Keto Pumpkin French Toast Sticks are the best fall breakfast treat! Tender almond flour bread dipped in sugar-free pumpkin spice batter and fried to perfection!
First new keto pumpkin recipe of the season, and it’s a good one! Although, to be fair, I am not in the habit of putting up recipes that aren’t good. I think all of my keto pumpkin recipes are pretty darn tasty.
But these keto pumpkin french toast sticks are truly something special, and they are going to make your fall mornings especially tasty.
What’s not to love? Tender keto bread dipped in a pumpkin spice egg batter and fried to golden brown perfection. Then they are rolled in a sweet cinnamon coating.
Dipped into your favorite keto syrup, they are a pumpkin spice taste sensation!
Light and airy keto bread
Have I sold you yet on these delicious keto french toast sticks? Eager to get going? Well, the first step is to make a light keto bread for the French toast.
This bread recipe actually grew out of the chiffon cake in my cookbook, The Ultimate Guide to Keto Baking. I tested that recipe multiple times and ended up with some in my freezer. On a whim one day, I decided to turn it into french toast.
Oh baby was it good! The cake itself is light and airy from the beaten egg whites, so it dries out well and soaks in that delicious egg batter.
When I got a hankering for Keto Pumpkin French Toast, I knew I could turn this cake into a keto bread. I made a slightly smaller version in a loaf pan, and I also made it less sweet.
Then I cut it into slices and let it dry out over night. Worked like a charm!
How to make Keto French Toast
After you’ve made the bread and let it dry out, this recipe comes together easily. And it’s a family pleaser! My best tips for getting it right:
- Whatever you do, don’t grease the sides of the pan. Similar to keto angel food cake, this bread needs to “climb” the sides of the pan. Greasing the pan will cause your bread to fall more easily.
- Once the bread is cooled, slice it into 12 even slices and lay it on a cooling rack. You can let it dry out overnight or you can place it in a warm of (about 200F) for a few hours, until it feels dry to the touch.
- Cut each slice into three even sticks. This will make 36 keto french toast sticks.
- Whisk the pumpkin spice batter well. The pumpkin likes to sink to the bottom so you may have to whisk it every so often as you are dipping the sticks.
- Allow the sticks to sit in the batter for 30 seconds each, to soak up more of the batter.
- I suggest using butter for the pan, as it makes the keto french toast more golden brown.
- You can make all of the sticks first and then roll in the cinnamon coating, or you can roll them in the coating as they come off the pan.
How to serve and store Keto French Toast
People always want to know what to serve with things like keto pancakes, keto waffles, and keto french toast. There are lots of delicious options for sugar-free syrup out there now.
I like the All-U-Lose brand, and I know that the ChocZero Maple Syrup is also very popular.
Another great thing about these Keto French Toast Sticks is that they can be made ahead. They store really well in a covered container in the fridge, and can be heated up in a toaster oven or microwave.
If you plan on freezing them, I would recommend rolling them in the cinnamon coating after thawing.
Ready to make these delicious Keto Pumpkin French Toast Sticks?
More delicious keto pumpkin breakfast options
- Keto Pumpkin Pancakes
- Keto Pumpkin Cream Cheese Muffins
- Keto Pumpkin Scones
- Keto Pumpkin Breakfast Bars
- Keto Pumpkin Pecan Bagels
- Keto Dutch Baby Pancake
Keto Pumpkin French Toast Sticks are the best fall breakfast treat! Tender almond flour bread dipped in sugar-free pumpkin spice batter and fried to perfection!
- 1 cup almond flour
- 1/3 cup egg white protein powder (or whey protein)
- 2 tbsp Swerve Sweetener
- 2 tsp baking powder
- 1/2 tsp salt
- 3 large eggs, separated
- 1 large egg (whole, not separated)
- 3 tbsp avocado oil
- 2 tbsp water
- 1/2 tsp cream of tartar
- 3 large eggs
- 1/4 cup heavy whipping cream
- 3 tbsp pumpkin puree
- 3 tbsp powdered Swerve
- 1 tsp pumpkin pie spice
- 1/2 tsp vanilla extract
- 2 tbsp Butter or oil for the pan
- 3 tbsp Swerve Sweetener
- 1/2 tsp cinnamon
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Preheat the oven to 325F and line the very bottom (only the bottom) of a 9×5 loaf pan with parchment paper. Do not grease the pan at all.
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In a large bowl, whisk together the almond flour, protein powder, sweetener, baking powder, and salt. In a medium bowl, whisk together the egg yolks, whole egg, oil, and water. Whisk the egg mixture into the dry ingredients until smooth and well combined.
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In another large bowl, beat the egg whites with the cream of tartar until they hold very stiff peaks. Fold the egg whites into the batter until well combined and no streaks remain.
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Spread the batter in the prepared pan and bake 40 to 50 minutes, until the top is risen, uniformly golden brown, and springs back when pressed. Remove from the oven and let cool completely in the pan.
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Run a sharp knife around the inside of the pan to loosen and flip out. Remove the bottom parchment.
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Cut into 12 even slices and set on a wire rack to dry out overnight. Then cut each slice into 3 sticks.
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In a wide shallow bowl, whisk together the eggs, cream, pumpkin puree, sweetener, pumpkin pie spice, and vanilla.
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In a large skillet over medium heat, melt 1/4 of the butter. Dip each stick into the pumpkin mixture, tossing to coat. Allow each stick to absorb the batter for about 30 seconds.
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Add 1/4 of the sticks to the pan, but don't crowd them. Cook the sticks on all sides until golden brown, about 1 minute per side. Remove to a platter and repeat with the remaining butter, batter, and sticks.
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In a shallow dish, combine the sweetener and cinnamon. Roll the sticks in the coating. Serve warm with butter, or your favorite keto syrup.
