Keto French Toast
Published July 27, 2019 • Updated February 24, 2026
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I make this most Sunday mornings. The egg loaf base fries up in butter with crispy edges and a custardy center, all for only 2.8g net carbs per thick slice. Nut-free, gluten-free, and low-carb.
This all starts with an egg loaf. I make mine with coconut flour, cream cheese, and eggs, and it bakes into a quick bread with cinnamon and vanilla running through it. Since the base is mostly eggs, it soaks up butter in the pan the way regular bread never could. That’s what gives each slice crispy, golden edges with a soft, custardy interior. I’ve been making this version since 2018, and it’s the recipe my kids actually request on weekends.
I slice the loaf thick (about 3/4 inch) and fry each piece in butter over medium heat until both sides get a real crust on them. Only 2.8 grams net carbs per slice, which is lower than any other version I’ve tested online. Most competing recipes land between 4-5g because they use store-bought bread or almond flour bases. Pour on some sugar free maple syrup, add a dollop of whipped cream, and this is a real keto breakfast. Not because it’s ‘healthy’ (my kids don’t care about that), but because to them it’s just Sunday morning.
For the kids, I cut the loaf into thinner slices and make french toast sticks instead. They can dip without a fork, which is apparently very important when you’re seven. If you’re feeding a bigger group, my high protein casserole version works great alongside these slices so everyone picks what they want.
The egg loaf is where the meal prep angle really works. I bake one on Sunday night and slice from it all week. Pull a piece from the fridge, heat butter in a skillet, and you have a hot breakfast in under 5 minutes. The loaf keeps for 4 days in the fridge, or you can freeze individual slices for up to 3 months. I put them straight into a hot, buttered skillet from frozen rather than microwaving, and the texture holds up much better that way.
This recipe is completely nut-free since I use coconut flour instead of almond flour. If you’re looking for other low-carb breakfasts using coconut flour, my cream cheese danish uses a similar base.
What makes this the lowest carb version?
- Coconut flour egg loaf base: Instead of wheat bread or store-bought keto bread, the base is coconut flour, cream cheese, eggs, and butter. No gluten, no grains, no nuts.
- Only 2.8g net carbs per slice: I’ve checked the top 10 competing recipes, and most land between 4-5g net carbs. This is the lowest I’ve found.
- Naturally gluten free: No wheat flour at all, so if you’re avoiding gluten this works without any swaps.
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Ingredients
8 oz cream cheese, softened at room temperature -
4 eggs
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4 tablespoons unsalted butter, melted
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1/4 cup heavy cream
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1 teaspoon vanilla
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3 tablespoons sugar free sweetener
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1/3 cup coconut flour
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2 teaspoons baking powder
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1 teaspoon cinnamon
Step by Step Instructions
Step by Step Instructions
Mix ingredients
Add cream cheese, eggs, butter, heavy cream, vanilla, sugar free sweetener, coconut flour, baking powder and cinnamon to a bowl or blender and mix together until cream cheese is fully incorporated.
Pour into a loaf pan
Pour into a loaf pan lined with damp parchment paper. Leave a couple of inches of parchment paper hanging over the edges for easy lifting out of the pan.
Bake
Bake at 350 degrees for 45 minutes. The loaf should be firm to the touch but will deflate as it cools. Once cooled slice up into the desired thickness.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How many net carbs are in this recipe?
Each slice has 2.8 grams net carbs. That's the lowest I've found for any version of this breakfast. I calculated it using just the base ingredients (coconut flour, cream cheese, eggs, butter), so toppings like syrup, whipped cream, or berries aren't included. My sugar free maple syrup adds about 1-2g depending on how heavy I pour.
Can I use store-bought keto bread instead of making the egg loaf?
I've tested this with a few store-bought brands and it works for a faster version. The bread soaks up the egg mixture differently though. Store-bought gives you a softer, more traditional texture, while my egg loaf fries up crunchier with more structure. If I'm short on time I'll grab a store-bought loaf, but when I have 45 minutes to bake the egg loaf, that's always my preference.
Can almond flour be used instead of coconut flour?
I've tested both. If you swap coconut flour for almond flour, use about 1 1/4 cups almond flour to replace the 1/3 cup coconut flour. The texture changes: almond flour makes a denser, slightly grainier loaf. I prefer coconut flour for this recipe because it bakes lighter and fries up crispier. If you like almond flour baking, try my almond flour pancakes instead.
Why is my batter so runny?
If you used a blender, that's why. I've made this both in a blender and by hand in a bowl. The blender version comes out much runnier, but don't panic. The coconut flour absorbs the liquid as it sits, and the batter thickens up within a couple of minutes. Either way, the loaf bakes up the same. Just give it a minute before you pour it into the pan.
Is the coconut flour measurement 1/3 cup or 1/4 cup?
The recipe is 1/3 cup. In my video I misspoke and said 1/4 cup. I've made it with both amounts and the loaf works either way, but 1/3 cup gives it better structure for slicing and frying. If you used 1/4 cup and your loaf turned out softer than expected, that's why. It'll still taste good, just a bit more delicate when you fry it.
Does this freeze well?
I freeze these all the time. The texture changes slightly after thawing (a little more eggy), but the trick I've figured out is to skip the microwave entirely. I put frozen slices straight into a hot, buttered skillet and fry them from frozen. The direct heat re-crisps the outside and keeps the center from getting rubbery. They keep in the freezer for up to 3 months.
Are the syrup and topping calories included in the nutrition facts?
