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About This Recipe
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 will 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!
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!
- 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.
- 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!
- Maple syrup – for serving of course! If you need low calorie and low sugar, sugar-free syrup is also great!
- Switch up the protein powder: Vanilla is a classic choice but you can use cinnamon, snickerdoodle, cake batter, chocolate – any flavor of choice that you wish to make these protein french toast sticks into!
- Even higher protein: If you’re looking for even more protein, try using a high protein bread and Fairlife milk or Fairlife protein shake instead of almond milk.
- Lower calorie: Instead of classic brioche bread, use thin sliced bread like Dave’s thin sliced or Sara Lee thin sliced. Use sugar-pancake syrup instead of pure maple syrup for topping.
- To make gluten-free: Use gluten-free bread of choice. I have heard great things about this gluten–free challah option!
- To make dairy-free: Use dairy-free milk (I used unsweetened almond milk) but cashew or oat works too. Also ensure your protein powder is dairy-free.
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
1. Cut each bread slice into 3-4 slices (depending on how wide your bread is). About an inch thick.
2. Whisk together all the remaining ingredients for the french toast batter in a large bowl.
3. Then dip the slices of bread into the egg mixture and set on a plate.
4. 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.
5. Cook for 2-3 minutes on each side or until golden brown to liking.
6. 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.
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.
How To Cook Protein French Toast Sticks in the Air Fryer:
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.
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! Or you can reheat this 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!
- 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.
What type of bread is best for 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.
Can you make this easy french toast recipe dairy-free?
Yes! This recipe is dairy-free as written, just be sure to use a dairy-free protein powder.
Do these Protein French Toast Sticks work well for meal prep?
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!
What is the best way to reheat these Protein French Toast Sticks?
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!
- 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 (62)
- 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
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- 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.
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.