High Protein French Toast Sticks
Breakfast
french toast
high protein
breakfast
air fryer
no fry
Kelton Maloy · ★★★★★
High Protein French Toast Sticks
PREP 10 minutes · COOK 14 minutes · SERVES 2
2 SERV
EASY
10 minutes
14 minutes
Ingredients
0 of 16 gathered
For the french toast sticks
4 slices high protein bread (about 5g protein a slice), each cut into 3 sticks
2 large eggs
1/4 cup egg whites
1/4 cup milk (skim or 1%)
1 scoop (about 1/3 cup) vanilla whey protein powder
1 tsp vanilla extract
1/2 tsp cinnamon
Pinch of salt
Cooking spray
For the cinnamon sugar coating
2 tbsp coconut sugar
1 tbsp powdered monk fruit sweetener
1 1/2 tsp cinnamon
For the maple greek yogurt dip
1/2 cup nonfat plain greek yogurt
1 tbsp pure maple syrup
1/4 tsp vanilla extract
Pinch of cinnamon
Method
Make the sticks
2
Preheat the oven to 400°F (or air fryer to 375°F). Line a sheet pan with parchment and mist it with cooking spray.
3
Cut each slice of bread into 3 sticks. You'll have 12.
4
In a wide shallow bowl, whisk the eggs, egg whites, milk, protein powder, vanilla, cinnamon, and salt until smooth. Blend it quickly if it stays clumpy, protein powder likes to fight you.
5
Dip each stick, soaking just 2 to 3 seconds a side. Don't drown them or they turn to mush. Lay them on the pan with space between each one.
6
Mist the tops with cooking spray. Bake 12 to 14 minutes, flipping halfway, until golden and set. (Air fryer: 8 to 10 minutes, flip once.)
Coat them
8
While they bake, stir the coconut sugar, powdered monk fruit, and cinnamon together in a shallow dish.
9
The moment the sticks come out, while they're still warm and a little tacky, roll each one in the cinnamon sugar. Do it hot, cold sticks won't grab the coating.
Dip
11
Stir the greek yogurt, maple syrup, vanilla, and a pinch of cinnamon until smooth and dippable.
12
Dunk the warm sticks and go.
Macros
440
Calories
37g
Protein
8g
Fat
54g
Carbs
Per serving · approximate values
Questions People Ask
Can I make these ahead?
Bake and coat them fresh for the best crunch. You can bake ahead, refrigerate, and reheat in the air fryer or oven for a few minutes to crisp back up, then coat after reheating.
No air fryer?
The oven at 400°F does the job. Just flip them halfway so both sides get golden.
Can I freeze them?
Yes. Freeze the baked, uncoated sticks, then reheat from frozen in the air fryer or oven and coat while hot.
Storage
Best fresh and warm. Store leftover baked sticks in an airtight container in the fridge up to 3 days and reheat in the air fryer or oven to re-crisp, then coat. Keep the dip separate, up to 4 days.