These Protein French Toast Sticks are a fun, healthier twist on the classic breakfast favorite. They’re packed with 17 grams of protein per serving and easy to customize with your favorite bread, spices, or toppings. Perfect for kids and adults alike, they’re great for dipping in syrup, peanut butter, or even chocolate sauce—plus they store and reheat well for busy mornings.

Full Recipe:

Ingredients

• 8 slices brioche bread

• ½ cup liquid egg whites (220g)

• ½ cup unsweetened vanilla almond milk (120ml)

• 1 scoop vanilla protein powder (31g, such as PeScience Gourmet Vanilla)

• 1 tsp pumpkin pie spice or cinnamon

• Optional Coating:

  • 3 tbsp sugar

  • 1 tsp pumpkin pie spice

Topping & Dipping Ideas:

• Powdered sugar

• Maple syrup

• Peanut butter

• Chocolate sauce

• Greek yogurt

• Fresh fruit

Directions

1. In a shallow bowl, whisk together the egg whites, almond milk, protein powder, and pumpkin pie spice until smooth.

2. Heat a non-stick skillet or griddle over medium heat and spray with cooking spray.

3. Slice each piece of bread into 4 sticks.

4. Dip several bread sticks at a time into the egg mixture, coating both sides.

5. Place in the hot pan and cook 3–4 minutes per side until golden and cooked through.

6. Repeat with remaining bread and batter.

7. Optional: Mix sugar and pumpkin pie spice in a small bowl and roll freshly cooked sticks in the mixture for a sweet coating.

8. Serve with desired toppings or dipping sauces.

Nutrients (Per 8 Sticks)

• Calories: 284 kcal

• Protein: 17 g

• Carbohydrates: 35 g

• Fat: 8 g

• Saturated Fat: 4 g

• Sugar: 9 g

• Fiber: 1 g

• Sodium: 471 mg

Why Protein French Toast Sticks Are So Popular

Protein French Toast Sticks offer the best of both worlds—they’re indulgent and satisfying while also providing a hefty protein boost. The classic French toast is often seen as a sweet, indulgent breakfast, but by using liquid egg whites, protein powder, and unsweetened almond milk, this recipe lightens up the dish while still delivering the familiar, comforting flavors you love.

The protein content is the standout feature of this recipe. At 17 grams of protein per serving, it helps you feel fuller for longer, making it a great option for those who are active, trying to maintain a balanced diet, or simply looking for a more substantial breakfast. The addition of protein powder in the batter adds an extra nutritional punch without altering the flavor.

These French toast sticks are also incredibly easy to customize. You can adjust the flavor by choosing your favorite spices, like cinnamon or pumpkin pie spice, or by selecting different types of bread. And, with the option to roll the sticks in a sweet sugar-and-spice coating, they offer the perfect balance of sweet and savory. These sticks are also fantastic for meal prep, so you can enjoy a quick, healthy breakfast throughout the week.

Key Ingredients for Protein French Toast Sticks

This recipe uses simple, easy-to-find ingredients that give you the best results:

• Brioche bread: Brioche adds a soft, slightly sweet texture that’s perfect for French toast. You can swap it for any bread of your choice, such as whole wheat, gluten-free, or even a hearty sourdough, depending on your preference.

• Liquid egg whites: Using egg whites keeps the dish lighter and adds a good amount of protein without the additional fat from the yolks.

• Unsweetened vanilla almond milk: A dairy-free option that adds creaminess without added sugar. You can use regular milk or any other milk substitute as well.

• Vanilla protein powder: This adds the protein boost and vanilla flavor that makes these sticks filling and delicious. Look for a high-quality protein powder that blends well and doesn’t affect the texture or taste of the dish.

• Pumpkin pie spice or cinnamon: This gives the French toast a warm, cozy flavor that enhances the sweetness of the bread. You can also adjust the amount based on how strong you want the spice flavor to be.

Optional Coating:

• Sugar and pumpkin pie spice: For those who love a sweeter French toast, mixing sugar and pumpkin pie spice and rolling the sticks in it creates a delicious, cinnamon-sugar finish.

Step-by-Step Instructions for Protein French Toast Sticks

Making Protein French Toast Sticks is quick and easy. Here’s how you can prepare them:

1. Prepare the Egg Mixture: In a shallow bowl, whisk together the egg whites, almond milk, protein powder, and pumpkin pie spice (or cinnamon) until smooth. This will be your batter for dipping the bread.

2. Slice the Bread: Slice each piece of brioche bread into 4 sticks. This gives you perfectly-sized, easy-to-dip pieces.

3. Cook the Sticks: Heat a non-stick skillet or griddle over medium heat and spray it with cooking spray or add a little butter or oil. Dip several bread sticks at a time into the egg mixture, making sure to coat both sides of the bread.

4. Cook Until Golden: Place the dipped bread sticks in the hot pan and cook for about 3-4 minutes per side, or until they’re golden brown and cooked through.

5. Optional Sweet Coating: If you’d like a sweet coating, mix together sugar and pumpkin pie spice in a small bowl. Roll the freshly cooked sticks in the sugar mixture for a deliciously sweet finish.

6. Serve and Enjoy: Serve the Protein French Toast Sticks warm with your choice of toppings. Some great options include powdered sugar, maple syrup, peanut butter, chocolate sauce, Greek yogurt, or fresh fruit.

Why This Recipe Is So Healthy

Protein French Toast Sticks are a healthier alternative to traditional French toast for several reasons:

• High in Protein: Each serving provides 17 grams of protein, making it a filling and satisfying breakfast that helps with muscle repair and keeps you feeling fuller for longer.

• Lower in Fat: By using egg whites instead of whole eggs and unsweetened almond milk instead of regular milk or cream, this recipe keeps the fat content in check.

• Customizable: You can easily adjust the ingredients to fit your dietary preferences, whether that’s using gluten-free bread, dairy-free milk, or reducing the sugar for a lighter version.

Serving Suggestions and Toppings

These Protein French Toast Sticks are versatile and can be served in many ways. Here are some ideas for toppings and pairings:

• Maple Syrup: Classic and sweet, maple syrup adds just the right amount of sweetness to balance out the protein-packed French toast.

• Peanut Butter: For a creamy, protein-rich topping, spread some peanut butter on top of the sticks.

• Chocolate Sauce: If you’re craving something indulgent, drizzle a little chocolate sauce for a dessert-like treat.

• Greek Yogurt: For an extra boost of protein and creaminess, top your French toast sticks with a dollop of Greek yogurt.

• Fresh Fruit: Add a burst of freshness with fresh fruit like berries, banana slices, or apple slices.

Storing and Reheating Leftovers

If you have leftovers, Protein French Toast Sticks store well and can be reheated for a quick breakfast the next day:

• Storage: Let the French toast sticks cool completely before storing them in an airtight container in the fridge for up to 3 days.

• Reheating: Reheat the sticks in a toaster or oven at 350°F (175°C) for 5-10 minutes until they’re heated through and crispy again. You can also microwave them, but they won’t be as crispy.

Conclusion: A Fun and Healthy Breakfast

In conclusion, Protein French Toast Sticks are a fun, healthy, and protein-packed breakfast that’s easy to make and customizable. With 17 grams of protein per serving, they’re perfect for refueling in the morning or as a post-workout snack. This recipe offers all the deliciousness of traditional French toast, but with a healthier twist that doesn’t compromise on flavor. Whether you enjoy them with maple syrup, peanut butter, or fruit, these Protein French Toast Sticks are sure to be a hit with everyone in your family. Enjoy a satisfying breakfast that’s both nutritious and indulgent!