No. My nutrition info covers just the base recipe: the egg loaf slice fried in butter. Any toppings (syrup, whipped cream, berries, chocolate chips) need to be tracked separately. I use ChocZero maple syrup which adds about 1-2g net carbs depending on how much I pour on.
First time making anything egg loaf-based and I wasn't sure what to expect. The loaf baked up firmer than I thought it would, and when I fried the slices in butter they got these golden edges that actually crisped up. Only 2.8g net carbs for a thick slice, so I had two without stressing about it. Do you ever add nutmeg to the cinnamon, or does that throw off the balance?
My 7-year-old watched me slice the loaf and told me flat out this wasn't real french toast. Then the butter hit the pan and she didn't move from that stove. Now she calls it 'the real french toast' and I genuinely don't know what to do with that.
Ha. Nothing to do but keep making it. That butter hitting the pan is the real convincer.
Made a batch for my sister's spring brunch and one of her friends, who eats regular food, asked what bakery the french toast came from. I had to explain I made it myself from a cream cheese egg loaf. Four stars because my first loaf came out a little dense (I think I over-mixed the coconut flour), but once I figured that out the texture was spot on. Making another batch before Easter.
Over-mixing is it. Coconut flour gets dense the second you overwork it, just fold until it's barely combined. Non-keto friend asking about the bakery is the whole win.
I've made keto french toast before and it always tastes like you're frying an omelette and pretending it's not. The egg loaf thing had me skeptical. I figured it'd just be a denser, weirder version of the same problem. Made it Sunday morning not expecting much. The frying step is where it clicked. Butter in the pan, medium heat, and the edges actually got golden with a real crust. Inside stayed custardy in a way nothing else I've tried has pulled off. Every other version fools nobody, including me. This one does.
That golden edge is exactly what I was after. Most keto versions cook through before the outside does anything interesting. The egg loaf holds long enough for it to actually develop.
Made this last Sunday and the loaf came out great, but every slice fell apart when I tried to fry it. Baked the full 45 minutes, felt firm on top. Do I need to let it cool completely before slicing, or is something else going on?
Pulled mine out a few minutes early the first time and the slices fell apart in the pan. Once I let it go the full 45 minutes until it was firm to the touch, the edges crisped up the way they're supposed to. Worth making, but the bake time is not optional.
Firm to the touch is the right cue. I've had ovens that need 47-48 minutes past what the timer says. The loaf tells you more than the clock does.
The custardy center on this is legit, not just recipe blog phrasing. Fried mine up Saturday morning in a whole lot of Kerrygold and had to stop myself from going through half the loaf before noon. Only thing: the coconut flour flavor hits harder than expected, especially on that first slice. Still putting it in Sunday rotation, but bumping the cinnamon next time to see if it balances out.
Baked two loaves Sunday and have been slicing and frying in butter every morning. Four days in, still crispy edges, no sogginess. Holds up way better than I expected.
Two loaves is smart. The egg loaf holds way better than any keto bread I've tried - six days in the fridge and still fries up clean.
Made this a few times now and finally figured out what was bugging me (the slices kept falling apart mid-fry). Letting the loaf cool completely in the fridge overnight before slicing was the fix. Much cleaner cuts, and the pieces actually held their shape in the pan without crumbling. I also started browning the butter first, and the nutty smell that comes off the skillet is something else. It picks up this extra depth that makes it taste less like a workaround and more like actual french toast. Only note: you can still kind of taste the coconut flour if you're sensitive to it, but Lakanto maple syrup mostly covers it. Four stars from me, but I'm still working out my process.
The overnight fridge rest is legit. Clean cuts every time once it's fully cold. Browned butter against the cinnamon (that nutty smell), yeah. I'm trying it.
Made this on a snow day and my youngest (who hates eggy textures) ate the whole slice without complaining. Something about frying it in butter fixes everything.
Snow day breakfast win. Once it gets that golden crust in butter the eggy texture just disappears. My kids have never noticed either.
French toast was the one thing I genuinely mourned when I started keto. Made this on a cold Sunday morning not really expecting much, just hoping it would scratch the itch. The cinnamon smell while the loaf was baking, then frying those slices in butter... it was a lot. Cried a little honestly. I'm only a few weeks in and finding out breakfast like this is still possible changes everything.
That cinnamon smell when the loaf comes out, then butter in the pan for the slices, yeah. That's why I still make this most Sunday mornings.
Does this freeze well or does the texture get weird? I'm thinking about making a double batch to have slices ready for quick weekday breakfasts.
They freeze great! Texture changes a little more eggy after reheating, but for a quick breakfast it's totally worth it. Toast them straight from frozen rather than microwaving.
OMG!! This was the bomb! My hubby and I just started Keto 1/23 and are having a difficult time getting used to the new way of eating and cooking. I found you on YouTube and fell in love with your information. I will continue to try your recipes.
New keto is hard. This one's good to have early in the rotation. Egg loaf base fries up with crispy edges and a custardy center for 2.8g net carbs, keep going.
Have this in the oven and was reviewing my steps because my batter was way more runny than yours (I blended ingredients in a blender). I noticed in the video you stated 1/4 cup coconut flour, but the written instructions state 1/3 cup of coconut flour, which is what I used. Even then, batter consistency was different. I am hoping this still turns out well. Please advise if it is 1/3 or 1/4 cup of flour.
I have done both for this recipe. The batter will thicken as the coconut flour absorbs some of the liquid.