Low Carb French Toast Sticks Recipe


This has to be my favorite low carb breakfast recipe yet!

What is it, you ask? Blueberry French Toast Sticks that are keto friendly and very low carb made with super simple ingredients. πŸ™‚

Keto Breakfast Ideas - Egg Loaf made into Blueberry Low Carb French Toast Sticks

Just LOOK at this deliciousness!!

Keto Breakfast Recipes You'll LOVE!

Have you seen the Egg Loaf Recipe that’s making waves across the web? If you haven’t tried it yet, let me tell you: it’s worth all the talk. πŸ˜‰

That’s what I used to make the beautiful blueberry french toast sticks above!

I originally heard about it from @keto.sam.iam (Samantha) on Instagram myself and shared her recipe here. Here’s the simplified version of the recipe…

Low Carb Egg Loaf Recipe

If you’ve ever made “cream cheese pancakes” this is the same basic recipe, but WAY better. The original recipe is for 8 servings, but you can halve the recipe or adjust it accordingly. The ratio is 1 egg, 1 ounce of cream cheese, 1 tbsp butter.

Low Carb Egg Loaf Recipe

I use the Philadelphia 5 Simple Ingredients cream cheese that is 1/2 carb per ounce instead of 2 carbs per ounce, lowering the carb count on this recipe dramatically:

Lowest Carb Cream Cheese


* 8 ounce cream cheese (soften in the microwave)
* 8 tbsp butter (I also melted it some to blend easier)
* 8 Large Eggs
* Cinnamon (I didn’t measure mine, just dashed it in)
* OPTIONAL: sweetener of choice, to taste

Note: I did NOT add sweetener to mine because it’s sweet enough to me when you top it with berries & sugar free syrup – or even just the syrup. πŸ˜‰


I left my cream cheese & butter out on the counter to soften while I was busy doing other things, then warmed it a little in the microwave to make it blend better.

Whisk your eggs, soften the butter & cream cheese then mix all three ingredients with a hand mixer to a liquid consistency with no chunks of cream cheese.

(to the best of your ability, I say – because mine still had little bitty small white chunks all in it, lol – and I blended the butter & cream cheese together first even)

Preheat the oven to 350 degrees.

You can either grease a baking dish liberally with butter, or use parchment paper. I had the best luck with parchment paper, after trying it both ways.

I used a baking dish slightly smaller than 9×11 I believe. I’m still experimenting with dish sizes for a full batch vs half batch, but it seems to do fine either way – it just comes out thicker or less thick.

Sam says to bake it at 350 degrees for 15-30 minutes. Less time comes out more like “flan” and longer comes out more like “bread.” I baked mine the full 30 minutes until nicely browned on the bottom and firm/done all the way through.

This was my first batch, and I forgot the cinnamon so I swirled it in at the end – with a heavy hand obviously, lol. This is what it looked like BEFORE it went in the oven:

Keto Egg Loaf Recipe

I’ll walk you through the photo tour of my two batches so you know EXACTLY what to expect with this recipe – including my variation of adding blueberries and making french toast sticks out of this recipe. πŸ™‚

After 30 minutes, I pulled mine out of the oven. It had fluffed WAY up around the edges, but then calmed down while it was cooling down – still a little uneven but not as bad as I thought it was going to be:

Low Carb Egg Loaf - Recipe Ideas

Using the parchment paper I was able to slide it right out of the baking dish and let it cool, then cut it into eight (8) equal servings.

Creative Keto Egg Loaf Recipes

The brands/ingredients you use, what you top it with, and the number of servings you cut it into will all determine the macros and carb count.

I use the MyFitnessPal Recipe Calculator and enter my own brands/amounts, and the number of squares or servings I cut it into.

Mine came out to 1 carb per serving, and 87% fat:

Carb Count for Egg Loaf Recipe - Keto Macros

Yes, it’s “eggy” just like cream cheese pancakes. But baking it the full amount of time (30 minutes, or until firm/done) gives it a great bread-like texture that holds together really well.

