Irresistible Keto French Toast Sticks: The Ultimate Healthy Breakfast Treat!

Weekend mornings call for something special, and these keto French toast sticks are the perfect treat. This easy keto French toast recipe is a fantastic way to enjoy a comforting, protein-packed, and subtly sweet breakfast that won't derail your low-carb lifestyle. Each serving boasts approximately 10g of protein and only 2-3g net carbs. Plus, they're freezer-friendly, making them ideal for keto meal prep.

Why You'll Love This Keto French Toast Recipe

These keto French toast sticks offer a delightful experience in every bite:

High-Protein Power: This is real-deal high protein French toast made from whole food ingredients-no chalky powders needed.
Rich and Buttery Flavor: Every bite of these keto French toast sticks is rich, buttery, and satisfying without spiking blood sugar.
Make-Ahead Convenience: Bake the loaf ahead of time and fry up slices when you’re ready.
Family-Friendly: French Toast Sticks are an amazing, family-friendly breakfast that will transport you right back to your childhood. They're also a great low carb recipe for picky eaters to enjoy!

Key Ingredients and Their Roles

Eggs: Eggs are the foundation of this low carb French toast recipe, giving structure and protein. Eggs are incredibly nutritious. They help raise HDL cholesterol, which are those “good” cholesterol levels.
Cream Cheese: Cream cheese adds richness and moisture to the batter. You can use reduced-fat cream cheese or vegan cream cheese if you are avoiding dairy.
Butter: Butter adds flavor and fat, which is key in keto recipes. As you know REAL butter on keto is your friend! Use it.
Coconut Flour/Almond Flour: Coconut flour helps to lightly bind the loaf. Almond Flour - I prefer a blanched, finely ground almond flour like Blue Diamond. Yes-since coconut flour is so absorbent, just a small amount helps the batter set properly.
Sweetener: any granular sweetener that you like will work, if you aren't eating a low carb diet, you can even use regular white sugar. I use Swerve.
Vanilla Extract:
Heavy whipping cream
Ground Cinnamon
Baking powder

Preparing the Keto French Toast Loaf

Here's how to create the base for your French toast sticks:

Room Temperature is Key: Allow eggs, butter, and cream cheese to come to room temperature. Bring the eggs, cream cheese, and butter to room temperature.
Preheat and Prep: Preheat oven to 350 °F. Preheat the oven to 350 degrees F and grease a 9x13” pan with butter or nonstick spray. Grease an 8×4 inch loaf pan and line with parchment paper for easier removal. Be sure to thoroughly grease your baking pan. I use Pam cooking spray liberally for this recipe.
Blend the Batter: Combine first four ingredients in a high-speed blender. Add the eggs, cream cheese, butter, and vanilla extract to a high-speed blender. Blend until smooth. Combine the eggs, cream cheese, almond flour (or coconut flour), vanilla, 1 teaspoon of cinnamon, and ¼ cup of sweetener in a blender. Blend until completely smooth, scraping down the sides of the blender as necessary.
Bake: Pour batter into the pan, and bake about 50 minutes to 1 hour, or until firm in the center. Pour the batter into a greased and parchment-lined loaf pan. Bake at 350°F for 50-60 minutes, or until firm in the center. Pour the french toast batter into the prepared pan and bake 20-25 minutes or until cooked through. Remove from the oven (leave the oven on) and allow the french toast to cool slightly. When completely cooked, the loaf will be golden on the top and puffed up. It will sink down into the pan as it cools and form a dense loaf.
Chill: Allow to cool. Refrigerate for a few hours or overnight before slicing to use for the french toast sticks. Let the keto French toast loaf cool, then refrigerate for a few hours or overnight. Allow the loaf to cool completely, or, if possible, at least 30-45 minutes before slicing. If it’s sliced when it’s hot, the pieces may crumble.

Transforming the Loaf into French Toast Sticks

Slice and Dice: Slice into approximately 24-36 stick shapes, or whatever size and shape you desire. Once the french toast has cooled enough to handle, slice it into 24 ‘sticks’. Slice the loaf into twenty pieces. Cut bread into sticks.
Pan-Fry to Perfection: Heat a tablespoon of butter in a skillet over low-medium heat. The trick to making these french toast sticks crisp up is the butter. Heat butter in a skillet over medium-low heat. Heat skillet to medium high, melt butter (carefully not to brown) Pan fry french toast sticks until golden on each side. When the pan is hot, add your desired amount of French toast sticks to the pan to toast until golden on each side, about 3 to 5 minutes.
Cinnamon-Sweet Coating (Optional): Optional but so good: Toss the sticks in a cinnamon and sugar-free sweetener mixture before serving. Mix cinnamon and sweetener. Coat french toast sticks. Prepare a baking sheet with nonstick spray. Combine the remaining 1 teaspoon of cinnamon and the remaining ¾ cup o sweetener in a shallow dish. One by one, roll the french toast sticks in the cinnamon mixture and place on the baking sheet. If you are having a hard time getting the cinnamon/sweetener mixture to stick to the french toast sticks, you can lightly brush them with melted butter before rolling them in the mixture. When all of the French toast sticks are coated in the cinnamon return them to the oven and bake for 10-15 minutes.
Serve and Enjoy: Dip in sugar free syrup, enjoy! No keto French toast recipe is complete without syrup. If you can't find a sugar free syrup you love, simply dip them in melted butter. Since the French toast sticks are coated in sweetener and then commonly dipped in syrup, I didn't want to add much sweetener to the blended batter. If you don't plan to use syrup, or you don't want to coat them in the cinnamon/sweetener mixture, then you may wish to add more sweetener to the batter.

Tips and Variations

Make Ahead: Yes! Absolutely. Make the loaf ahead, slice, and fry as needed. Keto French Toast Sticks are a great make ahead, freezer recipe that you can enjoy all week long. Tip: Pre-made sticks can be stored in the fridge until ready to make French toast. These are also great because they can be prepared ahead of time and you can just pop them in the microwave in the morning.
Freezing Instructions: Once the french toast sticks are finished baking, allow them to cool then freeze them on a baking sheet lined with parchment paper. To cook them after freezing, heat them in the oven or air fryer at 350 degrees for 10-15 minutes or until they are heated through. You can also microwave them for 2-3 minutes, however, the texture will change slightly using this method.
Storage: You can store your leftovers in an airtight container in the refrigerator for up to 4 days. When you are ready to enjoy them again, just pop them in the microwave for 30 seconds or so.
Serving Suggestions: Keto French Toast Sticks are a yummy, handheld way to enjoy a quick breakfast, especially when you dunk them in sugar-free syrup, dust them with powdered sweetener…or both!

Other Keto Breakfast Ideas

Another amazing keto breakfast idea is this Meat Lover's Skillet Breakfast Pizza. Yes, pizza for breakfast that isn't cold out of a box! This breakfast pizza is made with egg and is loaded with all types of meats like sausage, pepperoni, ham and bacon. It is made in a skillet so the Fathead dough gets nice and buttery crisp on the bottom. For some more of my delicious keto breakfast recipes, be sure to check out my keto waffles, keto coconut flour pancakes, and air fryer sausage and cheese balls!

A Note on Nutrition

The nutrition information listed here is only an estimate and is simply provided as a courtesy. It nor any other information within this post should constitute medical or nutritional advice. Be sure to read all packaging and ingredient labels for potential allergens.

Read also: Easy Low-Carb Cheese Crackers

Read also: Magnesium Supplements for Keto

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