Keto French Toast Sticks
Published October 2, 2022 • Updated February 2, 2026
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 to a crispy, crunchy outer crust. Just like you would find at Wendy's or Burger King, except these are low-carb!
My kids love these french toast sticks and they’re perfect for on the go eating or for picky eaters. They have all the flavor of my french toast recipe or french toast casserole, except they’re bite sized and only take a few minutes to make.
The easiest way to make french toast sticks is to buy a loaf of low-carb bread from the store, cut it up into thin pieces, coat it with the egg mixture and then fry. Most store-bought options either contain gluten or are expensive. If you aren’t gluten-free, that’s an easy option and saves you the effort of making your own bread.
But for those who need to be gluten-free, it’s easy to make up a small portion of 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 that gets the crust crispy when 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
- Make the bread using almond flour, protein powder, heavy cream, butter, baking powder, egg white and sweetener.
- Bake the bread in the microwave or oven. (See below for full instructions)
- Slice bread into thin strips.
- Dip each slice into egg mixture – egg yolk, heavy cream, protein powder, sweetener, spices.
- Fry each french toast stick in avocado oil until golden brown and crispy.
- Dunk in your favorite low-carb syrup, jam or just enjoy on their own.
Key ingredients & substitutions
- Bread – In this 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 bread, then use store bought low-carb bread. Franz and Carbonaut are all good options.
- Egg yolk – Use only the egg yolk because the egg white gives that sulfurous, “eggy” flavor that can be overpowering.
- Protein powder – This is what produces a crunchy crust on the outside of the french toast sticks as they fry in the oil. Look for a protein powder with minimal carbs (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.
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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
-
2 eggs yolks
-
3 tablespoons heavy whipping cream
-
2 teaspoons low-carb protein powder
-
1 teaspoon sugar free sweetener
-
1/4 teaspoon cinnamon
-
1/8 teaspoon nutmeg
-
avocado oil, for frying
Step by Step Instructions
Step by Step Instructions
Mix dry ingredients for bread
In a small bowl, whisk together almond flour, protein powder, sweetener, baking powder and salt.
- Almond flour
- Protein powder (low-carb)
- Sugar free sweetener
- Baking powder
- Salt
Add wet ingredients
Add softened butter, egg white and heavy cream. Mix together with a fork in order to cut the butter into the mixture. Mix until uniform.
- Unsalted butter (softened)
- Egg white
- Heavy cream
Pour into baking dish
Line a rectangle baking dish (about 3×5 inches) with strips of parchment paper and spray with cooking oil. Scoop in batter. Bake in the microwave at 100% power for 90 seconds or bake in a 350 degree oven for 9-11 minutes. Remove from the dish and let cool before slicing.
Mix french toast batter
To a small plate, add egg yolks, heavy cream, protein powder, sweetener, cinnamon and nutmeg. Whisk to combine.
- Egg yolks
- Heavy cream
- Protein powder (low-carb)
- Sugar free sweetener
- Cinnamon
- Nutmeg
Dip
Quickly dip each bread slice into the french toast mixture. Don’t let soak in the mixture, just enough to cover all sides.
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 (Free) →Frequently Asked Questions
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! Use ghee instead of butter, nut milk instead of heavy cream, and a plant-based protein powder.
Can I substitute the almond flour?
Yes, you can use 1/4 cup of lupin flour instead of almond flour. Just know your french toast will have an orangish/yellow color.