Low Carb Egg Loaf

Honestly, I ate that first slice straight out of the dish – plain – and it was delicious with nothing but the cinnamon in it. πŸ™‚

But I’d seen others fry it in butter to make “french toast” in various ways, so I sealed it and put it in the refrigerator and pulled it out to make breakfast the next morning…

I cut each of the 8 squares (um, there were 7 left lol) in half which made two french toast sticks per serving of egg loaf.

Making Keto French Toast Sticks from Egg Loaf

I liked mine thick and fluffy, but if you wanted them thinner & crisper, you could also cut them in half the other way – with a very sharp knife.

I was making breakfast for two, so I melted a full TBSP of butter over medium heat in a non stick skillet and fried all 14 “sticks” – flipping them once to brown them nicely on both sides.

Low Carb French Toast Sticks

(It took me two meals to finish my half, lol.)

I was torn on which syrup to use, or which flavor of syrup I should say.

The ChocZero Syrups are all AMAZING and to date I prefer the Chocolate (not for this though) and the Maple Pecan – but I hadn’t tried the Vanilla yet.

Sugar Free Syrups

Our coupon code at ChocZero is: TravelingLowCarb – for a discount.

I opted for the Vanilla Syrup (which is clear) and only used a little drizzle with blueberries & raspberries.

Once that vanilla mixed with the berry juices over the buttered french toast sticks… it was an AMAZING flavor combo!

Low Carb Breakfast Ideas

I browned mine well on both sides to give it a crisp buttery outside, but they were still very soft & fluffy on the inside.

Low Carb French Toast Sticks

Egg Loaf Recipe Ideas

I had exactly enough ingredients to make another half batch (4 eggs, 4oz cream cheese, 4 tbsp butter) so this time I decided to add diced blueberries to the recipe. πŸ™‚

Blueberry French Toast Sticks – Low Carb Style!

Using the exact same recipe with half the ingredients and a smaller baking dish, the only thing I added was 1/4 cup (35 grams) of blueberries.

This time I greased the glass baking dish liberally with butter.

Blueberry Egg Loaf Recipe - Keto Breakfast Ideas

It came out of the dish okay, but it took a little finesse. Maybe because of the blueberries. But the parchment paper was definitely easier. πŸ˜‰

Next I fried them in butter on each side, just like before:

Making Keto French Toast - Recipes for Breakfast!

Note: I baked the “egg loaf” earlier, put it in the refrigerator, then fried the cold “french toast sticks” in butter. I’m not sure if that makes a difference, but it really firms up when you refrigerate it, which makes it easier to slice & handle for frying.

You want to flip them “tenderly” of course.

Making Low Carb French Toast - Keto Breakfast Recipes

This is not the greatest photo, but it shows you the density and texture – they hold up very well. The mixture of browned blueberries and the cinnamon made these DELICIOUS! πŸ™‚

Egg Loaf Texture

I chose the Vanilla ChocZero Syrup again because it was FABULOUS, especially with raspberries. That is such an amazing combo!

Sugar Free Vanilla Syrup

Aaron preferred the Maple or Maple Pecan syrups, so any sugar free syrup you prefer is fine with these.

I topped my 4 Blueberry French Toast Sticks with 18 grams of raspberries and just 1 tbsp of the sugar free vanilla syrup drizzled over it all… and it was the perfect amount of sweet combined with the blueberries & cinnamon baked in…

Delicious Low Carb Breakfast Ideas - Keto Egg Loaf Recipe

YUM! πŸ™‚

This is such an EASY and VERSATILE recipe, whether you’re making the egg loaf or frying it up into french toast. And it’s a much better way to eat eggs than my usual plate of cheesy eggs -lol. WAY better!

Low Carb Breakfast Ideas - Keto Egg Loaf Recipe

Topping it with berries is totally optional of course, and I only use 18 grams of berries myself. Berries are a great addition to a keto or low carb diet in moderation. πŸ˜‰

Keto French Toast Recipe

I don’t really eat dessert much, and this is a VERY filling and high fat food, so this was my dinner today:

Best Low Carb Breakfast Ideas

With the butter I fried it in, the berries inside and on top, plus the syrup… my meal came to 643 calories, 6 net carbs and 85% fat.

