Protein French Toast Sticks

Name: Protein French Toast Sticks
Prep time: 8 min
Cook time: 12 min
Total time: 20 min
Ingredients: 6 slice Bread, cut into sticks; 2 Egg, beaten; 30 g Protein powder; 1 tsp Cinnamon, ground; 2 tbsp Maple syrup, divided; 1 tbsp Butter, for the skillet; 1 pinch Salt; 80 ml Water

Protein French Toast Sticks · ready in 20 min · 2 servings · 476 kcal per serving · easy · 8 ingredients

These cinnamon scented French toast sticks turn bread and eggs into a sweet, dippable breakfast with a protein boosted custard and maple finish.

Prep: 8 min
Cook: 12 min
Total: 20 min
Serves: 2
kcal: 476
Difficulty: easy

Breakfast Quick (30 min or less)Vegetarian High-protein (25 g+)

A QiMeal recipe · Updated 3 October 2026

Ingredients · 2 servings

6 sliceBread, cut into sticks
2Egg, beaten
30 gProtein powder
1 tspCinnamon, ground
2 tbspMaple syrup, divided
1 tbspButter, for the skillet
1 pinchSalt
80 mlWater

Equipment

stovetop, bowl, whisk, knife, cutting board, skillet, spatula, plate, measuring spoon, fork, small bowl

Instructions

Mise En Place
Gather bread, eggs, protein powder, cinnamon, maple syrup, butter, salt, water, a bowl, whisk, knife, skillet, spatula, and plate. · 3 min
What to look for: All ingredients are measured and tools are within reach.
Cut Bread
Slice each bread piece into 3 sturdy sticks, keeping the cuts even so they soak at the same pace and hold their shape in the pan. · 2 min
What to look for: Bread sticks look even and firm.
Whisk Custard
Whisk eggs, water, protein powder, cinnamon, salt, and 20 g maple syrup until smooth, scraping the bowl so no dry powder remains. · 3 min
What to look for: Custard is smooth, lightly speckled, and pourable.
Soak Sticks
Dip bread sticks in the custard for 10 seconds per side, letting excess drip back into the bowl so the centers moisten without falling apart. · 4 min
What to look for: Bread is coated on all sides but still holds its shape.
Melt Butter
Heat a skillet over medium heat, melt the butter until foamy, then arrange the sticks in 1 layer with small gaps for easy turning. · 2 min
What to look for: Butter is foamy and bread sizzles gently on contact.
Cook Sticks
Cook the sticks for 3 minutes per side, turning gently until the custard sets and the outside becomes golden with crisp edges. · 6 min
What to look for: All sides are golden and the edges look lightly crisp.
Serve Warm
Serve warm sticks with remaining 20 g maple syrup for dipping while the edges are crisp and the centers stay tender. · 1 min
What to look for: Sticks are plated in a neat stack with maple syrup ready for dipping.

Nutrition (per serving)

kcal	476
Protein	27 g
Carbohydrates	61 g
of which sugars	18 g
Fat	14 g
of which saturated	6 g
Fibre	3 g
Sodium	772 mg

Nutri-ScoreC

Allergens

Contains: gluten, milk, eggs

Storage and reheating

Fridge: up to 2 days
Freezer: yes, up to 1 months
Warm in a covered skillet over low heat for 3 minutes, then uncover for 1 minute to restore crisp edges.

Ingredient substitutions

Bread

Thick sliced bread: Use a firm slice so the sticks do not fall apart during dipping.

Egg

Egg white: Use 2 egg whites for each whole egg for a lighter custard with less richness.

Protein powder

Whey protein powder: A plain or vanilla style protein powder works best with cinnamon and maple.

Cinnamon

Ground cinnamon: Use fresh ground cinnamon for the clearest warm aroma.

Maple syrup

Honey: Honey gives a thicker dip and a floral sweetness instead of maple depth.

Butter

Olive oil: Use slightly less oil because it coats the pan more quickly than butter.