Protein French Toast Roll-Ups

4 Roll-Ups228 cals

When you’re stuck inside for an entire year you get to experiment a lot. Today, we bring one of those experiments to life! Not just any experiment either but now one of my favorite protein recipes to date, Protein French Toast Roll-Ups.

You only need a few ingredients for this one and there’s endless variations so that you’ll never get bored!

We’ll start this one by preparing our protein French toast coating. All you need to do this is a bowl, 3 large whole eggs, 1 teaspoon of vanilla extract, 1/4 cup of milk substitute, and 1/2 teaspoon of ground cinnamon.

Give those ingredients a quick mix.

If you want to sweeten them up a bit you can also mix in 1-2 tablespoons of your favorite sweetener. I like erythritol for this.

Put that mix off to the side and take out another bowl for your protein French toast roll-up mix.

Add into that bowl 1 container of your choice flavor Greek yogurt (we talk more about this below), 1 scoop of a protein powder, and your choice protein bar. I’m using a Peanut Butter Brownie Built Bar today!

If you’ve never heard of Built Bar before well now you have and this recipe alone is worth trying them! Outside of them all being delicious and high protein, they have some incredible macros.

With that said, go ahead and mix those ingredients together. If it doesn’t seem thick enough to use as a spread you can add in 1/4 teaspoon of some xanthan gum to thicken it up a bit.

Another thing you can do with your protein French toast roll-up mix here is to mix and match all of your flavors. Examples?

Protein French Toast Roll-Ups Variations

  • Chocolate Greek yogurt, chocolate protein powder, and a double chocolate protein bar
  • Raspberry Greek yogurt, vanilla protein powder, and a raspberry protein bar
  • Orange cream Greek yogurt, vanilla protein powder, and a vanilla protein bar
  • Berry Greek yogurt, fruity protein powder, and a fruity protein bar
  • Banana Greek yogurt, chocolate protein powder, and a banana nut protein bar

Have your own creations? Drop them in the comments below for others to try!

Once your decide the flavors you’re going with take out your favorite French toast bread or whatever bread fits your macros that day.

All you need to do with your bread is to flatten it out (your pieces should end up thin/compressed). A rolling pin will make this easier but use whatever you have on hand…or your hand.

After your pieces are rolled out, spread your protein French toast roll-up mix into them and evenly distribute it. How much you put in here is completely up to you and how many pieces of bread you’re making (I made 4 today). The more you put in, the thicker your roll-ups will be.

As you roll them up be careful not to roll them too tight or you risk your bread breaking. If you go slow, this part should be super easy.

The last step in this process is to dunk them around in your protein French toast coating. Don’t keep them in there too long so that they get soggy but long enough to fully coat them.

Let the excess coating drip off.

Bring your roll-ups over to a pan or griddle coated with some non-sticking cooking spray and cook each side for around 1-2 minutes on medium heat.

Pull them off the heat and prepare yourself for one of the best tasting protein recipes yet!

Seriously, how good do these look!? There’s a million ways to change this recipe up so let me know what you guys do or plan to do in the comments below.

Healthier Toppings

  • Fresh fruit
  • Nuts
  • Nut butter
  • Lower sugar jelly
  • Sugar free syrup
  • Whipped cream
  • Melted sugar free chocolate chips

Take these up a notch by dipping them in one of our High Protein Frosting recipes!

Protein French Toast Roll-Ups Recipe

Protein French Toast Roll-Ups

Protein French Toast Roll-Ups are here! This easy healthy breakfast recipe is packed with flavor, easy to make, and has great macros!
5 from 4 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes
Course: Breakfast
Cuisine: American
Keyword: french toast, french toast roll-ups, healthy french toast, protein french toast
Servings: 4 Roll-Ups
Calories: 228kcal
Cost: $2.50

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


Protein French Toast Mix

  • 3 Large Whole Eggs
  • 1 Teaspoon Vanilla Extract
  • 2 Ounces Milk Substitute - or Milk
  • ½ Teaspoon Ground Cinnamon
  • 1-2 Tablespoons Sweetener - *Optional (Your Choice)

Roll-Up Mix

  • 1 Container Greek Yogurt - Your Choice Flavor
  • 1 Scoop Protein Powder - Your Choice Flavor
  • 1 Built Bar - or Other Protein Bar (Your Choice Flavor)
  • ¼ Teaspoon Xanthan Gum - *Optional (To thicken)

Protein French Toast Roll-Ups

  • 4 Pieces Bread - Your Choice (I used 80 Calorie Bread)


Protein French Toast Mix

  • Add all of your French toast mix ingredients into a bowl
  • Mix everything together

Roll-Up Mix

  • Add all of your roll-up mix ingredients into a bowl
  • Mix everything together until smooth
  • Add Xanthan Gum as needed to thicken up your mix

Protein French Toast Roll-Ups

  • Take out your Bread and flatten it by using a rolling pin or something similar
  • Put some of your roll-up mix onto your flattened piece of bread and evenly distribute it with a spoon
  • Roll your Bread being careful not to roll it too tight
  • Dunk your roll-up into your protein French toast mix and let the excess drip off
  • Place your roll-up onto a pan or griddle coated with some non-sticking cooking spray
  • Cook each side on medium heat for around 1-2 minutes



Calories in the WHOLE recipe with 4 pieces of 80 Calorie Bread (1 or 2 Roll-Ups will fill you up):
  • Calories: 914
  • Fat: 26g
  • Saturated Fat: 8g
  • Sodium: 702mg
  • Carbs: 90g (75g Net Carbs)
  • Fiber: 15g
  • Sugar: 15g
  • Protein: 80g
*Use these calories as a baseline to easily make your own mix that’ll fit your diet/macros!


Calories: 228kcal | Carbohydrates: 22.5g | Protein: 20g | Fat: 6.5g | Saturated Fat: 2g | Sodium: 175.5mg | Fiber: 3.7g | Sugar: 3.7g


  1. Laurie on June 5, 2022 at 1:17 pm

    This was fabulous! I only found your site/channel recently and can’t wait to dive into more recipes! Thanks for great content!

    • Derek Howes on August 23, 2022 at 9:57 am

      Hope you like everything Laurie! Thank you

  2. John Sullivan on December 28, 2021 at 6:49 pm

    5 stars
    I just made this and sadly the bread didn’t fold well but that’s probably my fault for buying Dave’s killer bread I assumed higher calorie/protein and fiber would be flex but sadly didn’t really. I enjoyed it though, the inclusion of Greek yogurt and a protein bar is a big flavor help especially when I hate the taste the egg! I’m gonna try your pineapple upside down cake next and then the pineapple chicken recipe!

    • Derek Howes on February 23, 2022 at 2:52 pm

      Glad you still liked it John! Thanks for the feedback. Some bread definitely rolls better than others!

  3. Tyler Denson on November 21, 2021 at 10:49 am

    5 stars
    Fantastic recipe. I’ve been following and using multiple recipes of yours for a couple months now. You put out some awesome stuff.
    Thank you!!

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