Perfect! πŸ™‚

So there you have it. A whole new (delicious) way to eat eggs…

Keto Breakfast Ideas

This recipe got me HOOKED on the berries & vanilla combo!

You only have to drizzle a TINY bit of the ChocZero Vanilla Syrup on your berries, and when that mixes with the juice from the berries – Mmmm. πŸ™‚

Keto Friendly Berries

This stuff is like GOLD IN A BOTTLE. πŸ™‚

ChocZero Syrups

The coupon code at ChocZero is TravelingLowCarb for our discount.

After making this recipe twice, I had to sit down and share it with you.

I’ve been seeing the “egg loaf” EVERYWHERE lately and I’m SO glad I finally decided to try it – and fry it – and add berries to it.

What a fun, versatile DELICIOUS low carb recipe!

When you can eat THIS for 6 net carbs, you’re pretty much in keto heaven. πŸ˜‰

Keto Breakfast Recipes You'll LOVE!

This was perfect timing as I was pretty much sick of cheesy eggs, lol.

I hope you enjoy the recipe…

It’s very forgiving and super simple, so get creative with it!

Lynn Terry,
aka @LowCarbTraveler

p.s. I really hope I didn’t forget any important details. I’m not that great of a cook or “recipe maker” – but this one made me look like a rock star on Sunday morning, lol. πŸ˜‰

Let me know how yours turns out!


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About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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38 Responses to Low Carb French Toast Sticks Recipe

  1. Mary Wright says:

    Okay, this is on my list for breakfast tomorrow with the choczero syrup which is my favorite. Honestly, if I have a couple of sausage patties with this it would keep me full most of the day. I have learned though I have to eat anything sweet (even though sugar free) in strict moderation as it triggers my sweet treat addiction! I’ve finally after two years dropped the last five pounds easily by giving up SF bars, cookies, etc.

    • Lynn Terry says:

      The ChocZero syrups are amazing. πŸ™‚ I wish I had tried the Vanilla sooner!!

      This will definitely fill you up. The great thing is that just the cinnamon & blueberries alone are sweet enough for me. That’s why I didn’t add any sweetener to the recipe itself.

      Adding the syrup makes it a REAL treat, but I am eating the last 4 blueberry cinnamon french toast sticks for breakfast this morning just warmed up and as-is with no syrup or sweetener of any kind. πŸ˜‰

      Glad to hear you got those last five pounds off! The last 10’ish are the MOST challenging to lose. πŸ˜› Enjoy this recipe!! *cheers*

  2. Myrtle Smith says:

    Just a hint from my experience making this . . . I use my blender to whip & then fold in any extras I use. πŸ˜€

  3. Linda combs says:

    Have you heard of Bio Life, or Thrive. Natural herb supplements. I know people who either do thrive or bio life. Both swear by their own choice. I’m very tired all the time, I have no energy, I’m doing my 90 day low carb way of eating. I’m looking for a natural way to heal my body, detox and feel good . Just thought I would ask your opinion. By the way the French toast looks amazing I am definitely going to make it.

    • Lynn Terry says:

      I think you’ll really enjoy it. πŸ™‚

      I have heard of them yes, but I’m wary of them. They’re both MLM (Multi Level Marketing) companies which means a lot of price padding – plus I prefer to get a recommendation from my doctor based on what’s going on with me specifically.

      I haven’t looked into either of those supplements to see how they work with or against the keto lifestyle either, btw.

      I think the less “stuff” I put in my body and the simpler I keep things right now… the better. πŸ™‚ Speaking of, I’m off to “detox” today with lots of water & sunshine – all natural! haha *cheers*

      • Patricia L says:

        I used thrive (not while doing low carb) and it’s not all it’s cracked up to be. I think it’s mostly in people’s heads. From what I recall thrive was not low carb friendly especially after having to add chocolate milk powder to get the shake down in the morning. If any one tries it I recommend ordering a 5 day sample or something from some one because like Lynn pointed out it is a marketing diet product so it’s going to set you back around $150 for a month supply.

