egg yolks, or simply using whole eggs can increase the amount of fat in the meal.

Note: In case you are wondering, Dr. Mauro DiPasquele, also known as the “Anabolic Doc”, is a well-known licensed physician in Canada that has confirmed that higher fat intake, and especially the intake of saturated fats, can positively affect hormone production. By ingesting these types of fats, testosterone and androgen production are stimulated, which can aid in muscle growth. Still, you should be careful about the amount of fats you consume on a regular basis because a diet high in saturated fat is also linked to an increase in health issues, including high cholesterol, heart disease, and stroke. 

Anabolic Solution for Powerlifters

Other ways you can customize the anabolic french toast recipe? Try switching up the type of bread you use to align with your dietary needs. You can choose to use low-carb or low-calorie bread, high-protein bread, brioche, sourdough, white bread, wheat bread, keto bread, or other breads of your choice. 

White Keto Bread - Zero NET Carbs - Keto Diet Approved - 2 Loaf Pack (2 x 18oz)

Worried about syrup and other sweeteners? Take your pick from sugar-free syrups, fresh fruit, sugar-free whipped cream, nut butters, regular butter, greek yogurt, and more! Feel free to customize the toppings as you see fit, just know that certain toppings will be better high protein than others. 

Wholesome Yum Keto Maple Syrup - Sugar Free Pancake Syrup With Monk Fruit & Allulose (12 fl oz) - Naturally Sweetened & Flavored, Non GMO, Low Carb, Gluten-Free, Vegan

Anabolic French Toast Greg Doucette

While exploring the background history of anabolic french toast, you may have come across the name Gregg Doucette. So, who is Greg Doucette? Greg Doucette is a well-known bodybuilder and world-renown coach and athlete. He has been featured on various shows, magazines, videos, and pictures and has become associated with anabolic eating due to his recently released anabolic cookbook entitled, “The Ultimate Anabolic Cookbook”. His book is full of recipes that can help you achieve muscle mass and lower your percentage of overall body fat. He has a recipe for anabolic french toast that is easy to make and that everyone seems to love. Thus, his name has become heavily associated with anabolic french toast.

How to Make Anabolic French Toast

Despite all of the science behind anabolic eating, you’ll be pleased to know that making anabolic french toast isn’t much different from making regular french toast. By making slight alterations to the typical french toast recipe, you can make anabolic french toast with little to no effort.

When making anabolic french toast, it is important to know what your dietary needs are in order to get the ingredients right. Below, we’ve posted a universally acceptable version of anabolic french toast, but as mentioned earlier in this article, some alterations may need to take place to make the recipe work for your dietary needs.

Anabolic French Toast Recipe_alice's kitchen

Remember that anabolic french toast can be made higher in protein by substituting Greek yogurt for milk in the recipe or by slathering on some nut butter as a topping rather than sugar-free syrup. You can also choose to up the amount of egg white in the recipe by withholding the yolks, or you can choose to add protein powder to your french toast liquid mix to up the protein even more.

Those wishing to increase the fat can add additional butter, egg yolks, or even melted coconut oil for a boost of saturated fats if that is what is desired. 

Truly, the choice is yours when it comes to anabolic eating. The main thing is that the french toast remains high in protein as this is what will help the most with building muscle. 

Ready to get into the details of how to make anabolic french toast? If so, then let’s get going.

Anabolic French Toast Recipe


  • 4 egg whites
  • ½ cup milk of choice 
  • 1 tablespoon zero-calorie sweetener
  • 1 teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon 
  • 1 pinch salt
  • 4 slices bread of choice 
  • 2 tablespoon butter or oil (for pan)


  • In a large bowl, combine your egg whites with milk, salt, zero-calorie sweetener, vanilla extract, and cinnamon with a whisk.
  • Dip each slice of bread into your egg mixture (one at a time) until coated on both the front and the back.
  • On medium-high heat, add either oil or butter to your skillet before gently frying the bread until golden brown (approximately 2-3 minutes on each side).

Anabolic French Toast: Easier Than You Think!

