Easy High Protein French Toast Sticks Recipe

High Protein French Toast Sticks have always held a special place in my heart. Growing up, Sunday mornings in our house were always filled with the sweet scent of cinnamon and vanilla wafting from the kitchen. My mom would make her famous French toast—crispy on the outside, soft on the inside—and we’d gather around the table, laughing, sharing stories, and filling up on delicious food.

As I’ve gotten older, I’ve tweaked the recipe to make it healthier, adding protein-packed ingredients, but it still brings back those warm memories of family and love. This is my way of keeping that tradition alive, offering a breakfast that fuels both the body and the soul.

Why Choose High Protein French Toast Sticks?

There’s something comforting about High Protein French Toast Sticks. They remind us of simpler times, when breakfast meant more than just food. It was a chance to sit down, laugh, and enjoy a meal with family. But today, we want more than comfort. We need fuel. This recipe swaps out the usual ingredients for protein-rich ones. It gives you the same great taste, but with more energy and protein.

Whether you’re in a rush or prepping for the day ahead, this meal works. It’s quick, tasty, and healthy—everything you need to start the day right. If you’re looking for more protein-packed breakfast ideas, check out our Cottage Cheese Oats Pancakes for a twist on your morning routine. It’s another great way to fuel your body for the day ahead!

Ingredients for High Protein French Toast Sticks Recipe

To make these High Protein French Toast Sticks, you need just a few simple ingredients. Here’s what you’ll need:

• 4 slices high-protein bread
• 2 eggs
• ½ cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tsp cinnamon
• ½ tsp vanilla extract
• 1–2 tsp maple syrup (optional)
• Butter or coconut oil spray (for cooking)
• Optional toppings: Greek yogurt, berries, sugar-free syrup

Cooking Equipment and Tools

Making High Protein French Toast Sticks requires only a few basic kitchen tools. Here’s what you’ll need to get started:

• Frying pan or griddle
• Whisk and mixing bowls
• Spatula
• Knife
• Plate

Cooking Time and Serving People

Making High Protein French Toast Sticks is quick and easy. Here’s what you need to know:

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Servings: 4 people

How to Make High Protein French Toast Sticks Recipe

Making High Protein French Toast Sticks is easy and a great way to enjoy a nutritious breakfast that will keep you full and energized all morning long. Follow these simple steps for a delicious, protein-packed meal!

Step 1: Prepare the Batter: In a mixing bowl, whisk together 2 eggs, ½ cup unsweetened almond milk, 1 scoop vanilla protein powder, 1 tsp cinnamon, and ½ tsp vanilla extract. Whisk until smooth and well-combined. This will create a creamy batter that gives the French toast sticks a protein boost while keeping them flavorful and delicious.

Step 2: Prep the Bread: Cut 4 slices of high-protein bread into 2-3 inch sticks. You can use any bread you like, but high-protein bread ensures a filling breakfast. A thicker slice holds the batter better, but feel free to adjust the size based on your preference. This is the base of your tasty French toast sticks.

Step 3: Coat the Bread: Heat a pan over medium heat and spray with butter or coconut oil. Dip each breadstick into the batter, making sure it’s evenly coated. Let any excess batter drip off before placing it onto the hot pan. This ensures the sticks aren’t soggy and cook evenly for a crispy outer texture.

Step 4: Cook the Sticks: Place the batter-coated breadsticks onto the heated pan. Cook for about 2-3 minutes on each side, or until golden brown and crispy. Keep the heat at medium to avoid burning. Flip carefully with a spatula to cook both sides evenly, ensuring a perfect crispness on the outside and a soft center inside.

Step 5: Serve: Once cooked, remove the French toast sticks from the pan and place them on a plate. For added sweetness, drizzle 1-2 tsp maple syrup on top. This optional step gives a delightful flavor, but you can skip it for a healthier alternative or use sugar-free syrup if preferred.