Susan says
Is the protein powder necessary? The price for that is way out of my budget?
Carolyn says
Yup, it’s absolutely necessary, sorry. It’s the thing that allows this cake/bread to rise and hold its shape.
Patricia says
I at first thought that too. But after all the recipes that I cook with it, and they don’t really take that much at a time, it’s a good investment to deliciousness that will dance in your mouth!!!
Nancy says
Research on Amazon. You can find egg white and whey protein powders for less than what Carolyn’s link led to… 🙂
Patti Sani says
Can’t wait to try this! Just made the chiffon cake last weekend and it is so good. My husband took a bite and just grinned! Thank you for all your great recipes.
Carolyn says
So glad to hear that!
Meggan says
Do you think that these would freeze well? I am working on easy meal prep freezer breakfast ideas. Thank you so much these sound wonderful.
Carolyn says
Please read the section on how to store…
Christine M. says
These look great! I read where you mentioned the idea came from the Chiffon cake recipe in one of your books. Lately I have been pulling recipes from Everyday Ketogenic Kitchen, Easy Keto Dinners, and Keto Soups and Stews. I will have to add this to our breakfast menu for next week.
Ruth Bakee says
Why would the loaf sink in the middle while cooking? Thanks
Carolyn says
Did you whip your egg whites until stiff? Did you use the protein powder?
Patricia says
This was today’s indulgence this morning. What a delightful way to start my day. Carolyn, you never EVER disappoint. Thank you for all the imagination, calculations, hard work and love that you put into your recipes for us to enjoy. Do you have a new cook book coming out any time soon????
Carolyn says
Thanks so much, Patricia. I am putting out a little ebook for “Keto for Two” very soon. It’s just something I put together myself as I really have no desire to do anymore published books at this time.
Patt Akins says
I’m getting ready to try one of your receipts for the first time. The pumpkin spice French bread sticks, they sound wonderful! I’m a very new practicer of Keto and struggling to learn to cook for just myself as well as with dietary restrictions caused by some of the medication I take. I just read that you my be publishing a keto cookbook geared toward cooking for two!! That is very exciting for me. Hope you are able to do it soon. I’m looking forward to trying many of your recipes. Thanks for the time and effort you’re willing to invest to help others like myself. It is so appreciated.
Courtney says
I must have done something wrong. My bread came out slightly flat. I used whey not sure what happened. There’s no way I can cut each slice into 3 sticks.
Carolyn says
You may have taken it out of the oven too early? If it deflated, that might be why. Can you cut each slice into two sticks?
Lee Barnett says
Hi Carolyn,
Thankyou so much for this delicious recipe. I served it for dessert today to my cousins with fresh mixed berries, a drizzle of cream & sugar free maple syrup. Trust me there were no crumbs left on the plates…!
Really enjoying learning to cook Keto with you. Love the videos as well.
Kind regards,
Lee from Australia
Carolyn says
Thanks, Lee!
RENEE D. DEPIERRO says
Hi Carolyn.
I just want to let you know how truly amazing we all think you are. You and your recipes have absolutely saved my keto diet. Now I need to know if there is anything I can substitute for the avocado oil. Thank you in advance.
Your biggest fan,
Renee from Las Vegas
Carolyn says
Any liquid oil should be fine.
Patricia says
Do you think using “store-bought” white keto bread would work?
Carolyn says
I think it would work just fine but still take the time to dry it out. Also, I believe a lot of them are cut into very thin slices so don’t expect the same size sticks as mine…
Patricia says
I am currently away from home – where I DO have the egg white protein powder. I will make the bread when I get back…but this looks so good and I DO have a loaf of Franz (?) I am more than willing to cut up for this amazing-sounding recipe! Thanks for the quick answer!
lisa says
Is there a sub for almond flour? Nut allergy. I was thinking of using GF flour cup to cup. Thank you
Carolyn says
You can certainly try it but since I don’t know what that GF flour is, who makes it and how it works, I really can’t offer any advice.
Lisa says
Thank you! I appreciate it 🙂
Christina says
I’m wondering if my protein powder could be subbed in this recipe. The only thought is that the egg whites are REALLY necessary. I use Isopure unflavored whey protein isolate. Zero carbs. zero gluten. lactose free. Any thoughts? I know you probably haven’t tried it but if you could weigh in on the necessity of that egg white protein vs what I have, that’s good enough. These look amazing! ty!
Carolyn says
I think it should work – can’t guarantee that one!
Mary Ann says
I was wondering, Would this bread recipe work for making thanksgiving dressing? I was thinking that if it held up to soaking then frying it might hold up well to the butter and chicken broth in dressing, without getting to mushy.
Carolyn says
I think it would indeed. I was thinking the same thing!
LadyJ says
Wow was this GOOD !!! I made the bread the day before to allow it to dry out. It was so nice and light and has a good texture. It was easy to assemble the french toast sticks and then I put them into a container to take to the campground for a shared meal with some friends. It was so nice to have a good dish to share that was easy to reheat. The flavors are so good with this recipe.
Krissy Allori says
To say my kids loved these would be the understatement of the year. They turned out perfect!
Eden says
Can’t believe how delicious these were!! Easy to make and the pumpkin flavor was so good. Can’t wait to make them again!
Kristyn says
We are so making these, this weekend! My kids request french toast sticks all the time & they will love these!! The pumpkin flavor is an added bonus!
Maria says
I was unable to get the egg whites and cream of tar tar to form any kind of peak. I would love to see how you get it done. I’m praying this doesn’t ruin my bread.
Carolyn says
It’s easy to whip egg whites… as long as you don’t allow ANY yolk or any other liquid into the bowl and you are using clean bowls and beaters. It’s very important to make sure of this or your whites won’t beat properly.