Keto French Toast Sticks
Posted: 01/14/21
Updated: 11/20/21
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These keto French toast sticks take our easy keto French toast recipe and turn it into a delicious, lightly-fried, cinnamon-coated breakfast treat. Only 6g net carbs in 4 French toast sticks!
What Makes This Recipe So Good
- It’s super easy and comes together so quickly. From pantry to plate in less than 15 minutes, it’s perfect for busy mornings!
- You can have it for breakfast or dessert! For a more dessert-like treat, pair these keto French toast sticks with Keto Whipped Cream and low carb fruit.
- It’s just as delicious as traditional French toast without all the carbs and sugar.
Key Ingredient
Coconut Flour – This high-protein, low-carb, gluten-free flour alternative is perfect for keto dieters. The high-fiber content helps replace some of the fiber lost in cutting carbohydrates, and it also helps keep you full. Because it absorbs a lot of liquid, it doesn’t behave quite like almond flour or all-purpose flour.
How to Make Them
The keto bread for this recipe is the same 90-second keto bread from our delicious Keto French Toast – and it’s literally as easy as “mix” and “microwave”!
Mix everything together in a square microwave-safe dish and nuke it for 90 seconds. Once the bread cools, cut it into 4 strips and coat it in the cinnamon egg wash. Be sure to coat both sides evenly!
Lightly fry the toast sticks in melted butter until they’re golden brown on both sides. If you want, you can remove them from the pan and coat them in a cinnamon-erythritol blend. Otherwise, go straight from pan to plate and serve with fruit or keto-friendly maple syrup! I really like Lakanto Maple-Flavored Syrup.
Chef’s Tips
- Use a 4×6 or 5×7 dish for the bread. Anything larger will make it too thin!
- You can use the same dish for your egg wash. The keto French toast sticks won’t bend quite as well as traditional bread, so a too-small bowl will make dipping the sticks difficult.
- Fry the French toast sticks over medium heat to ensure they cook evenly. If you notice the bread is browning on the edges and not in the center, gently press on the sticks with a spatula while they’re frying.
More Keto Recipes You’ll Love
- Keto Flour Mix
- 30 Keto Air Fryer Recipes
- Keto Red Velvet Cake
- Magic Keto Lasagna
- 25 Keto Slow Cooker Recipes
- Keto Zuppa Toscana
- Keto Granola
- Cheesy Keto Green Beans
- Baked Keto Empanadas
- Keto Banana Bread
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Keto French Toast Sticks
These keto French toast sticks take our easy keto French toast recipe and turn it into a delicious, lightly-fried, cinnamon-coated breakfast treat. Only 6g net carbs per serving!
serving (4 sticks)
Ingredients
- 2 tablespoons butter melted
- 2 tablespoons heavy cream
- 1 egg
- 1 ½ tablespoons coconut flour
- ½ teaspoon baking powder
- butter for frying
For the Egg Wash
- 1 egg
- 1 tablespoon heavy cream
- ¼ teaspoon powdered cinnamon
- ½ teaspoon vanilla extract
For the Cinnamon-"Sugar" Coating (Optional)
- ½ cup Granular Swerve Sweetener
- 1 teaspoon ground cinnamon
Equipment
- Small microwaveable dish – 4×6 or 5×7
- medium mixing bowl
- medium skillet
Instructions
- Whisk together all ingredients in small 4×6 or 5×7 microwave-safe dish. Microwave for 90 seconds.
- Let bread cool completely, then slice into four long strips.
- In a small bowl, mix together ingredients for egg wash.
- One by one, dip strips into egg wash, fully coating both sides.
- Melt butter in medium skillet over medium heat. Fry toast sticks until browned on both sides.
For the Cinnamon-"Sugar" Coating (Optional)
- Whisk together coating ingredients in a small bowl. Remove fried toast sticks from skillet and immediately dip in coating mixture, covering both sides.
- Serve finished sticks on their own or with fruit and keto-friendly maple syrup.
Notes
Recipe yields 1 serving of 4 French toast sticks. Nutrition information shown reflects 1 serving of 4 sticks. Nutrition information does not include the optional cinnamon-“sugar” coating. Macros may vary slightly depending on the specific brands of ingredients used.
Nutrition Information
Serving: 4sticks | Calories: 536kcal | Protein: 15g | Fat: 49g | Saturated Fat: 28g | Trans Fat: 1g | Total Carbs: 10g | Fiber: 4g | Sugar: 3g | Net Carbs: 6g | Cholesterol: 449mg | Sodium: 352mg | Potassium: 555mg | Calcium: 158mg | Iron: 2mg
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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