Keto French Toast Sticks


Fried french toast sticks without the carbs or a ton of eggs!

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Keto french toast sticks are a bite-sized, dunkable breakfast coated with a sweet, cinnamon coating and fried for form a crispy, crunchy outer crust. Just like you would find at Wendy's or Burger King, except these are low carb!

A sweet breakfast option that is ideal for on the go eating or for kids who are picky eaters, these keto french toast sticks will soon be a favorited recipe. They have all the flavor that you would find in my keto french toast recipe or french toast casserole, except these are bite sized and only take a few minutes to make.

syrup dripping from a fried french toast stick hanging over a bowl of syrup

The easiest way to make keto french toast sticks would be to buy a loaf of keto bread from the store, cut it up into thin pieces, coat it with the egg mixture and then fry. However, most keto bread that you can get at the store either contains gluten or is expensive. If you aren’t gluten-free, this would be an excellent option and would save you the effort of making your own keto bread.

But for those who need to be gluten free, it’s easy to make up a small portion of keto bread in 90 seconds. This almond flour bread doesn’t take long to prepare and it is baked in the microwave for 90 seconds.

The french toast coating has a special blend of spices and an ingredient to help get the crust crispy when it is fried – just like they do at Wendy’s.

Dip in your favorite sugar-free syrup, jam or just enjoy on their own.

How to make keto french toast sticks

  1. Make keto bread using almond flour, protein powder, heavy cream, butter, baking powder, egg white and sweetener.
  2. Bake the bread in the microwave or oven. (See below for full instructions)
  3. Slice bread into thin strips.
  4. Dip each slice into egg mixture – egg yolk, heavy cream, protein powder, sweetener, spices.
  5. Fry each french toast stick in avocado oil until golden brown and crispy.
  6. Dunk in your favorite low carb syrup, jam or just enjoy on their own.

a basket with 7 pieces of french toast bites inside

Key ingredients & substitutions

  • Keto bread – In this low carb french toast recipe, we make our own almond flour bread using a few simple ingredients. If you are short on time and don’t want the hassle of making your own keto bread, then use store bought bread. Franz, Kiss My Keto, Base Culture and Carbonaut are all good options. 
  • Egg yolk – Use only the egg yolk for this french toast stick recipe as the egg white can give that sulfurous, “eggy” flavor which can be overpowering.
  • Protein powder – This is what produces a crunchy crust to the outside of the french toast sticks as they fry in the oil. Look for a low carb protein powder (unflavored or vanilla flavored).
  • Sweetener – To add sweetness in order to achieve that cinnamon sugar flavor. The sweetener can be omitted or adjusted (more or less) to fit your taste preference.
  • Heavy cream – Used to thin out the batter. Nut milk (like almond milk, coconut milk or macadamia nut milk) can be substituted.
  • Spices – Cinnamon and nutmeg are added for the classic cinnamon french toast flavor.

Keto French Toast Sticks Recipe Video

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Keto Bread Ingredients

  • 1/2 cup almond flour
  • 2 tablespoons low carb protein powder
  • 1 teaspoon sugar free sweetener
  • 1/2 teaspoon baking powder
  • 1/8 teaspoon salt
  • 3 tablespoons unsalted butter, softened
  • 1 egg white, reserve the yolk
  • 2 tablespoons heavy whipping cream

French Toast Batter Ingredients

Keto French Toast Sticks Directions

  • Keto French Toast Sticks
  • crispy french toast sticks in a wire basket in front of a bowl of maple syrup

    What makes this recipe different

    This keto french toast stick recipe differs from others for a few reasons.

    1. This recipe makes it’s own keto bread instead of using store bought. The bread recipe is quick, easy and ready in 2 minutes. Plus it will save you the expense of buying bread at the store which may cause some digestive upset later.
    2. This recipe doesn’t make a loaf of bread that use a ton a of eggs. Many keto french toasts recipes will call for 8 eggs and no flour; however, this creates a bread that has an underlying egg smell and flavor. In this easy keto french toast recipe, we only use 1 whole egg and 1 additional egg yolk.

    For a flourless keto french toast stick recipe, make french toast from an egg loaf recipe that doesn’t use a ton of eggs and omit the flour. 

    dunking a fried french toast stick in a bowl of syrup

    Dips, syrups and toppings

    Half the fun of making bite sized french toast is getting to dip them into your favorite syrup or spreads. Here are some ideas.

    Storage information and meal prep

    Most of the time french toast is best eaten right away since it tends to get soggy the longer it sits; however, since these french toast sticks are fried, they remain crispy for longer.

    You could make them up ahead of time, store them in the refrigerator for 3-4 days if you choose to meal prep.

    To reheat, add them to a skillet with a little bit of butter to gently fry the outside or place them in the air fryer at 375 degrees for 3-5 minutes.

    To freeze, flash freeze each individual slice on a tray or plate in the freezer. Once frozen, transfer to a freezer safe bag or container and store for 1-2 months.

    Keto French Toast Sticks: FAQS

    How many carbs are in french toast?

    Traditional french toast made with bread, sugar, milk and egg is about 16 g carbohydrates per slice.

    How to make french toast not eggy?

    Use minimal eggs when making the batter and only use the egg yolks since the egg whites are the cause of the eggy flavor and smell.

    Can I make this dairy free?

    Yes! To make dairy free keto french toast, use ghee instead of butter. Nut milk instead of heavy cream. For protein powder, use a plant-based protein powder.

    Can I substitute the almond flour?

    Yes, you could use 1/4 cup of lupin flour instead of almond flour; however, your french toast will have an orangish/yellow color due.

    Nutritional information & Macros

    Nutrition Information

    Keto French Toast Sticks

    Servings: 2

    Amount Per Serving
    Calories 558
    Fat 50.2g
    Protein 19.1g
    Total Carbs 8.2g
    Net Carbs 4.8g

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