Keto Cinnamon French Toast Sticks – Cozy, Low-Carb Comfort

French toast sticks bring back weekend memories, but most versions are loaded with sugar and carbs. This keto-friendly take gives you the same warm, cinnamon-scented comfort without the blood sugar spike. The texture is soft inside with crisp, golden edges you can grab and dip.

It’s simple, fast, and works for breakfast, brunch, or a snack. If you’ve missed classic French toast, this version feels like the real thing—just lighter and smarter.

Keto Cinnamon French Toast Sticks - Cozy, Low-Carb Comfort

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the bread (quick almond flour loaf): 1 cup fine almond flour
• 2 tablespoons coconut flour
• 1 teaspoon baking powder
• 1/4 teaspoon fine sea salt
• 3 large eggs
• 2 tablespoons melted butter or avocado oil
• 2 tablespoons unsweetened almond milk (or other low-carb milk)
• 1 teaspoon vanilla extract
• For the custard dip: 3 large eggs
• 1/3 cup unsweetened almond milk (or heavy cream for richer texture)
• 1 1/2 teaspoons ground cinnamon
• 1 teaspoon vanilla extract
• 2 tablespoons granular or powdered keto sweetener (erythritol, allulose, or monk fruit blend), to taste
• Pinch of salt
• For cooking and finishing: 2 tablespoons butter (plus more as needed)
• Extra cinnamon for dusting (optional)
• Sugar-free maple syrup or whipped cream, for serving
• Fresh berries (optional; count carbs if strict)

Method

 

1. Make the quick loaf. Preheat your oven to 350°F (175°C). Line a small loaf pan (about 8.5 x 4.5 inches) with parchment. In a bowl, whisk almond flour, coconut flour, baking powder, and salt. In another bowl, whisk eggs, melted butter, almond milk, and vanilla. Combine wet and dry just until smooth.
2. Bake and cool. Spread the batter in the pan and bake 18–22 minutes, until set and lightly golden. A toothpick should come out clean. Let it cool completely so it firms up. This helps it slice cleanly and hold up in the custard.
3. Slice into sticks. Trim the loaf edges if needed, then cut into thick slices about 3/4 inch each. Slice each piece into 3–4 sticks. You want sturdy sticks that won’t fall apart.
4. Mix the custard. In a shallow dish, whisk eggs, almond milk or cream, cinnamon, vanilla, sweetener, and a pinch of salt until smooth and slightly frothy.
5. Dip, don’t soak. Dip each stick in the custard, turning to coat. Let excess drip off. A quick dip helps them crisp instead of becoming soggy.
6. Pan-fry to golden. Heat a nonstick skillet over medium heat. Add butter. When it foams, place sticks in a single layer. Cook 2–3 minutes per side until deep golden and crisp on the edges. Work in batches and add more butter as needed.
7. Finish and serve. Dust lightly with cinnamon if you like. Serve warm with sugar-free syrup, a dollop of whipped cream, and a few berries. They’re great plain too.

What Makes This Special

These French toast sticks are made with low-carb “bread” that actually toasts well and holds its shape. They’re dipped in a rich, eggy custard with cinnamon and vanilla, then pan-fried in butter until golden.

The end result is satisfying and finger-friendly. You’ll get all the nostalgia with none of the heavy carbs.

Bonus: They reheat beautifully in the air fryer or oven, so you can prep ahead and enjoy a speedy breakfast all week.

Ingredients

• For the bread (quick almond flour loaf):
  • 1 cup fine almond flour
  • 2 tablespoons coconut flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon fine sea salt
  • 3 large eggs
  • 2 tablespoons melted butter or avocado oil
  • 2 tablespoons unsweetened almond milk (or other low-carb milk)
  • 1 teaspoon vanilla extract
• For the custard dip:
  • 3 large eggs
  • 1/3 cup unsweetened almond milk (or heavy cream for richer texture)
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon vanilla extract
  • 2 tablespoons granular or powdered keto sweetener (erythritol, allulose, or monk fruit blend), to taste
  • Pinch of salt
• For cooking and finishing:
  • 2 tablespoons butter (plus more as needed)
  • Extra cinnamon for dusting (optional)
  • Sugar-free maple syrup or whipped cream, for serving
  • Fresh berries (optional; count carbs if strict)

How to Make It

1. Make the quick loaf. Preheat your oven to 350°F (175°C). Line a small loaf pan (about 8.5 x 4.5 inches) with parchment.

   In a bowl, whisk almond flour, coconut flour, baking powder, and salt. In another bowl, whisk eggs, melted butter, almond milk, and vanilla. Combine wet and dry just until smooth.

2. Bake and cool. Spread the batter in the pan and bake 18–22 minutes, until set and lightly golden.

   A toothpick should come out clean. Let it cool completely so it firms up. This helps it slice cleanly and hold up in the custard.

3. Slice into sticks. Trim the loaf edges if needed, then cut into thick slices about 3/4 inch each.

   Slice each piece into 3–4 sticks. You want sturdy sticks that won’t fall apart.

