High Protein Custard Toast – Plus Low Calorie Recipe

If you haven’t tried custard toast yet, you are in for a treat. It’s delicious, but how can we make it so it suits your macros, or diet goals?

So we have come up with recipes that will work in if you are trying to lose weight, build muscle, or just eat a bit healthier.

We will also list the calories, kilojoules and macronutrients, so you can work it in your meal plan, or diet.

In this recipe we will cover a few ways on how to create custard toast. We will make:

1. High Protein Custard Toast
2. Low Calorie Custard Toast – Without Egg
3. High Protein, High Calorie Custard Toast – With Peanut Butter and Chocolate Protein Powder

 

What Breakfasts Are High In Protein?

What is custard toast?

Before we get into the recipes, custard yogurt toast is basically bread, egg, Greek yogurt and maple syrup, or sugar. These recipes are modified from the original recipe that went viral on Tiktok.

To make it more calorie friendly, we are going to leave out the maple syrup or sugar. But feel free to mix and match the ingredients to suit your taste and macros. 

Custard Toast Calories

Here are the kilojoules, calories and macronutrients of the variations.

1. High Protein Custard Yogurt Toast

1 serving.

The protein makes you feel fuller and helps retain muscle mass when on a calorie reduced diet. This recipe has a high 36 grams of protein in it.

Ingredients

Here are the ingredients needed:

• 2 slices bread
• Low fat Greek yogurt – 2 Tablespoons
• 1 egg
• Protein powder – *Vanilla flavour
• Raspberries – ¼ cup, or around 10 – 12 raspberries

You can use any bread. For a healthy choice, use a wholegrain or wholemeal type bread.

Switch the raspberries for any berry type, or mixed berries.

If you want less calories, just use a ½ scoop of protein powder.

For the protein powder you can use any brand or flavour. Ideally try and match the macros and calories though.

*While vanilla flavoured protein powder goes well with most condiments, ingredients and spices, for something different try strawberry protein powder, or chocolate flavoured.

 

How To Make High Protein Custard Yogurt Toast

1. Preheat the oven for 180° C (356° F)
2. Use the back of a spoon, or your fingers to create a depression or well in the bread. (Be careful you don’t cut a hole through the bread.)
3. Place the Greek yogurt, egg and protein powder in a small bowl and mix until a smooth consistency. (Ensure there are no lumps or powder present.)
4. Place the bread on a baking tray.
5. Pour half the mixture into one slice of bread. Then the other into the other slice.
6. Cook in the oven for around 11 to 15 minutes. This will depend on the oven and it might need more or less cooking time.
7. Once cooked, place the raspberries on top and serve.

Alternatively to cook it, use a grill or air fryer. If you use an air fryer, cook it for around 4-5 minutes.

I use the tablespoon that is going to scoop the yogurt to make the depression in the bread.

 

2. Low Calorie Custard Toast – Without Egg

1 serving.

This is a simple low calorie recipe with minimal ingredients and ideal for a snack. It has around 106 Calories (400 Kilojoules), or double the serving and ingredients for a 212 Calorie light lunch.

Ingredients

• 1 slice bread
• Low fat Greek yogurt. – 1 Tablespoon
• Raspberries – ¼ cup

Optional – Ground cinnamon powder adds a nice taste to the recipe.

 

How To Make Low Calorie Yogurt Toast

1. Preheat the oven for 180° C (356° F)
2. Place the bread on a baking tray.
3. Use your fingers or the back of a spoon make a dip or depression in the bread.
4. Scoop the low fat Greek yogurt into the bread.
5. Place in the oven and cook for around 10 to 12 minutes. This will depend on the oven’s temperature. Alternatively cook in a grill, or air fryer.

Optional – Switch the raspberries for some strawberries, mixed berries or blueberries.

Likewise you can do this custard toast recipe without yogurt, but just use an egg, which I guess then becomes scrambled egg on toast. But, custard toast without yogurt, sounds better!

Here is a list of low calorie ideas and healthy snacks, for more information, click on – 100 Calorie Snack Ideas

 

3. High Protein, High Calorie Custard Toast – Peanut Butter and Chocolate Protein Powder

1 serving.

This custard toast recipe is ideal for big eaters, athletes who need plenty of calories, bodybuilders, or growing teenagers. This has 616 Calories (2535 Kilojoules) and is very filling, with a whopping 45 grams of protein in it.

Ingredients

Here are the ingredients needed:

• 3 slices bread
• Peanut butter – 1 Tablespoon
• Greek Yogurt – 2 Tablespoons
• 1 egg
• Protein powder – Chocolate flavour. 1 scoop
• Honey – 2 teaspoons
• Raspberries – ¼ cup

Optional, add more berries on top for extra taste.

The chocolate protein powder can be substituted with any flavour. Give banana protein powder or strawberry flavour a whirl.

For extra calories, add a slice of cheese to each bit of bread or grated cheese on top.

Desiccated coconut goes nicely on top for an extra tasty topping.

 

How To Make High Protein High Calorie Custard Toast

1. Heat the oven at 180° C (356° F)
2. Place a depression into the bread with a spoon or your fingers.
3. In a bowl mix the Greek yogurt, peanut butter, egg, honey and protein powder until a paste with no lumps.
4. Place the bread on a baking tray.
5. Pour half the mixture into one slice of bread. Then the other into the other slice.
6. Cook in the oven for around 15 minutes. This will depend on the oven and it might need more or less cooking time.
7. Add the raspberries on top.
8. Serve and enjoy.

For another high protein and high calorie recipe, (it has a huge amount of calories) check out the – High Calorie Porridge Recipe

 

Custard Yogurt Toast Substitutions

Additional toppings, ingredients and condiments you can add to any of the recipe are:

• Nutmeg
• Vanilla essence
• Cracked pepper
• ½ Sliced or mashed banana
• Maple syrup
• Sliced pear
• Diced apple
• Ricotta cheese
• Cheese
• Cottage cheese
• Avocado
• Blackberries
• Peaches
• Apricots
• Nectarines
• Desiccated coconut
• Vegemite
• Slice tomato
• Mushrooms
• Chili flakes
• Garlic
• Salsa
• Raspberry Jam or jelly
• Lemon Juice
• Hot sauce
• BBQ sauce
• Diced capsicum (Bell peppers)
• Sliced ham
• Sliced deli turkey
• Crushed nuts

For the protein powder try different flavours like: Caramel, choc mint, banana, cookies & cream, coffee and choc honeycomb.

Muscle Nation and Bulk Nutrients have a nice range of protein powder flavours.

If you are watching or counting calories, remember every additional topping, condiment or ingredient, can add extra calories.

 

Conclusion

Custard toast uses minimal ingredients and is easy to prepare for a hot treat or meal.

Custard toast is not only tasty, but with these recipes you can work it in with your weight loss goal, add muscle, or eat healthy plans.