All in all, anabolic french toast is just an altered version of french toast that enables you to play around with the ingredients to fulfill the amount of macros needed in your day to achieve muscle growth and target your other fitness goals. 

Anabolic french toast is focused on providing a higher amount of protein than your average french toast would, and can be made with very high protein with the customization of just a few ingredients. 

You can choose to top your french toast with butter, nut butter, or the syrup of your choice.

Pair this breakfast with a protein shake that you can enhance with this homemade MudWtr coffee alternative. And you can supplement this by snacking on high protein nuts!

If you want another recipe you can have for breakfast, absolutely check out this homemade beaver tail!

Hopefully, this helps shed some light on the subject of anabolic french toast. We hope you’ve found this article helpful. See you next time! 


How do you make Jesse James anabolic French toast?

Jesse James West is a popular American fitness trainer from New Jersey that has garnered a lot of attention on social media. To make Jesse James french toast, you will basically follow the above recipe, but be sure to use sugar-free syrup, low-carb bread, egg whites, almond milk, and even candy if desired! For details, check out Jesse James’ video on how he makes several creative variations of anabolic french toast. 

Why is it called anabolic french toast?

Anabolic refers to muscle growth, and because of that, any recipe that is labeled “anabolic” is usually referring to a high protein meal that may also be low in fat and carbs that can help stimulate muscle growth.

In general, those who follow anabolic diets strive to keep protein consumption high and fat, carbohydrates, and sugars low. Still, some prefer to do “carb cycling” which requires you to eat high-carb one day and low-carb on different days.

With all of this in mind, “anabolic french toast”, then, is french toast that has been bolstered with additional protein and has been lowered in sugar and other elements (depending on dietary needs) to produce french toast that can help build muscle while also still tasting great. It is for this reason that anabolic french toast has become so popular, as many people love the taste of french toast, but shudder at its unhealthy components. 

Anabolic french toast makes it so that you can enjoy french toast without having to sacrifice your dietary needs and overall fitness goals in the process.

What are anabolic recipes?

Anabolic recipes are those that claim to help you build muscle. Usually, anabolic recipes are those that are not only high in protein but also low in fat and carbohydrates. But anabolic diets also often include the element of carb-cycling which means eating mostly low-carbohydrates and high-fat meals throughout the week and saving your high carbohydrate and low fat and low protein meals for the weekends. 

It is for this reason that we recommend playing around with the french toast recipe to fashion it according to your needs. Not everyone who eats an anabolic recipe will need high fat and low carb, as some may like to enjoy a french toast on the weekend when high carb and low fat are necessary. Whichever way you choose to go about it, simply alter the aforementioned recipe to your needs and enjoy. The best thing you can do is to read up on how to do an anabolic diet yourself and make alterations to recipes like these according to your dietary needs. 

How do you make French toast without getting soggy?

Now that you know how to make killer anabolic french toast, you may be wondering how you can keep your newfound french toast from getting too soggy. Some of the best ways to do this are to lightly toast your bread before dipping it in the french toast mixture, to choose thicker bread, and to lower the heat when cooking (cooking on too high of heat may make the outside of the toast appear done while leaving the inside undercooked). You may also consider only dipping your bread in the french toast mixture for a short amount of time rather than allowing the bread to soak for too long, as this too can cause the bread to become too soggy. 


Anabolic French Toast Recipe

  • Author: Alice
  • Yield: 2 sandwiches 1x


  • 4 egg whites
  • ½ cup milk of choice 
  • 1 tablespoon zero-calorie sweetener
  • 1 teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon 
  • 1 pinch salt
  • 4 slices bread of choice 
  • 2 tablespoon butter or oil (for pan)


  1. In a large bowl, combine your egg whites with milk, salt, zero-calorie sweetener, vanilla extract, and cinnamon with a whisk.
  2. Dip each slice of bread into your egg mixture (one at a time) until coated on both the front and the back.
  3. On medium-high heat, add either oil or butter to your skillet before gently frying the bread until golden brown (approximately 2-3 minutes on each side).

Keywords: anabolic french toast

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