Keto French Toast Sticks
Published October 2, 2022 • Updated February 25, 2026
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Keto french toast sticks coated in a sweet cinnamon batter and fried to a crispy, crunchy crust. I reverse-engineered that Wendy's crunch using protein powder in the coating, and these are just as dunkable with none of the carbs.
My kids love these and they have no idea they’re low carb. I’ve been making them on weekend mornings for about two years, and the 90-second almond flour bread I use holds up to frying better than any store-bought option I’ve tried.
The whole thing comes together fast. I make the bread in the microwave, let it cool, slice it into sticks, dip each one in a cinnamon-spiced egg yolk batter, and fry in avocado oil until the outside is golden and crunchy. The protein powder in the batter is what gives them that fast food crispiness. I reverse-engineered why the Wendy’s version has that signature crunch, and protein powder in the coating is the answer.
If you don’t want to make your own bread, store-bought works. Franz, Carbonaut, and Sola are my top three. I’ve tested all of them and Carbonaut has the best texture for frying (it doesn’t crumble in the batter). If you have an Aldi or Costco nearby, check their keto bread aisle too.
One thing I do differently from most recipes: I only use egg yolks, not whole eggs. The whites are what cause that sulfurous, eggy smell that turns people off. I figured this out after testing batch after batch, and it’s the single biggest improvement I’ve made to this dish. Drop the whites and the problem disappears completely.
You can also make these in the air fryer. I preheat to 380 degrees, spray the basket, and cook for 8-10 minutes, flipping halfway. The outside gets crispy without all the oil, and my kids actually prefer this method because the coating stays crunchier as it cools. For meal prep, air fryer is the way to go.
One reader told me her 9-year-old said these were “crunchier than the ones at Burger King,” which is basically the highest compliment in any kitchen. I rotate them with almond flour pancakes, make-ahead breakfast sandwiches, and my high protein casserole when I’m feeding a crowd. The same egg yolk technique works in my original flat version too.
Dip them in sugar-free maple syrup, dust with powdered sweetener, or just eat them plain. My family goes through these so fast I’ve started doubling the bread recipe.
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 in the microwave for 90 seconds or the oven for 9-11 minutes. Let cool before slicing.
- Slice into sticks and dip each one in the egg yolk batter.
- Fry in avocado oil until golden on all sides, or air fry at 380 degrees for 8-10 minutes.
Key ingredients and substitutions
- Bread – I make my own almond flour bread because it fries up better than most store-bought options. If you’re short on time, Carbonaut and Franz both hold up in the batter.
- Egg yolk only – I skip the whites entirely. They’re what cause that sulfurous, eggy flavor. Yolks only and the problem vanishes.
- Protein powder – This is my trick for a crunchy crust. I use unflavored or vanilla with minimal carbs. It creates that crispy shell as it hits the oil.
- Sweetener – I add about a teaspoon but adjust to taste or skip it. The cinnamon does most of the work.
- Heavy cream – Thins out the batter. I’ve swapped in almond milk and coconut milk with good results if you need dairy free.
- Spices – Cinnamon and nutmeg. I keep the nutmeg light (1/8 teaspoon) because it overpowers fast.
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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.
Slice into french toast sticks
Slice bread into 10 small french toast sticks.
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.
Fry
Fry french toast slices in a skillet filled with about 1/2 inch of avocado oil over medium heat. Fry until golden brown on all sides. Remove and transfer to a paper towel lined plate.
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
Can I make these in the air fryer?
I make these in the air fryer all the time. I preheat to 380 degrees, give the basket a good spray, and cook for 8-10 minutes, flipping halfway. The outside gets crispy without all the oil, and my kids actually prefer them this way. I still love the fried version for that deep golden crunch, but when I'm doing meal prep, air fryer wins.
How do I keep them from tasting eggy?
I only use egg yolks in the batter. The whites are what cause that sulfurous smell and taste, and once I figured that out, it changed everything. My bread recipe also uses just one egg white (instead of the 6-8 whole eggs most recipes call for), so the eggy problem never shows up.
Can I make this dairy free?
I've done it. I use ghee instead of butter, unsweetened almond milk in place of the heavy cream, and a plant-based protein powder. The texture is almost identical. I noticed the crust browns a little faster with ghee, so I watch the heat more closely.
Can I use coconut flour instead of almond flour?
I've tested it and it works, but you need way less (about 2-3 tablespoons instead of 1/2 cup) because coconut flour absorbs so much liquid. Add an extra tablespoon of cream to get the batter right. I've also tried lupin flour and it works 1:1, but the bread turns an orangish-yellow color. Both taste good with the cinnamon.
Can I use store-bought bread instead of making my own?
I do this all the time when I'm in a rush. Carbonaut is my favorite because it holds up in the batter without falling apart. Franz and Sola work too. If you have an Aldi nearby, their keto bread is surprisingly good for frying. Just slice the pieces thin so they cook evenly.
How many net carbs per serving?
