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5 from 9 votes
Home By Course Breakfast Sweet Breakfast

The Best Protein French Toast Sticks!

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!

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By: Lauren published: Apr. 29, 2023 updated: Mar. 12, 2024 5 Comments

This post may contain affiliate links. Please read my disclosure policy.

Protein french toast sticks on a plate with fruit, turkey sausage, and side of syrup.
pin of protein french toast sticks being dipped in sweet syrup.
Contents hide
About This Recipe
Why You’ll Love These Protein French Toast Sticks
Ingredients and Substitutions
Optional Variations and Dietary Adaptions
How To Make
How To Store
Helpful Tips
What To Serve With Protein French Toast Sticks
FAQ: Protein French Toast Sticks
More High Protein Breakfast Recipes
The Best Protein French Toast Sticks!
MyFitnessPal Entry
Did You Make This?

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!

Want more sweet sweet breakfast? Check out this super popular Pumpkin Protein French Toast Bake, Blueberry Sausage Pancake Bake and these Mini Chocolate Chip Pancake Bites!

Protein french toast sticks on a plate with fruit, turkey sausage, and side of syrup.

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 and Substitutions

Ingredients for protein french toast sticks.
  • 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! 

Optional Variations and Dietary Adaptions

  • 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!

Slices of bread cut into additional slices.

1. Cut each bread slice into 3-4 slices (depending on how wide your bread is). About an inch thick. 

The rest of the ingredients for Protein french toast sticks in a bowl with a whisk.

2. Whisk together all the remaining ingredients for the french toast batter in a large bowl.

A slice of bread in the egg mixture.

3. Then dip the slices of bread into the egg mixture and set on a plate.

Protein french toast sticks in a skillet before fully cooked.

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.

Protein french toast sticks in a skillet after being cooked.

5. Cook for 2-3 minutes on each side or until golden brown to liking. 

Protein french toast sticks on a plate with fruit, turkey sausage, and side of syrup.

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. 

How To Store

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. 

Helpful Tips

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.

To Reheat:

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!

Protein french toast sticks on a plate with fruit and side of syrup.

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

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! 

More High Protein Breakfast Recipes

Protein french toast topped with butter and berries served on a plate.

High Protein French Toast

Spiced pear oatmal in a baking dish topped with sliced pears.

Spiced Pear Vanilla Cauliflower Oatmeal Bake

A healthy sausage biscuit with a bite taken out of it on a square of parchment paper.

Mini Sausage Biscuits (Macro Friendly)

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Blueberry Sausage Pancake Breakfast Bake (Easy Meal Prep!)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

Protein french toast sticks on a plate with fruit, turkey sausage, and side of syrup.
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5 from 9 votes

The Best Protein French Toast Sticks!

? Dairy-Free ? Gluten-Free ? High Protein ? Macro-friendly ? Vegetarian
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!
Yield: 4
Prep: 10 minutes mins
Cook: 10 minutes mins
Total: 20 minutes mins
Calories: 304kcal
Protein: 26.4g
Fat: 6.6g
Carbs: 34.7g

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 (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

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

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.

Equipment

  • Skillet

Notes

To make gluten-free: use gluten-free bread
To make dairy-free: just make sure you use a dairy-free protein powder!

Nutrition Information

Serving: 1/4 of recipe, Calories: 304kcal (15%), Carbohydrates: 34.7g (12%), Protein: 26.4g (53%), Fat: 6.6g (10%), Saturated Fat: 2.3g (14%), Fiber: 0.1g, Sugar: 8.5g (9%)

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.

MyFitnessPal Entry

LFF Protein French Toast Sticks

© Author: Lauren

Protein french toast sticks on a plate with fruit, turkey sausage, and side of syrup.

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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Hey There!

I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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