Easy High Protein French Toast Sticks (pumpkin spice)
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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?
Why you’ll love this recipe
- A healthier lightened-up take on the classic.
- These are an easy and delicious breakfast option that are full of protein.
- Use the pumpkin spice addition or change it up to whatever flavor you’re feeling.
- Kids will love dipping these in maple syrup, whipped cream, or chocolate sauce!
- A delicious high-protein breakfast everyone can enjoy.
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.
Variations and Substitutions
- Can use French Baguette, Challah bread or any bread you prefer like whole wheat bread or white bread, or swap with high-protein bread like Dave’s Killer Bread. This is also a great way to use up any stale bread!
- Any dairy-free milk or regular milk will work even heavy cream.
- Use your favorite protein powder, one you love the flavor of that mixes well with liquid, I am using PeScience Gourmet Vanilla.
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.
Recipe Tips
- Reheating! These are best reheated in the air fryer! Simply cook at 360 degrees Fahrenheit for 2-3 minutes until warmed and crisped back up. If you do not have an air fryer use a toaster or toaster oven. Additionally, you can reheat in a skillet on the stovetop but the air fryer is really the best!
- Store in an airtight container in the refrigerator for 2-3 days.
- Omit the pumpkin spice and replace with cinnamon for your typical French toast flavor.
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
Protein French Toast Sticks
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You can find this recipe and many others on MyFitnessPal and MacrosFirst by searching: Ohsnapmacros – Protein French Toast Sticks
Ingredients
- 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
Photos by Marie-Catherine Dube
So yummy! My kids absolutely loved them and I’ll definitely make them again.
Hi! Did you cook in a air fryer?