Craving French toast but sticking to a ketogenic diet? These keto French toast muffins are the perfect solution! They're easy to make, portable, and packed with flavor. This article explores several variations of keto-friendly French toast muffins, from those using keto bread to bread-free "egg puff" versions.
Why Keto French Toast Muffins?
Traditional French toast is typically off-limits on a keto diet due to the high carbohydrate content of bread. However, these recipes offer a satisfying alternative without the carb overload. They're great for:
- A quick breakfast: Perfect for busy mornings when you need something fast and easy.
- Meal prepping: Make a batch on the weekend and enjoy them throughout the week.
- Satisfying cravings: Enjoy the taste of French toast without the guilt.
- Dietary restrictions: Suitable for keto, low-carb, and gluten-free diets (depending on the recipe).
Keto French Toast Muffins with Keto Bread
This version uses keto bread as a base, providing a more traditional French toast texture.
Ingredients:
- 8 sec sprays canola oil cooking spray, non-aerosol
- 4 fl-oz Atkins Creamy Caramel Energy Shake
- 1/8 teaspoon table salt
- 8 slices keto bread, such as Oroweat
- 4 large raw eggs
- 1 teaspoon vanilla extract
- 1/2 cup heavy whipping cream
- 1/4 cup pecans, chopped
- 1/4 cup caramel syrup, sugar-free (e.g., Torani)
Instructions:
- Preheat oven to 350°F (175°C). Spray 8 wells of a muffin pan with non-aerosol canola oil cooking spray.
- In a large bowl, whisk together Atkins Creamy Caramel Shake, eggs, vanilla extract, and salt until well mixed.
- Cut keto bread into large cubes, add to the bowl with the egg mixture, and gently fold together until all pieces of bread are well coated.
- Allow the mixture to sit for about 5 minutes, until the egg mixture is absorbed into the bread.
- Evenly distribute egg-soaked bread into the prepared muffin pan, ending up with 1 full piece of bread in each muffin cup.
- Top each muffin with 1/2 tablespoon chopped pecans.
- Bake for 15 minutes, or until set and fully cooked.
- Pour 1 teaspoon of sugar-free caramel syrup over the top of each muffin and allow to cool for 10 minutes.
- While the muffins are cooling, whip the heavy cream to soft peaks using an electric mixer in a medium flat bottom bowl. Add the remaining 4 teaspoons of sugar-free caramel syrup and continue whipping to stiff peaks.
- Top each muffin evenly with whipped cream, about 1 rounded tablespoon on each, and serve.
Tips & Variations:
- Bread Prep: French toast is traditionally made with day-old bread because slightly dry bread soaks up the egg custard much better than fresh bread. The same is true in this recipe. Allowing the bread to dry out for about 30 minutes before starting the recipe allows for an excellent texture in the end product. Note that you do not have to let the bread dry out- we used fresh bread and the muffins were delicious. But for that more authentic texture, slightly dried bread worked even better.
- Bread options: Carbonaut bread is a good option.
- Sweetener: For the sweetener, use the “brown sugar” version of Lakanto Monk Fruit Golden sweetener - which is a mix of monk fruit and erythritol.
- Syrup: If you’re looking for some good syrup options, my favorites are ChocZero Maple syrup or the Lakanto Maple flavored syrup. I’ve also heard that a great option is the All-U-Lose maple syrup, but I have not sampled it personally.
- Nuts: Instead of pecans, you can use 1/4 cup almonds. Grind the nuts down into small pieces. Put the ground nuts into a pan on medium-high heat and allow them to toast.
Keto French Toast Egg Puffs (Bread-Free)
For a truly low-carb option, these "egg puffs" replace bread with a creamy, custardy base.
Ingredients:
- Eggs
- Cream cheese
- Cream
- Vanilla extract
- Cinnamon
- Coconut flour
- Granular erythritol
- Baking soda
Instructions:
- Preheat the oven to 350°F (175°C).
- Combine all ingredients in a blender.
- Blend until the ingredients are well incorporated.
- Pour the mixture into a muffin tin.
- Bake for 25 minutes, or until the egg puffs have risen and are no longer runny in the center.
- Remove from the oven and let rest in the pan for 5 minutes.
- Store leftovers in an airtight container in the refrigerator for up to 1 week.
Tips & Variations:
- Sweeteners: Erythritol and Monk Fruit are natural sweeteners and they are not known to spike blood sugar levels.
- Syrup: Lakanto Sugar-Free Maple Syrup is very clean tasting and doesn't have any funky aftertaste. It has no artificial colors, no artificial flavorings, and it is dairy free, sugar free, gmo free, and gluten free.
- Spices: You can add allspice, clove, or any other spice you see fit and think would work well.
- Berries: Add berries if you want, especially if it’s only a few of them.
Paleo Keto French Toast Mug Muffin
A simple Paleo mug muffin with all the flavors of French toast!
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Olive oil or melted coconut oil or melted butter
- Lakanto Monk Fruit Golden sweetener
- Almond flour
- Coconut flour
- Grain-free baking powder
- Vanilla extract
- ChocZero Maple syrup or the Lakanto Maple flavored syrup
- Eggs
Instructions:
- Mix a little fat, a bit of almond or other grain-free flour, and an egg together.
- Microwave for 90 seconds.
- You can eat directly from the mug, or invert on a plate.
General Tips for Keto French Toast Muffins
- Sweeteners: When it comes to the ultimate keto breakfast recipe, there are a few different recipes that come to mind - Keto Sausage Balls, Keto Eggs Benedict Casserole, and Keto Chicken Fried Steak, to name a few. But when I think of the perfect Saturday morning keto breakfast, it is always going to include low carb pancakes or low carb waffles. Now let's talk low carb sweeteners. Obviously, you can use you preferred keto sweetener of choice, but I will tell you my two favorite to use with this recipe, or any keto recipe for that matter. My two favorite sweeteners are Erythritol and Monk Fruit. Why? Because they are natural sweeteners and they are not known to spike blood sugar levels. If you aren't familiar with the ins and outs of erythritol, I have a post that gives the skinny. I'll give you the low down here as well.
- Low carb syrup: I have tried a lot of low carb syrup brands. Most of them are filled with scary ingredients and can cause some serious digestive distress. In fact, I wrote a whole post about it. The keto maple syrup I used with this recipe is hands down the best sugar-free maple syrup I have ever tried. I use Lakanto Sugar-Free Maple Syrup. It is very clean tasting and doesn't have any funky aftertaste. It has no artificial colors, no artificial flavorings, and it is dairy free, sugar free, gmo free, and gluten free WIN!
- Nuts and seeds: Add 2/3 Cup Honeyville Almond Flour, 2 Tbsp. Erythritol, 1 tsp. Cinnamon, 1/2 tsp. Salt, and 1/4 tsp. Nutmeg to a large mixing bowl.Add 1/4 Cup Peanut Butter, 2 Tbsp. Coconut Oil, and 1 Tbsp.
- Baking: Bake your muffins for 20-25 minutes. Remove from the oven and let cool for 5 minutes.
- Toppings: Top with whipped cream.
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