Easy High Protein French Toast Sticks (pumpkin spice)

These Protein French Toast Sticks are the best high protein version of the classic with a fun twist! They're not only fun for adults but kids will love using their hands for breakfast and dipping these french toast sticks in all the sauces. Pair them with fruit, sausage or eggs.

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Protein French Toast Sticks

These French toast sticks are such a fun change to the classic with extra protein added without sacrificing any flavor. One serving of this healthy French toast has 17 grams of protein! How’s that for a sweet high-protein breakfast? 

French Toast sticks!

French toast is a classic comfort food for most. It’s fun on holidays or slow weekend mornings and these high-protein French toast sticks will not disappoint. These are low-calorie, high-protein and each serving has 8, YUP, 8 sticks for you to dip away with!

Why is a high-protein breakfast important?

First and foremost, you do you friend! I have learned along the way that a higher protein breakfast helps me throughout the day and here’s why ..

• If you’re trying to hit your protein goal for the day and skip out on a high-protein breakfast it becomes much harder to hit that number as the day goes on. Making sure your first meal of the day has a relatively good amount of protein helps make that hitting those goals easier to manage.
• Protein keeps you satiated! Meaning it’ll help keep you fuller for much longer than something that has minimal protein.
• Helps keep blood sugar levels from shooting up .. meaning no crash.
• An even split of protein throughout the day does help with energy levels and keeping them steady throughout the day!

Ingredients:

These are the main ingredients and substitutions for these protein French toast sticks. See the recipe card below for the full ingredients list and instructions. 

How to make these French toast sticks (a visual step-by-step guide):

Step 1: prep the French toast batter

In a shallow mixing bowl combine the egg whites, almond milk, protein powder, pumpkin spice, and whisk until well combined and minimal, if any, chunks of protein powder remain. 

Step 2: cut the bread

Heat a non-stick skillet or griddle over medium heat and spray with cooking spray. Cut each slice of bread slice into 4 slices each. 

Step 3: soak

Place a couple of slices of bread into the French toast batter at a time and let them soak on both sides. Remove and let any excess drip off prior to adding to the hot pan.

Step 3: cook

Cook on both sides for 3-4 minutes until the liquid eggs have cooked through and the french toast sticks are nice and golden brown. Remove from the pan and repeat with the remaining bread and French toast batter. 

Step 5: serve

Serve with maple syrup, peanut butter, chocolate sauce, powdered sugar, greek yogurt or fresh fruit. 

Optional: sugar coating!

Optional: remove the sticks from the pan and immediately roll in the pumpkin pie and sugar mixture for a sweet sugary coating. 

Can these be made dairy and gluten-free?

To make these dairy free be sure to use a dairy-free protein powder. To make these gluten-free use your favorite gluten-free bread, Canyon Bakehouse has some great options. 

What to serve these protein French toast sticks with

• I definitely suggest rolling them in the pumpkin spice sugar!
• Fruit – Strawberries, blueberries, raspberries, blackberries, banana slices, etc. 
• Bacon or sausage – serve with crispy bacon, turkey bacon or homemade Blueberry Breakfast Sausage 
• Dipping sauce – Maple syrup, Sugar-free maple syrup for low calorie, Peanut Butter, Chocolate Sauce and powdered sugar 

If you like this recipe be sure to check out these other high-protein breakfast recipes

• Breakfast Burrito Bowls
• Turkey Taco Breakfast Bake
• Brioche French Toast Casserole

Protein French Toast Sticks

Danielle Lima

These Protein French Toast Sticks are the best high protein version of the classic with a fun twist! They're not only fun for adults but kids will love using their hands for breakfast and dipping these french toast sticks in all the sauces. Pair them with fruit, sausage or eggs.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Course Breakfast

Cuisine American

Servings 4 servings

Calories 284 kcal

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You can find this recipe and many others on MyFitnessPal and MacrosFirst by searching: Ohsnapmacros – Protein French Toast Sticks

Ingredients

  

1x2x3x

• ▢ 8 slices Brioche bread
• ▢ 1/2 cup liquid egg whites 220g
• ▢ 1/2 cup unsweetened vanilla almond milk 120ml
• ▢ 1 scoop vanilla protein powder (31g) (PeScience Gourmet Vanilla)
• ▢ 1 tsp. pumpkin pie spice or cinnamon

Optional

• ▢ 3 Tbsp. sugar
• ▢ 1 tsp. pumpkin pie spice

Toppings & Dipping ideas

• ▢ powdered sugar
• ▢ maple syrup
• ▢ peanut butter
• ▢ chocolate sauce

Instructions

 

• In a shallow mixing bowl combine the egg whites, almond milk, protein powder, pumpkin spice, and whisk until well combined and minimal, if any, chunks of protein powder remain.
• Heat a non-stick skillet or griddle over medium heat and spray with cooking spray. Cut each slice of bread slice into 4 slices each.
• Place a couple of slices of bread into the French toast batter at a time and let them soak on both sides. Remove and let any excess drip off prior to adding to the hot pan. Cook on both sides for 3-4 minutes until the liquid eggs have cooked through and the french toast sticks are nice and golden brown. Remove from the pan and repeat with the remaining bread and French toast batter.
• Serve with maple syrup, peanut butter, chocolate sauce, powdered sugar, greek yogurt or fresh fruit.
• Optional: mix the sugar and pumpkin pie spice and place in a shallow bowl. Remove the sticks from the pan and immediately roll in the pumpkin pie and sugar mixture for a sweet sugary coating.

Notes

• All nutrition facts are an estimate and will change with any substitutions. 
• Substitute with any bread you prefer but brioche is great for soaking up the egg mixture and giving thick French toast sticks. 
• Sugar coating is not included in these nutrition facts are is optional but delicious. 

Nutrition

Serving: 8sticksCalories: 284kcalCarbohydrates: 35gProtein: 17gFat: 8gSaturated Fat: 4gCholesterol: 31mgSodium: 471mgPotassium: 108mgFiber: 1gSugar: 9g

Tried this recipe?Let us know how it was!

Photos by Marie-Catherine Dube