Step 6: Add Toppings: Top your French toast sticks with Greek yogurt, fresh berries, or a drizzle of nut butter. You can also sprinkle some nuts or seeds for extra texture and nutrition. These toppings add extra protein, vitamins, and flavor, making your breakfast even more satisfying and fun to eat!

Serving Ideas for High Protein French Toast Sticks Recipe

Take your High Protein French Toast Sticks to the next level with these delicious and nutritious serving ideas. These toppings and sides not only enhance the flavor but also boost the protein content, making your breakfast even more satisfying and balanced.

1. Greek Yogurt: Top your High Protein French Toast Sticks with Greek yogurt for added creaminess and a protein boost. Greek yogurt is rich in protein and probiotics, making it a healthy and filling addition that keeps you satisfied longer.

2. Fresh Berries: Add a handful of fresh berries such as strawberries, blueberries, or raspberries to your French toast sticks. Berries are high in antioxidants, vitamins, and fiber, making them a nutritious and flavorful topping that complements the dish perfectly.

3. Nut Butter: For a delicious, nutty twist, drizzle almond butter or peanut butter on your French toast sticks. Nut butters are rich in healthy fats, protein, and fiber, making them a great addition to your high-protein breakfast. For another tasty nut-based treat, check out our Brach’s Maple Nut Goodies!

4. Sugar-Free Syrup: If you’re craving sweetness, drizzle some sugar-free syrup over your French toast sticks. This option provides the classic maple syrup taste without the added sugar, keeping your meal light and healthy.

5. Nuts or Seeds: Sprinkle chia seeds, sliced almonds, or sunflower seeds on top of your French toast sticks for a crunchy texture. These healthy additions are packed with protein, fiber, and omega-3 fatty acids, making your breakfast more nutritious.

6. Side of Scrambled Eggs: Pair your French toast sticks with a side of scrambled eggs for a well-rounded, protein-packed breakfast. Eggs are an excellent source of high-quality protein and essential nutrients.

7. Smoothie: Serve your French toast sticks with a protein smoothie to create a complete breakfast. A smoothie can be packed with fruits, vegetables, and protein, providing you with a nutritious, energizing start to your day.

Tips for High Protein French Toast Sticks Recipe

To make sure your High Protein French Toast Sticks turn out perfectly every time, here are some helpful tips that will elevate your cooking experience and ensure the best results:

1. Choose the Right Bread: For a protein-packed breakfast, opt for high-protein bread or whole grain bread. This will not only increase the protein content but also provide extra fiber and nutrients. Thicker slices of bread work better as they hold up well during the battering process.

2. Don’t Over-Saturate the Bread: When dipping the bread into the batter, be careful not to soak it for too long. A quick dip is enough to coat the bread without making it soggy. Let any excess batter drip off before placing it in the pan to maintain a crispy texture.

3. Use Medium Heat: Cooking on medium heat helps ensure that the French toast sticks cook evenly. If the heat is too high, the outside may burn before the inside cooks through. A moderate heat allows the batter to crisp up while ensuring the bread is soft on the inside.

4. Experiment with Protein Powder: You can customize the amount of protein powder based on your protein needs. Start with one scoop, but feel free to adjust according to your preference. Be cautious, though—too much protein powder can alter the texture of the batter, making it too thick or dense.

5. Add Extra Spices for Flavor: While cinnamon and vanilla extract are classic choices, feel free to get creative with your spices. Adding a pinch of nutmeg, pumpkin pie spice, or cardamom can bring a warm, unique flavor to your French toast sticks.

6. Don’t Skip the Toppings: While the French toast sticks themselves are delicious, toppings are key to making your meal even better. Adding fresh fruit, a dollop of Greek yogurt, or a drizzle of nut butter will enhance the flavor and add extra nutrients.

7. Keep It Crispy: To keep your High Protein French Toast Sticks crispy, avoid overcrowding the pan. If you’re making a large batch, cook in batches so the sticks have enough room to cook evenly and get that perfect crispiness.

