These Cinnamon Roll Protein French Toast Sticks are everything you want in a cozy breakfast—warm cinnamon flavor, lightly crisp edges, a soft center, and a creamy cinnamon drizzle on top. Even better, they’re gluten-free, high in protein, dairy-free, and meal-prep friendly!
If you love cinnamon rolls but want something a little more balanced for breakfast, these protein French toast sticks give you those same cozy cinnamon-roll flavors while packing in plenty of protein to help keep you full and satisfied.
They’re also perfect for breakfast meal prep. Make a batch at the beginning of the week, divide the French toast sticks between your meal prep containers, and reheat them whenever you need a quick breakfast.
Why You’ll Love These Protein French Toast Sticks
There are so many reasons these have become one of my favorite high-protein breakfast ideas:
- High in protein: Eggs, egg whites, and collagen peptides give traditional French toast a protein boost.
- Gluten-free: I use gluten-free bread, making this an easy gluten-free breakfast option.
- Dairy-free: Both the French toast and creamy cinnamon drizzle can be made completely dairy-free.
- Great for meal prep: Make five servings at once for easy breakfasts throughout the week.
- Family-friendly: French toast sticks are fun to eat and easy to serve.
- Cinnamon-roll inspired: Cinnamon, vanilla, maple syrup, and the creamy cinnamon drizzle give these French toast sticks that classic cinnamon-roll flavor without actually making cinnamon rolls.
How to Reheat French Toast Sticks
For the best texture, reheat the French toast sticks in an air fryer, toaster oven, or skillet. This helps bring back some of those lightly crisp edges.
You can also microwave them when you’re short on time. They’ll be softer, but they’ll still taste delicious. Keep the cinnamon drizzle refrigerated and add it after reheating the French toast.
Can You Freeze Protein French Toast Sticks?
Yes! French toast sticks are a great freezer-friendly breakfast. Allow the cooked sticks to cool completely before freezing. For easier individual portions, freeze them in a single layer first and then transfer them to a freezer-safe container or bag.
Reheat them directly from frozen in the toaster oven or air fryer until warmed through. I recommend making the dairy-free cinnamon drizzle fresh or storing it separately in the refrigerator rather than freezing it with the French toast.
What to Serve with Cinnamon Roll French Toast Sticks
These French toast sticks are delicious on their own, but I especially love turning them into a complete high-protein breakfast.
Try serving them with:
- Berry compote or fresh berries
- Maple chicken sausage
- Fresh blueberries or strawberries
- Greek-style dairy-free yogurt
- Almond or peanut butter
- A small drizzle of maple syrup
- Scrambled eggs or egg whites
The combination of cinnamon roll French toast sticks, berry compote, and maple chicken sausage makes an especially satisfying sweet-and-savory breakfast meal prep.
More Healthy Breakfast Meal Prep Ideas
If you’re on the search for more healthy breakfast meal prep ideas, here are a few of my favorites. All of these recipes are gluten free.
Cinnamon Roll Protein French Toast Sticks (meal prep recipe)
Equipment
Ingredients
French Toast Sticks:
- 10 Slices of Gluten Free Bread (I use Canyon Bakehouse MultiGrain and/or Heritage Style bread)
- 5 Eggs
- 3/4 C. Egg Whites
- 1/4 C. Unsweetened Almond Milk
- 4 Tbsp Unflavored Protein Powder (I use collagen peptides)
- 2 Tbsp Maple Syrup
- 1 Tbsp Ground Flaxseed
- 2 tsp Vanilla Extract
- 2 tsp Cinnamon
- 1/4 tsp Nutmeg
- 1/4 tsp Sea Salt
Dairy Free Cinnamon Drizzle:
- 1/2 C. Dairy Free Cream Cheese, softened (feel free to use regular cream cheese)
- 2 Tbsp Protein Powder (I use collagen peptides)
- 3-4 Tbsp Unsweetened Almond Milk
- 3 Tbsp Pure Maple Syrup
- 1 tsp Vanilla Extract
- 1 tsp Cinnamon
- Pinch of Sea Salt
Instructions
For the French Toast Sticks:
- Preheat oven to 375 F. Line a large baking sheet with parchment paper. Spray the paper lightly with non-stick oil.
- Slice each piece of bread into 3 strips.
- In a large mixing bowl, add the eggs, egg whites, almond milk, protein powder, maple syrup, ground flax, vanilla, cinnamon, nutmeg, and sea salt. Whisk until egg yolks are broken down and everything is fully combined. To ensure the smoothest consistency, use an immersion blender.
- Dip each bread slice into the batter for about 5 seconds and then place onto the baking sheet. Repeat this process with all of the bread slices. Lightly spray the tops of the bread slices with non-stick oil.
- Bake for 18 minutes. Then, flip the bread slices and bake another 10-12 minutes or until golden.
- If meal prepping 5 days worth, each meal prep container will contain 6 slices.
For the Cinnamon Drizzle:
- Make sure the cream cheese is softened first. Add all ingredients to a mini blender or food processor and blend until smooth. Start by adding 2 Tbsp of the almond milk and then add an extra tablespoon(s) if needed to thin out the consistency to your liking.
- Transfers to a storage container or separate equally into 5 mini sauce cups for meal prepping.
Notes
- Macros. The macros listed above are for 1 serving of the french toast sticks (6 slices of bread) and 1 serving of the cinnamon drizzle sauce (about 2 tbsp or 1/5th of the drizzle recipe). Keep in mind, because you’ll likely have some of the custard mix leftover (the egg mixture you dip the bread in for the french toast sticks), it’s hard to calculate an exact macro count. The above calculation is based on if you use about 3/4 of the custard mix with about 1/4 of it leftover.
- Meal Prepping. For a full balanced meal, I like to pair the french toast sticks with my chicken sausage and berry chia compote. Both of those recipes can be found in the description box of this youtube video.