        I’ve found that finding my β€œdrug of choice” helps me get into that go go mode. Like coffee does nothing for me, however I love the taste.. I got into the morning routine of making my coffee with 1 tablespoon of real butter, 1 tablespoon of sugar free vanilla syrup, and 2 tablespoons heavy cream and it’s my daily staple. I think that some people just need that. That one thing they do every day that starts their day off wether it be coffee, energy pill, diet product… I think it’s a mind thing.

        Of course this is MY opinion … I’m sure there are some wonderful products out there. I am just cheap

        • Lynn Terry says:

          Great points,Patricia. πŸ˜‰ Some people get up and drink a tall glass of water and go for a run to start their day. “Find Your Drug” – I like that. πŸ™‚ lol *cheers*

  4. Cynthia L. Crichton says:

    Where are you finding the 5 ingredient Philadelphia Cheese? My Kroger is carrying only the original. Thank you!

    • Lynn Terry says:

      Hi Cynthia,

      I am getting that cream cheese at a little locally owned grocery store, but I’ve heard others say they’re finding it more and more. I would just look around, or maybe you can ask your Kroger to start carrying it if that’s where you shop exclusively. πŸ˜‰

      • Patricia L says:

        Walmart carries it here but it doesn’t say 5 ingredient on the front but if you read the back it is the lower carb 5 ingredient version.

    • Tammie says:

      My walmart carrys it.

  5. Sheila Almodovar says:

    I can’t wait to make these.. on my favorites!

  6. Kimberly Anne says:

    Do you think separating the yolks mixing with the cream cheese and butter and whipping the whites than folding in with the mixture help make it a fluffier/thicker bake? Definitely want to make this but was wondering what you thought about the tweak?

    • Lynn Terry says:

      That’s over my head, Kimberly -lol. My kitchen skills aren’t quite that advanced. πŸ˜‰ I’ve never separated an egg before!

      If you do try that, let me know. But mine came out thick & fluffy just “scrambling” the eggs first, softening the cream cheese & butter, then using a hand mixer to blend it all together.

  7. Rainee says:

    Mine came out of the oven with a pool of butter in the middle. What did I do wrong?? It’s cooking now, I guess I’ll just pour off excess butter.
    Anyone have this problem, is it a problem??

    • Lynn Terry says:

      Mine didn’t come out that way, Rainee – as you can see in my photos. Did you mix all the ingredients really well? Did you cook it at least 30 minutes? Was your dish too small/deep maybe? I’m not sure! πŸ™‚ lol

      How did it turn out??

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  9. Heather Allen says:

    I cook up individual servings in my airfreyer in ceramic ramekins and these come out perfect!

  10. Sue Reed says:

    I use my Nutrition Ninja 1000 to mix and make muffins with this recipe and they really poof up huge!

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  12. wendy gilmore says:

    Wow I made this the other day and finished all of it already, it really IS easy to do and something delish to have in the fridge all ready to go! Also love this vanilla syrup, it is a game changer since I don’t love all the mapley ones, except the pecan maple one in this same brand ymmm. The vanilla and raspberry is genius! And I can’t think of any better way to eat eggs AND get so much satisfying fat into a sweet-treat kinda meal. This makes me do the happy dance!

    • Lynn Terry says:

      That’s exactly how I felt about it, Wendy. πŸ™‚ And that Vanilla syrup is amazing on berries!! I’m like you, love it much more than usual syrup. I’ve made this four times now, lol. Enjoy! πŸ™‚

  13. Becky Gregory says:

    Oh My!!! I made this for breakfast this morning it was awesome!!! Next time I make this I will add the blueberries!!!


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  15. Chyma says:

    Hi Lynn. I made mine and had a ton with the 8 egg recipe. About 18 pieces when cut. How many should I eat?!

    • Lynn Terry says:

      Hi Chyma,

      I cut mine into 8 large squares – then sliced those in half to fry as french toast sticks. You want to put all of your ingredients, based on your labels, into the MyFitnessPal Recipe Calculator, including the number of servings you cut it into. Then you can log each serving. πŸ™‚

  16. Leanne says:

    Do you recommend salted or unsalted butter?

  17. Crystal says:

    If you cream the cream cheese and butter together first, then mix in the whisked eggs, you end up with no little chucks of cream cheese these are delish btw!

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  20. Annie says:

    Can you use ricotta instead of cream cheese

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