4. Mix the custard. In a shallow dish, whisk eggs, almond milk or cream, cinnamon, vanilla, sweetener, and a pinch of salt until smooth and slightly frothy.
5. Dip, don’t soak. Dip each stick in the custard, turning to coat. Let excess drip off.

   A quick dip helps them crisp instead of becoming soggy.

6. Pan-fry to golden. Heat a nonstick skillet over medium heat. Add butter. When it foams, place sticks in a single layer.

   Cook 2–3 minutes per side until deep golden and crisp on the edges. Work in batches and add more butter as needed.

7. Finish and serve. Dust lightly with cinnamon if you like. Serve warm with sugar-free syrup, a dollop of whipped cream, and a few berries.

   They’re great plain too.

Keeping It Fresh

• Fridge: Store cooked sticks in an airtight container up to 4 days. Cool fully before sealing to avoid condensation.
• Freeze: Arrange on a sheet pan to freeze individually, then transfer to a freezer bag for up to 2 months. This keeps them from sticking together.
• Reheat: Air fryer at 350°F (175°C) for 4–6 minutes or oven at 375°F (190°C) for 8–10 minutes.

  They’ll crisp right back up.

Why This is Good for You

Low in carbs, high in satisfaction. Almond flour and eggs keep net carbs down while offering fat and protein that keep you full. That means steady energy without a crash.

Better fats, fewer spikes. Butter or avocado oil provides satiating fats, and the lack of refined flour helps keep blood sugar in check. Using allulose or monk fruit sweeteners adds sweetness without affecting net carbs for most people.

Gluten-free by default. Almond and coconut flours skip the gluten, which some people find easier on digestion.

Pitfalls to Watch Out For

• Soggy texture: Over-soaking the sticks in custard can make them fragile.

  Dip quickly and let excess drip off.

• Low heat = pale sticks: If the pan isn’t hot enough, they steam instead of brown. Medium heat with sizzling butter is the sweet spot.
• Too much sweetener: Some sugar alcohols can crystallize or taste cooling. Start with less and add to taste.

  Allulose tends to brown nicely.

• Wrong slice size: If sticks are too thin, they fall apart. Aim for sturdy, thick cuts.
• Skipping the cool-down: Slicing the loaf while warm makes it crumbly. Let it cool so it holds up.

Alternatives

• Use store-bought keto bread: If you have a brand you love, slice it into sticks and start at the custard step.

  Toast the slices lightly first for extra structure.

• Coconut flour only: You can make a coconut flour loaf, but it’s drier and more absorbent. If you try it, add an extra egg and a splash more milk for moisture.
• Dairy-free: Use avocado oil in the loaf and coconut oil or ghee for cooking. Swap almond milk for the cream in the custard.
• Spice twist: Add a pinch of nutmeg or cardamom to the custard.

  A little orange zest is great too.

• Protein boost: Whisk a scoop of unflavored or vanilla whey isolate into the custard. If it thickens too much, loosen with extra almond milk.

FAQ

Can I make this without baking a loaf first?

Yes. Use a quality keto bread, preferably slightly stale or toasted.

Cut into sticks, dip quickly, and pan-fry. It won’t be as rich as the almond flour loaf, but it’s fast and tasty.

What sweetener works best?

Allulose browns and tastes most like sugar. Monk fruit-erythritol blends also work well, but erythritol can taste cooling and crystallize.

Powdered versions dissolve more smoothly in the custard.

Why are my sticks falling apart?

They may be sliced too thin, the loaf might still be warm, or you’re soaking too long. Let the loaf cool completely, cut thicker sticks, and keep the dip quick.

Can I bake them instead of frying?

Yes. Arrange dipped sticks on a lined sheet and bake at 400°F (205°C) for 12–15 minutes, flipping once.

For extra crisp edges, finish under the broiler for 1–2 minutes.

How many carbs are in a serving?

It varies by ingredients and sweetener. As a rough guide, using almond flour and allulose, four sticks can land around 4–6g net carbs. Check your labels and calculate based on your exact brands.

Is heavy cream better than almond milk?

Cream makes the custard richer and helps browning.

Almond milk keeps it lighter. Both work—choose based on your macros and taste.

Can I make the batter ahead?

You can mix the custard a day ahead and keep it in the fridge. Whisk before using.

The baked loaf can be made 1–2 days ahead or frozen.

What pan should I use?

A good nonstick skillet or well-seasoned cast iron works best. Stainless steel tends to stick unless heavily buttered and carefully preheated.

Wrapping Up

Keto Cinnamon French Toast Sticks bring comfort and convenience together. They’re crisp outside, soft inside, and perfect for dipping.

With simple ingredients and quick prep, you can make a batch for the weekend and enjoy leftovers all week. Whether you cook them in butter on the stove or crisp them in the air fryer, they deliver classic breakfast joy—without the carb hangover.