High-Protein French Toast Sticks (Freezer Friendly)
These High-Protein French Toast Sticks are an easy freezer breakfast made with high-protein bread, eggs, and Fairlife milk. Perfect for busy school mornings and part of my back-to-school freezer prep series.
Creator: Leslie Stokes
If you’ve been following along with my Back-to-School Freezer Prep Series, then you already know my goal this year: stock the freezer with breakfasts, lunches, and snacks that make school mornings so much easier.
These High-Protein French Toast Sticks have officially earned a permanent spot.
My kids absolutely love French toast sticks, but I wanted something that tasted homemade, had a little more protein, and could be pulled straight from the freezer on those chaotic weekday mornings. After a little testing, this version has become our favorite.
I use a high-protein bread from the grocery store, make a simple egg mixture with Fairlife milk, cinnamon, and vanilla, then bake everything in the oven until golden. If you want to boost the protein even more, you can whisk in a scoop of your favorite vanilla protein powder.
Right before they come out of the oven, I sprinkle them with a little brown sugar and cinnamon. It gives them that classic French toast flavor without needing to coat them in sugar beforehand, and they taste so much better than the boxed freezer version.
The best part? I can make a big batch on the weekend, freeze them, and breakfast is basically done for weeks.
Why You’ll Love These
- High in protein
- Freezer friendly
- Kid approved
- Much better than frozen store-bought French toast sticks
- Great for busy school mornings
- Easy to customize with protein powder
- Ready in minutes from the freezer
Variations
- Add vanilla protein powder for an extra protein boost.
- Swap cinnamon for pumpkin pie spice in the fall.
- Sprinkle with cinnamon sugar instead of brown sugar.
- Serve with peanut butter, almond butter, fresh fruit, or Greek yogurt for even more protein.
Storage
Store leftovers in the refrigerator for up to 4 days or freeze for up to 3 months in an airtight freezer bag.
How to Reheat
For the best texture, pop them in the air fryer at 350°F for 4–6 minutes. They come out crispy on the outside and soft in the middle—just like they were freshly made.
You can also reheat them in the oven at 375°F for 8–10 minutes, in a toaster oven at 375°F for 5–7 minutes, or microwave them for 30–60 seconds if you’re in a hurry.
Frequently Asked Questions
Can I add protein powder?
Absolutely! One scoop of vanilla protein powder mixes right into the egg mixture and adds even more protein.
Can I make these ahead of time?
Yes! They’re perfect for meal prep and one of my favorite breakfasts to keep stocked in the freezer.
What bread works best?
Any sliced high-protein bread works great. Just avoid bread that’s extremely soft since it can become soggy.
Can I make these dairy-free?
Yes. Substitute your favorite dairy-free high-protein milk for the Fairlife.
Tips for this freezer Meal Prep
- Slightly stale bread works even better because it holds onto the egg mixture without getting soggy.
- Don’t soak the bread too long—just a quick dip is all you need.
- Let the sticks cool completely before freezing so they stay crisp when reheated.
- If you’re making a double batch, freeze them in a single layer first so they don’t stick together.
I hope this back to school meal prep helps you! Don’t forget to follow along on social media for more Meal Prep + healthy recipes!
High-Protein French Toast Sticks
Ingredients
- 8 slices high-protein bread
- 4 large eggs
- ½ cup Fairlife milk
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
- 1 tablespoon maple syrup or honey optional
- 1 scoop vanilla protein powder optional
- Cooking spray
Brown Sugar Topping
- 2 tablespoons light brown sugar
- ½ teaspoon cinnamon
Let's Make It
- Preheat oven to 400°F. Line a baking sheet with parchment paper and lightly spray with cooking spray.
- Cut each slice of bread into 3 sticks.
- In a large bowl whisk together: eggs, Fairlife milk, vanilla, cinnamon, salt, maple syrup (if using) and protein powder (if using)
- Quickly dip each bread stick into the egg mixture, coating both sides. Don’t let them soak too long.
- Arrange on the prepared baking sheet in a single layer.
- Bake for 10–12 minutes.
- Flip each stick and bake another 8–10 minutes, until golden and cooked through.
- While still warm, sprinkle with the brown sugar and cinnamon mixture.
- Cool completely before serving or freezing.
Freezer Instructions
- Allow the French toast sticks to cool completely.
- Freeze in a single layer for about 1 hour.
- Transfer to a freezer-safe bag or airtight container.
- Store for up to 3 months.
Reheating Instructions
- Air Fryer (Best Method): 350°F for 4–6 minutes
- Oven: 375°F for 8–10 minutes
- Toaster Oven: 375°F for 5–7 minutes
- Microwave: 30–60 seconds (they’ll be softer but still delicious)
- Serve with maple syrup, fresh berries, powdered sugar, peanut butter, or yogurt for dipping.
Nutrition Facts
(per serving)
Calories: 225
Protein: 18g
Carbohydrates: 19g
Fat: 8g
Fiber: 4g
Sugar: 6g
Recipe Notes: Nutrition will vary depending on the brand of high-protein bread and whether protein powder is added.
Meal Prep in 1 Hour
You can use any two of the meals in this series to get your meal prep done in just about and hour, give or take!
Having your breakfast and lunch ready for the week helps you stay on track with your nutriton, saves you time and money! I truly beleive that meal prep does not need to be over complicated, take too much time or be boring!
I always get asked- “do you ever get tired of eating the same thing all week?” and the answer is, no! Not when the food taste good! I give plenty of variety in these preps and keep it simple!
As always, thanks for being here and remember, don’t over complicate the process! Take a deep breath, you got this!