My version comes out to about 3-4 net carbs for the full batch of 10 sticks using the homemade bread. That's under 1 net carb per stick. If you use store-bought bread, check the label because carb counts vary a lot between brands. I always calculate based on the specific protein powder I'm using too.
Can I bake these instead of frying?
I've tried baking at 400 degrees for about 12-14 minutes, flipping once. They come out lighter and less crispy than the fried version, but still good. I brush melted butter on each piece before baking to help the outside brown. The air fryer gives better results than the oven if you're trying to skip the oil.
Threw in a pinch of nutmeg with the cinnamon in the batter and it completely shifted the flavor. The protein powder coating was already doing something great texture-wise (those crispy ridges are freaking unreal), but the nutmeg makes it taste like actual diner french toast. Non-negotiable addition from here on.
Brought these to a spring brunch next to regular french toast as the 'keto option' and they were completely gone in like 10 minutes (the regular ones were still sitting there). Nobody believed me when I said the crunchy coating is just protein powder.
That coating fools everyone. I've had people inspect the protein powder bag after I tell them, like they're looking for the trick.
Tried at least three other keto french toast recipes before this one, and they all had that soft, eggy coating you just sort of accept as the tradeoff. The protein powder is what does it. Actual crunch that holds up when you dip it.
Egg-only coating fries up soft regardless of how long you go. Protein powder is what actually sets into a shell.
Brought these to Easter brunch and not one person guessed protein powder was in the coating until I told them.
Easter brunch crowd doesn't go easy. The reveal face is always worth it.
Batch six and I finally stopped overthinking the frying step. The first few times I was flipping too early (before they had time to set up), and the coating would slide right off. Held off until they were really golden on the bottom and the protein powder crust locked in exactly like Annie shows. I also started adding an extra pinch of cinnamon to the batter and the flavor is just warmer. These are my Friday morning thing now.
Extra cinnamon in the batter is a good call. It blooms differently than in the coating. And yeah, the patience on the flip is the whole thing.
Four batches in and I started double-dipping in the egg batter before frying and the crust came out thicker and crunchier than anything I'd gotten on the first few tries.
Yep, second coat grabs because the first one sets almost immediately. That's how you get the shell thick enough to actually crack when you bite in.
Made these four times now and on batch three I tried skipping the protein powder in the batter because I was out. Big mistake. The coating just sat there flat, no crunch at all. Added it back on batch four and that crispy shell came right back. Only thing I'd mention is the bread is a little delicate before frying, so go slow when you're dipping. Still making these on repeat though.
Batch three is the proof of concept for the protein powder. Nothing else gives that shell the same snap. And yeah, slow on the dip, especially if the bread is still slightly warm.
My daughter grabbed one off the cooling rack and was gone before I could say anything. The protein powder coating on these gets that actual crunch, the kind where you hear it.
Used vanilla-flavored whey instead of unflavored and the cinnamon hit way harder than I expected. Also: let the bread cool completely before slicing into sticks or the edges tear. Ten extra minutes of patience, way cleaner cuts.
Yeah the cinnamon gets loud with vanilla whey. And wait the full 10 before cutting. Warm bread just squashes.
Tried vanilla protein powder instead of plain and the cinnamon batter turned into something closer to a churro coating. I was not ready for that.
Churro coating is accurate. Vanilla protein amplifies the cinnamon sweetness in a way plain doesn't, and it sneaks up on you. I need to try it with a cinnamon sugar dip on the side.
My kid was halfway through breakfast before he thought to ask where I ordered them from. The protein powder coating gives them this crunch that apparently does not compute as 'something made at home.' Showing him the dirty pan was the best part of my morning.
That crunch is the whole point. Protein powder does something to the crust that regular flour just can't replicate.
Made these yesterday and the coating kept sliding off in the pan. Not sure if I flipped too early or the oil was too hot. Any visual cue for when they're ready to turn?
The sides are your cue. When the bottom edge goes from wet to golden it'll release on its own. If you're pushing it, it's not ready. I'd also back off the heat a little, medium not medium-high.
My 8-year-old kept asking why these tasted like the ones from Wendy's. When I told her I made them she just stared at me for a second. That's basically all the confirmation I needed.
Ha. That stare is the exact reaction I was going for. Hard to beat an 8-year-old who knows Wendy's.
My mom used to make french toast sticks every Sunday morning and I stopped letting myself think about them when I went keto. Made these on a snow day last week and the cinnamon smell while they were frying brought me right back. Four stars until I try the dipping sauce.
That cinnamon smell while they fry is the whole reason I tested this so many times. Get to the dipping sauce - that's where the fifth star is.
My kids don't know these are keto and I'm honestly keeping it that way. Made them on a snow day last week and my 9-year-old came back to the kitchen about fifteen minutes after breakfast asking if there were more. He said they were 'crunchier than the ones at Burger King,' which is basically the highest compliment in our house. The cinnamon coating does something I wasn't expecting, and the almond flour bread actually holds up when you dip it (I've had issues with that before).
The protein powder is what makes the coating snap like that. Took me a few rounds to nail the ratio. Burger King is a high bar from a 9-year-old.