8. Meal Prep Friendly: These High Protein French Toast Sticks are great for meal prep. Cook a larger batch and store the leftovers in the fridge for up to 3 days. You can easily reheat them in the microwave or air fryer for a quick and nutritious breakfast.

9. Vary Your Protein Sources: For a different twist, try adding a scoop of collagen powder or plant-based protein if you’re looking for a dairy-free or vegan option. These alternatives will still give you that protein boost without compromising the taste or texture.

Nutritional Value of High Protein French Toast Sticks Recipe

Understanding the nutritional value of high protein French Toast Sticks helps you make informed meal choices. Here’s a quick breakdown:

1. Protein: These French toast sticks provide 15-20 grams of protein per serving, thanks to ingredients like eggs, protein powder, and high-protein bread. Protein helps with muscle repair, keeps you full longer, and supports overall health.

2. Carbohydrates: The bread is the main source of carbs, providing 20-30 grams per serving. Choosing whole grain or high-protein bread adds extra fiber, which aids digestion and regulates blood sugar levels.

3. Healthy Fats: If topped with nut butter, these French toast sticks offer healthy fats, essential for cellular health and hormone regulation. Cooking with coconut oil or butter adds additional healthy fats in moderation.

4. Fiber: The high-protein bread and toppings like berries and seeds contribute about 3-5 grams of fiber per serving. Fiber aids digestion, promotes fullness, and supports overall gut health.

5. Vitamins and Minerals: Berries provide vitamin C, antioxidants, and fiber, while Greek yogurt adds calcium and probiotics. Eggs contribute vitamin D, B12, and choline, promoting overall well-being.

6. Calories: A serving typically contains 300-400 calories, depending on bread and toppings. This makes it a filling, balanced breakfast option for sustaining energy throughout the day.

7. Sugar: Using sugar-free syrup or fresh fruit as toppings keeps the sugar content low, offering a healthier alternative to traditional syrup. Natural sugars from berries provide sweetness without a sugar spike.

Creative Variations for High Protein French Toast Sticks Recipe

You can easily customize High Protein French Toast Sticks to suit your tastes and dietary needs. Here are a few creative variations to try:

1. Vegan Version: Use plant-based protein powder, flax eggs (1 tbsp flaxseed meal + 3 tbsp water), and almond milk to make these French toast sticks vegan-friendly. Top with dairy-free yogurt or nut butter for extra protein.

2. Gluten-Free: Swap regular bread for gluten-free bread to make this recipe suitable for those with gluten sensitivities. Gluten-free bread varieties like almond or coconut flour bread work well and still deliver a delicious texture.

3. Cinnamon Roll French Toast: For a sweeter twist, sprinkle extra cinnamon and nutmeg into the batter. Add a little extra vanilla extract for a more dessert-like flavor. You can even top with a light drizzle of sugar-free icing for a fun treat! If you’re a fan of cinnamon rolls, you’ll love our Sourdough Cinnamon Roll Focaccia Bread for a unique take on the classic flavor.

4. Chocolate Protein French Toast: Add chocolate-flavored protein powder to the batter for a rich, chocolaty breakfast. Top with sliced bananas, a sprinkle of cocoa powder, or a drizzle of sugar-free chocolate syrup for a decadent yet healthy option.

5. Berry Blast French Toast: For a fruity touch, blend fresh or frozen berries into the batter or layer them on top of the finished French toast sticks. Add a handful of chia seeds or hemp seeds for an extra nutritional boost.

How to Store Leftover High Protein French Toast Sticks Recipe

If you have leftovers or want to make a big batch for later, here’s how to store and reheat your High Protein French Toast Sticks:

1. Refrigeration: Store leftover French toast sticks in an airtight container in the fridge for up to 3 days. This keeps them fresh and easy to grab when you need a quick meal.

2. Freezing: For longer storage, place the cooked French toast sticks on a baking sheet in a single layer and freeze them for about 2 hours. Once frozen, transfer them to a zip-top freezer bag or airtight container. They can be stored in the freezer for up to 1 month.

