High-Protein French Toast Sticks for Adults

28g of protein that actually makes you want to get out of bed

Okay, confession time. I used to be that person who meal prepped sad egg white scrambles every Sunday, telling myself it was “fuel for my goals.” Meanwhile, my husband’s over there making actual French toast that smells like heaven, and I’m sitting with my flavorless protein brick feeling sorry for myself.

That all changed about six months ago when one of my clients – let’s call her Jessica – told me she was about to quit our nutrition plan because she was “tired of eating like a robot.” Girl, I felt that. So I went on a mission to crack the code on high-protein breakfasts that don’t make you question your life choices.

Enter: these ridiculously good French toast sticks that pack 28 grams of protein and taste like weekend mornings should taste. I’m not even kidding – I make a double batch every Sunday now, and my husband steals them from the fridge.

The Game-Changing Ingredients (That Actually Matter)

Here’s where most high-protein French toast recipes go wrong: they try to make regular bread work with a bunch of protein powder, and it ends up tasting like chalk-flavored disappointment. Been there, done that, threw it in the trash.

The secret? Start with protein-enriched bread as your foundation. I’m obsessed with Dave’s Killer Bread Protein ($4.99 at my local HEB), which gives you 5g of protein per slice without that weird artificial taste. According to USDA nutritional guidelines, combining complete proteins throughout the day helps maximize muscle protein synthesis – and this bread already has all nine essential amino acids.

For the coating, I use a mix of whole eggs and egg whites. Now, I know what you’re thinking – “Sarah, why not just use egg whites?” Because flavor matters, people! The whole eggs give you that rich, custardy texture while the extra whites pump up the protein without making it taste like rubber.

My go-to ratio:

• 3 whole eggs
• 4 egg whites
• 1/4 cup unsweetened almond milk
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• Pinch of salt (trust me on this)

The Method That Actually Works

I’m gonna be real with you – the first time I tried making these, I cranked my air fryer to 400°F thinking hotter meant better. Wrong. So wrong. Ended up with charcoal sticks that my dog wouldn’t even eat.

Here’s what I learned the hard way:

Step 1: Cut your protein bread into thick sticks – about 1-inch wide. Thin pieces just turn into sad, dry twigs.

Step 2: Whisk all your wet ingredients in a shallow dish. I use my old glass pie pan because it’s the perfect depth for dipping.

Step 3: Let those breadsticks really soak. Like, 30 seconds per side. The protein bread is denser than regular bread, so it needs time to absorb all that eggy goodness.

Step 4: Air fry at 350°F for 6 minutes, flip, then another 4-5 minutes. Research from the Cleveland Clinic shows that cooking proteins at moderate temperatures preserves more of their bioavailability, plus you won’t end up with hockey pucks.

My Weekly Batch-Cooking Strategy

Since I discovered this recipe, Sunday meal prep has actually become fun again. I make 16 sticks at once (using eight slices of bread), which gives me breakfast for four days. Each serving comes out to exactly 28g protein, 24g carbs, and about 280 calories.

Here’s my system: I cook them all Sunday night while watching Netflix, then store them in glass containers in the fridge. In the morning, I just pop four sticks in my toaster oven for 2 minutes, and boom – breakfast that doesn’t make me want to crawl back into bed.

Pro tip I learned from my CrossFit buddy Amanda: make extra and keep them in the freezer. They reheat perfectly and save you from those mornings when you’re running late and contemplating gas station breakfast bars. (We’ve all been there.)

The Toppings That Don’t Sabotage Your Goals

Look, I could tell you to eat these plain and call it a day, but let’s be realistic. Sometimes you need that sweet fix, especially if you’re coming from a Standard American Diet.

My favorite guilt-free combinations:

• Sugar-free maple syrup + fresh berries (adds fiber and antioxidants without the sugar crash)
• Greek yogurt + cinnamon (hello, extra 10g protein)
• Almond butter + banana slices (healthy fats that keep you full longer)
• Cottage cheese + honey drizzle (sounds weird, tastes amazing, adds 14g protein)

According to Harvard Health Publishing, eating 25-30g of protein at breakfast can reduce cravings by up to 60% throughout the day. I’ve tested this with my clients, and the ones who nail their morning protein are way more successful with their afternoon snack choices.

Troubleshooting Your French Toast Fails

After making these literally dozens of times (and teaching them to countless clients), I’ve seen every possible mistake. Here are the big ones:

Soggy bottoms: Your air fryer basket probably needs better airflow. Don’t overcrowd – I can fit eight sticks max in my Ninja Foodi, and they need space between them.

Dry, cardboard texture: You either didn’t let them soak long enough or cooked them too hot. Lower temp, longer soak time. Patience, grasshopper.

Falling apart during flipping: This usually happens with cheaper bread that doesn’t hold up well. Invest in good protein bread – it makes all the difference.

Not crispy enough: Lightly spray your sticks with avocado oil before cooking. Just a light mist – we’re not deep frying here.

The Real Talk About Protein Timing

I get asked about this constantly: “Sarah, does it really matter when I eat my protein?” Short answer: kinda, yeah.

Research published in the Journal of the International Society of Sports Nutrition shows that spreading protein intake throughout the day, with 25-30g at each meal, optimizes muscle protein synthesis better than cramming it all into one meal.

These French toast sticks hit that sweet spot perfectly. Plus, starting your day with solid protein sets you up for better blood sugar control and fewer cravings later. I’ve been tracking this with my continuous glucose monitor (yeah, I’m that nerdy), and my blood sugar stays way more stable when I start with protein-forward breakfasts.

Why This Works When Other Recipes Don’t

Honestly? Most high-protein breakfast recipes are created by people who think protein powder fixes everything. Spoiler alert: it doesn’t. Protein powder has its place, but when you’re trying to recreate a comfort food like French toast, texture matters as much as macros.

This recipe works because:

1. Real food foundation – protein bread that actually tastes good
2. Balanced approach – whole eggs for flavor, egg whites for protein
3. Proper technique – moderate temperature, adequate soaking time
4. Realistic portions – enough food to actually satisfy you

My Client Success Stories

Jessica, the one who almost quit? She’s been making these every Sunday for three months now. Lost 18 pounds, and more importantly, she actually looks forward to breakfast again. She even made them for her kids (with regular syrup because they don’t need to worry about sugar yet), and now it’s their Sunday tradition.

Then there’s Mike, my 6’4″ client who was surviving on protein bars and coffee. These French toast sticks completely changed his morning routine. He meal preps them with Greek yogurt and berries, and his energy levels throughout the morning are night and day different.

The Bottom Line

Look, I’m not saying these will change your life. But they might change your relationship with breakfast. After three years of helping people navigate nutrition plans, I’ve learned that sustainability beats perfection every single time.

These French toast sticks give you the protein your body needs with the comfort food experience your soul craves. They’re not perfect – nothing with this many carbs will be – but they’re realistic. And realistic is what gets you results you can actually maintain.

Make a batch this Sunday. Thank me later. And seriously, let me know how they turn out – I actually read all my messages, and client success stories make my whole week.

Now quit scrolling and go make some French toast sticks. Your future self will thank you, and your taste buds definitely will.

Marcus

P.S. – If you try these and love them as much as I do, check out my other high-protein breakfast hacks. I’m working on protein pancakes that don’t taste like cardboard next week!