Weekend mornings feel extra cozy with this easy keto French toast recipe. These low carb French toast sticks are my go-to when I want something comforting, protein-packed, and just sweet enough to feel like a treat. Each serving has about 10g of protein and only 2–3g net carbs—plus, they’re freezer-friendly and make the perfect keto meal prep breakfast. These low carb French toast sticks keep me full for hours and remind me of Sunday mornings as a kid when my dad would always make French toast 😍
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Why This Keto French Toast Recipe is a Must-Try
1. Protein French Toast Without Protein Powder
This is real-deal high protein French toast made from whole food ingredients—no chalky powders needed. The base is essentially a keto French toast loaf made with eggs and cream cheese that delivers both texture and protein.
2. Low Carb & Satisfying
Every bite of these keto French toast sticks is rich, buttery, and satisfying without spiking blood sugar. They’re sweet enough to feel indulgent, but made with clean, keto-friendly ingredients.
3. Easy to Make & Meal Prep Friendly
Bake the loaf ahead of time and fry up slices when you’re ready. Perfect for busy mornings, or when you want a cozy brunch that doesn’t require a ton of effort.
Ingredients Breakdown
Eggs
Eggs are the foundation of this low carb French toast recipe, giving structure and protein. They also make this a great option for protein French toast without protein powder.
Cream Cheese
Cream cheese adds richness and moisture to the batter. It gives the keto French toast loaf a creamy texture and helps hold everything together.
Butter
Butter adds flavor and fat, which is key in keto recipes. It also makes the final French toast sticks golden and crisp when fried.
Vanilla Extract
This adds a warm, sweet aroma to balance the savory eggs and tangy cream cheese—essential for that classic French toast flavor.
Coconut Flour
Coconut flour helps to lightly bind the loaf. Just a small amount goes a long way, helping it bake up fluffy without carbs.
Baking Powder
A little baking powder gives the loaf a subtle lift, so it isn’t overly dense once baked and sliced.
Sugar-Free Maple Syrup (for dipping)
No keto French toast recipe is complete without syrup. I use a sugar-free maple syrup to keep it low carb while still getting that nostalgic sweetness.
How to Make Keto French Toast
Step 1: Prep Your Ingredients
Bring the eggs, cream cheese, and butter to room temperature. This helps everything blend more smoothly for the perfect batter.
Step 2: Blend the Batter
Add the eggs, cream cheese, butter, and vanilla extract to a high-speed blender. Blend until smooth. Then pulse in the coconut flour and baking powder until just combined.
Step 3: Bake the Loaf
Pour the batter into a greased and parchment-lined loaf pan. Bake at 350°F for 50–60 minutes, or until firm in the center. The middle may sink slightly after cooling—this is totally normal.
Step 4: Chill & Slice
Let the keto French toast loaf cool, then refrigerate for a few hours or overnight. Slice into French toast sticks—about 24 to 36, depending on your preferred size.
Step 5: Fry Until Golden
Heat butter in a skillet over medium-low heat. Fry the sticks in batches, turning until golden and crispy on all sides.
Step 6: Add Toppings
Optional but so good: Toss the sticks in a cinnamon and sugar-free sweetener mixture before serving. Drizzle with sugar-free syrup.
Tips for Success
1. Let the Loaf Chill
Chilling helps the loaf firm up and makes it easier to slice cleanly.
2. Don’t Rush the Frying
Fry the sticks slowly over medium-low heat so they crisp without burning.
3. Use a Nonstick Pan
This makes frying easier and ensures the sticks don’t fall apart.
Keto French Toast Flavor Variations
Berry French Toast
Top with fresh berries or sugar-free berry compote for a fruity twist.
Stuffed Keto French Toast with Cream Cheese Filling
Spread a little cream cheese between two thinner sticks or slices before frying for a stuffed version.
Cinnamon Roll French Toast Sticks
Add cinnamon to the batter, roll fried sticks in cinnamon/sweetener, and top with a drizzle of a keto cream cheese glaze.
FAQs
Can I freeze keto French toast sticks?
Yes! Freeze after slicing, then fry straight from frozen for a quick breakfast.
Is this high protein French toast good for meal prep?
Absolutely. Make the loaf ahead, slice, and fry as needed. They hold up well in the fridge for a few days.
Do I need to use coconut flour?
Yes—since coconut flour is so absorbent, just a small amount helps the batter set properly. If using almond flour or a different flour, you’ll want to use about 3-4x more than the amount of coconut flour called for.
Can I make this as a full loaf instead of sticks?
Yes! Simply slice and serve like classic French toast for a keto French toast loaf version.
Try This Keto French Toast Recipe!
If you give this keto French toast recipe a try, I’d love to hear what you think. Please leave a comment and rating, and don’t forget to post a photo and tag me on Instagram so I can see your creation!
XO,
Sarah
Keto French Toast Sticks
Want to save this recipe?
I’ll email this post to you, so you can come back to it later! -Sarah
Ingredients
- 8 large eggs
- 1 cup cream cheese
- ¼ cup butter salted
- 1 tsp vanilla extract
- 1 tbsp coconut flour
- ½ tsp baking powder
- sugar-free maple syrup for dipping
Instructions
- Allow eggs, butter, and cream cheese to come to room temperature.
- Preheat oven to 350 °F Grease an 8×4 inch loaf pan and line with parchment paper for easier removal.
- Combine first four ingredients in a high-speed blender. Blend until smooth. Add remaining ingredients and pulse until combined.
- Pour batter into the pan, and bake about 50 minutes to 1 hour, or until firm in the center.
- Allow to cool. Refrigerate for a few hours or overnight before slicing to use for the french toast sticks.
- Slice into approximately 24-36 stick shapes, or whatever size and shape you desire.
- Heat a tablespoon of butter in a skillet over low-medium heat. Fry sticks in batches, turning until golden brown on all sides.
- Optional: Dip french toast sticks in mixture of 1-2 tbsp granulated sugar-free sweetener mixed with 1/2 tsp cinnamon to coat.
- Dunk in sugar-free syrup, and enjoy!!!
What can I substitute for the coconut flour. Nut allergies make it impossible to use any nut flour? Is it necessary? Is it just a thickener?
You could probably replace it with your preferred type of flour! But add a little more than what is called for, as coconut flour is very absorbent.
my go-to weekend breakfast
I love this recipe! So easy to make ahead