Mornings can be a total whirlwind for busy families. You need a fast breakfast that actually keeps you full. These protein french toast sticks are the perfect solution for your routine. They taste like a treat but pack a serious punch. You get all the flavor of a classic diner breakfast. Plus, they are ready in 20 minutes from start to finish.
Why This Recipe Is a Winner
This recipe is a massive win for a healthy reset. It uses egg whites and protein powder for a boost. Your kids will love dunking these golden sticks. It feels like a weekend brunch every single day. They are low in calories but high in satisfaction. You won’t feel hungry just an hour later. This is simple comfort food you can feel good about.
Simple Cooking Steps
Making these is as simple as dipping and flipping. You just whisk your batter until it is smooth. Slice your bread into easy-to-grab strips. Even if you are half-asleep, you can do this. The non-stick skillet does all the hard work. You will have a hot breakfast on the table fast. It is a fail-proof method for any beginner cook.
Simple Ingredients
Most of these items are likely in your pantry right now. Fresh bread and protein powder make the base.
- 4 slices of white or brioche-style bread
- 200g liquid egg whites
- 31g vanilla whey protein powder
- 60ml unsweetened almond milk
- 1 tsp ground cinnamon
- 1/2 tsp vanilla extract
- 1 tbsp granulated stevia or erythritol
- Non-stick cooking spray
Step-by-Step
- In a shallow dish, whisk together liquid egg whites, whey protein powder, almond milk, cinnamon, vanilla extract, and sweetener until smooth and free of clumps.
- Slice each bread slice into three vertical strips to create sticks.
- Preheat a large non-stick skillet over medium heat and coat with cooking spray.
- Dip each bread stick into the egg mixture, allowing them to soak for 5-10 seconds per side until fully saturated but structurally sound.
- Transfer the sticks to the hot skillet, cooking in batches if necessary.
- Sear for 2-3 minutes per side or until the exterior is golden brown and the egg mixture is set.
- Remove from heat and serve with sugar-free syrup or fruit.
Best Ways to Enjoy It
Serve these warm with a drizzle of sugar-free syrup. Fresh berries add a lovely pop of color. You can even dip them in Greek yogurt. They are perfect for tiny hands to enjoy easily. Pack them into containers for easy weekday lunches. Set the table and enjoy a stress-free morning with your family.
Keep It Fresh
Store any leftovers in the fridge for three days. You can also freeze them for a month. Reheat them in a toaster for the best crunch. A 350°F oven works great for larger batches. Avoid the microwave to keep them from getting soggy. Meal prep has never been this simple or delicious.
Tips for Best Results
- Whisk the protein powder well to avoid any dry clumps.
- Don’t soak the bread for too long or it will break.
- Use a high-quality non-stick spray to prevent sticking.
- Try brioche bread for a much richer, dessert-like flavor.
- Double the batch for a busy back-to-school week.
- Add a pinch of nutmeg for extra seasonal warmth.
- Watch the heat carefully so the protein doesn’t burn.
Ways to Switch It Up
- Swap almond milk for oat milk if you prefer.
- Use gluten-free bread to keep it allergy-friendly for everyone.
- Add chocolate protein powder for a fun cocoa twist.
- Use pumpkin spice during the cozy fall months.
Common Questions
Can I freeze these?
Yes, they freeze beautifully for easy mornings. Just pop them in the toaster when you are ready. It makes busy school mornings much smoother.
What bread is best?
White or brioche-style bread works best for soaking up batter. It stays soft on the inside while getting perfectly golden outside. Thicker slices are usually easier to handle.
Will my kids like them?
They are a total crowd-pleaser for all ages. The stick shape makes them fun to eat. They won’t even know they are eating extra protein.
I hope these sticks make your mornings a bit brighter. They are a staple in my kitchen for a reason. Enjoy every sweet and protein-packed bite.
— Alex
Ingredients
- 4 slices of white or brioche-style bread
- 200 g liquid egg whites
- 31 g vanilla whey protein powder
- 60 ml unsweetened almond milk
- 1 tsp ground cinnamon
- 1/2 tsp vanilla extract
- 1 tbsp granulated stevia or erythritol
- Non -stick cooking spray
Instructions
- In a shallow dish, whisk together liquid egg whites, whey protein powder, almond milk, cinnamon, vanilla extract, and sweetener until smooth and free of clumps.
- Slice each bread slice into three vertical strips to create sticks.
- Preheat a large non-stick skillet over medium heat and coat with cooking spray.
- Dip each bread stick into the egg mixture, allowing them to soak for 5-10 seconds per side until fully saturated but structurally sound.
- Transfer the sticks to the hot skillet, cooking in batches if necessary.
- Sear for 2-3 minutes per side or until the exterior is golden brown and the egg mixture is set.
- Remove from heat and serve with sugar-free syrup or fruit.
