These Protein French Toast Sticks are such a fun and delicious breakfast! They taste just like your typical french toast, but in bite sized form and packed with protein! Dip them in some maple syrup and pair with some turkey sausage and fresh berries an easy, healthy and hella good breakfast!
A healthier take on comfort food that won’t leave you crashing later, these Protein French Toast Sticks taste as classic as ever! No one would even know they pack 26g of protein per serving or have any idea they’ve been made lighter. Only 10 minutes of prep and guaranteed to be your weekday breakfast go-to!
Why is having a high protein breakfast so important? Because protein is satiating! Meaning eating something with moderate protein will keep you feel satisfied FAR longer than a breakfast with lower protein. Fueling up on protein also helps prevent your blood sugar levels from shooting up and helps prevent a sugar crash. Meaning this french toast bake isn’t just for the weekends!
You can even add some turkey sausage for some extra protein! Add some fresh fruit, and you have yourself a pretty great breakfast if I do say so myself!
I like to top my Protein French Toast sticks with some maple syrup and a little sprinkle of powdered sugar if I’m feeling fancy, I think peanut butter or greek yogurt with a drizzle of honey would also taste amazing! Get creative and top like you would your favorite stack of pancakes here!
WHY YOU’LL LOVE THESE PROTEIN FRENCH TOAST STICKS
- Packed with protein! 26 grams of protein per serving, making it a great satiating breakfast. It also makes an awesome post-workout meal!
- Easy to make and clean up! A quick weekend or weekday healthy breakfast.
- Lightened up comfort food. A great way to enjoy a decedent-tasting breakfast guilt-free.
- Lower in fat and calories than traditional french toast or french toast sticks.
- Great for meal prep. Make enough for the week and reheat in the air fryer all week! You can also freeze them!
- Made with simple ingredients that can all be found at your local grocery store. You probably have them all at home already!
INGREDIENTS
- Bread – I used brioche bread. I honestly think brioche bread tastes the best for amazingly good french toast recipe. But gluten-free bread, whole wheat bread, white bread, or any other bread of your choice would also work.
- Eggs
- Egg whites
- Milk- I used unsweetened almond milk. Any regular milk or dairy-free milk of choice works here!
- Protein Powder- I used PEScience Vanilla protein powder (code Laurenfitfoodie to save!) but any protein should work here. Just make sure it’s one you like the taste and flavor of since that will shine through in these french toast sticks! Use a plant-based dairy-free protein powder if needed.
- Vanilla extract
- Stevia – I used liquid stevia. You can also use and granular sweetener of choice. Taste batter and adjust amount to sweetness!
- Cinnamon
- Maple syrup – for serving of course! If you need low calorie and low sugar, sugar-free syrup is also great!
HOW TO MAKE PROTEIN FRENCH TOAST STICKS
- Cut each bread slice into 3-4 slices (depending on how wide your bread is). About an inch thick.
- Whisk together all the remaining ingredients for the french toast batter in a large bowl. Then dip the slices of bread into the egg mixture and set on a plate.
- Heat a skillet or non-stick pan over medium heat. Spray with non-stick cooking spray and add the french toast sticks in a single layer, not touching. Cook for 2-3 minutes on each side or until golden brown to liking.
- To assemble, divide the french toast sticks among four plates (or containers) and sprinkle with powdered sugar. Serve with fresh berries, sausage patties, and a cup of maple syrup for dipping.
HOW TO STORE FRENCH TOAST STICKS
Store leftover protein french toast sticks in an airtight container for up to 5 days.
You can also freeze these french toast sticks in an air tight, freezer safe ziploc bag for up to 3 months.
CAN YOU COOK FRENCH TOAST STICKS IN THE AIR FRYER?
You can, but I do think they’re best made in a skillet! I actually think they’re BEST made in the skillet and reheated in the air fryer!
But if you wanted to cook them in the air fryer, cook for 5-6 minutes at 375F, or until french toast sticks are golden brown and cooked to liking.
WHAT IS THE BEST WAY TO REHEAT FRENCH TOAST STICKS?
The air fryer, for sure! Reheat already prepared protein french toast sticks in the air fryer at 350F for 2-3 minutes or until warmed through. Spray all over with cooking spray before reheating.
If you don’t have an air fryer, you next best option would be reheating in a toaster or toaster oven!
You can also reheat this anabolic french toast recipe in a skillet. Spray all over with cooking spray and cook until warm.
I definitely think the air fryer is BEST, followed by toaster oven, then skillet for reheating. This is because all these options allow the french toast sticks to crisp up a little on the outside while staying soft and fluffy in the middle. I don’t recommend the microwave, but if you must use it, cover with a damp paper towel and reheat just until warm, as cooking too long can make them rubbery. Time will vary depending on your microwave and how cold your protein french toast sticks are, but I would say no more than 10-15 seconds!
WHAT TO SERVE WITH PROTEIN FRENCH TOAST STICKS?
- Fruit – Strawberries, blueberries, raspberries, blackberries, etc! Fresh or frozen
- Bacon or sausage – serve up with crispy bacon or some Homemade Turkey Sausage Patties for a more hearty breakfast
- Eggs or egg whites – you can never go wrong!
- Maple syrup – even though this is a given for dipping! Use sugar free pancake syrup for lower calorie/lower sugar.
- Powered sugar – Adds a tiny amount of sweetness and it feels fancy! Definitely worth it.
FAQ: PROTEIN FRENCH TOAST STICKS
I personally love using thick slices of brioche or challah bread for the most real tasting french toast sticks. But the type of slice of bread you use is very versatile in this recipe. Gluten-free bread, whole grain bread, white bread, or any other type of bread of your preference will work.
Yes! This recipe is dairy-free as written, just be sure to use a dairy-free protein powder.
They work awesome for meal prep! I highly recommend making a large batch and storing in the refrigerator or freezer to have ready when you need a quick and easy protein packed breakfast!
1000% the air fryer! Spray the protein french toast sticks all over with cooking spray and reheat at 350F for 2-3 minutes or until warm. See the reheating section above for other options and tips!
WANT TO MAKE THIS RECIPE?
If you try these Protein French Toast Sticks and love them, please rate this recipe!
You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!
The Best Protein French Toast Sticks!
Ingredients
- 6 slices brioche bread
- 2 large eggs
- 1/3 cup egg whites 80g
- 1/4 cup almond milk 60g
- 1/2 cup vanilla protein powder 62g
- 1 tsp vanilla extract
- 1 tsp liquid stevia
- 1 tsp cinnamon
Optional for serving:
- Powdered sugar for garnishing
- Maple syrup for dipping
- Fresh strawberries & blueberries for serving
- Turkey sausage patties for serving
Instructions
- Cut the bread into 3-4 slices (depending on how wide your bread is). About an inch thick.
- Whisk together all the remaining ingredients in a bowl. Then dip each stick into the mixture and set on a plate.
- Heat a skillet over medium heat. Spray with cooking spray and add the french toast sticks in a single layer, not touching. Cook for 2-3 minutes on each side or until browned to liking.
- To assemble, divide the french toast sticks among four plates (or containers) and sprinkle with powdered sugar. Serve with fresh berries, sausage patties, and a cup of maple syrup for dipping.
Notes
Nutrition
Made it for meal prep and it’s super yummy. My kids snagged a ton so now I have to make another batch.
These are my go too breakfasts before the gym and even as a post workout snack.
Seriously the best pre/post workout meal since it has the fast and slow digesting protein from the protein powder and the carbs to replenish muscle glycogen stores. And always one to look forward to too haha!