3. Reheating: To reheat, simply place them in the microwave for 30-60 seconds or use the air fryer or oven at 350°F for 5-7 minutes for a crispy texture. The air fryer is especially great for keeping them crispy, just like fresh!

FAQs on High Protein French Toast Recipe

Here are some frequently asked questions (FAQs) about High Protein French Toast Sticks:

What bread is best for protein French toast sticks?

For the best results, use high-protein bread or whole grain bread. These options provide more protein and fiber than regular white bread, making them a healthier choice. High-protein bread is designed to give you a boost of protein, perfect for a filling breakfast that will keep you energized throughout the day.

Is there any protein in French toast sticks?

Yes, French toast sticks made with eggs, protein powder, and high-protein bread contain a good amount of protein. These ingredients ensure that your breakfast is not only delicious but also nourishing, providing you with the necessary protein to support muscle recovery and help keep you full longer.

Does French toast have high protein?

Traditional French toast doesn’t typically have much protein, but by using high-protein bread, adding protein powder to the batter, and including eggs, you can boost the protein content significantly. This version is perfect for those who want to enjoy a classic breakfast while getting the added benefits of extra protein.

Are French toast sticks healthy?

Yes, High Protein French Toast Sticks are a healthier alternative to regular French toast. By using whole grain bread and adding protein powder, eggs, and healthy cooking oils, this version is rich in protein, fiber, and healthy fats. These ingredients provide a balanced, filling breakfast that supports overall health and helps maintain steady energy levels.

Can I make this recipe gluten-free?

Absolutely! To make these High Protein French Toast Sticks gluten-free, simply substitute the regular bread with your preferred gluten-free bread. There are many delicious gluten-free options available that still provide a good texture and flavor, ensuring you can enjoy this nutritious meal without any gluten.

Which toast has the most protein?

High-protein bread is the best option if you want the most protein in your French toast. This type of bread is specifically designed to have added protein, often from ingredients like seeds, nuts, or protein powder. It’s perfect for boosting the protein content of your meal and keeping you fuller for longer.

What is a yummy high-protein breakfast?

High Protein French Toast Sticks are a tasty and nutritious high-protein breakfast option. By using eggs, protein powder, and high-protein bread, these French toast sticks are packed with protein, fiber, and healthy fats. They provide a satisfying and energizing start to your day, perfect for anyone looking for a filling, nutrient-dense breakfast.

Is French toast healthy for weight loss?

Yes, when made with high-protein bread and eggs, High Protein French Toast Sticks can be a great option for weight loss. They’re lower in calories than traditional French toast and packed with protein, which helps keep you full for longer, preventing overeating and supporting your weight management goals.

Can I make this dairy-free?

Yes! You can easily make these High Protein French Toast Sticks dairy-free by using non-dairy milk (such as almond, oat, or soy milk) and dairy-free yogurt or nut butter for toppings. This ensures you can enjoy the recipe without any dairy, making it suitable for those with lactose intolerance or following a plant-based diet.

Can I freeze high-protein French toast sticks?

Yes, you can freeze High Protein French Toast Sticks for up to a month. After cooking, place them on a baking sheet in a single layer and freeze until firm. Then transfer the sticks to a freezer-safe bag or container. When you’re ready to enjoy, simply reheat them in the microwave, oven, or air fryer for a quick and easy breakfast.

Conclusion

High Protein French Toast Sticks are a tasty and healthy way to start your day. They are easy to make and packed with protein. With eggs, protein powder, and high-protein bread, you get a filling and nutritious breakfast.

You can make them gluten-free or dairy-free, too. The toppings are endless. Add Greek yogurt, berries, or sugar-free syrup to make them even better. These French toast sticks are perfect for busy mornings or as a post-workout meal. Enjoy a quick and tasty meal that keeps you full all morning!

Have questions or feedback? We’d love to hear from you! Don’t forget to follow Cookupp on Pinterest for a delicious mix of inspiring recipes you’ll want to try again and again!