Milly Gaines
French toast is traditionally made with bread, sugar, and milk—ingredients that are high in carbohydrates. A typical two-slice serving contains around 95 grams of carbohydrates, which is nearly three times the daily carbohydrate limit for someone on a keto diet. However, it is possible to make a keto-friendly version of French toast. This can be done by substituting the bread with a keto bread option, such as a loaf of keto white bread, almond flour low-carb bread, or coconut flour bread. The toppings used also need to be carefully chosen to ensure they are keto-friendly. Some examples of keto toppings include butter, berries, and sugar-free maple syrup.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 4 grams of net carbs per serving |
| Preparation time | 10 minutes |
| Ingredients | 6 simple ingredients: bread, eggs, milk, cinnamon, vanilla extract, sweetener |
| Bread type | Keto bread, homemade or store-bought |
| Toppings | Butter, berries, whipped cream, sugar-free syrup, honey, chocolate chips, candy |
| Storage | Refrigerate for up to 5 days, or freeze for up to 2 months |
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What You'll Learn
Keto French toast recipes
French toast is typically made with bread, sugar, and milk, which are all high-carb ingredients. However, with a few simple substitutions, you can make a delicious keto version with just 3 to 4 grams of net carbs per serving. Here are some recipes and tips to make keto-friendly French toast.
Ingredients and Substitutions
The key to making keto French toast is using keto-friendly bread. You can use store-bought keto bread, such as Oroweat bread, Franz Keto Bread, or L'Oven Fresh Zero Net Carb Multiseed Bread from Aldi. Alternatively, you can make your own low-carb bread at home.
For the egg mixture, you'll need eggs, heavy cream or milk, and a sweetener like stevia or a sugar substitute. You can also add cinnamon, vanilla extract, and a pinch of salt to enhance the flavor.
Cooking Instructions
Start by mixing together the dry ingredients in a bowl. Then, crack in an egg and stir in the cream or milk. Combine until smooth, ensuring there are no lumps. Grease a pan or griddle with butter or cooking spray, and heat it over medium heat.
Dip the keto bread slices into the egg mixture, allowing them to soak for at least 15 seconds. You can also slice the bread into sticks before dipping for French toast sticks. Cook the soaked bread in the pan for 3-4 minutes, flipping halfway through, until golden brown and cooked through.
Toppings and Serving Suggestions
Serve your keto French toast with keto-friendly toppings like low-carb fruits (strawberries, raspberries, blueberries, and blackberries), keto maple syrup, chocolate syrup, caramel syrup, whipped cream, or keto honey.
You can also freeze cooked French toast for quick breakfast options. Simply place the cooled French toast in an airtight container or bag and store it in the freezer for up to 2 months. To reheat, microwave for 20-30 seconds or use a non-stick pan until warmed through.
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Keto French toast toppings
While French toast is typically made with high-carb ingredients like bread, sugar, and milk, it is possible to make a keto-friendly version. This can be achieved by using low-carb bread and sugar substitutes.
- Butter: A classic choice that goes well with French toast.
- Powdered sugar substitutes: Such as Besti or Swerve Confectioners' Sugar. These can be sprinkled on top or mixed into the egg mixture for a traditional finish.
- Sugar-free syrup: Maple syrup, chocolate syrup, caramel syrup, or simple syrup are all delicious options.
- Fresh berries: Strawberries, blueberries, raspberries, and blackberries are low-carb fruits that make great toppings, especially when paired with sugar-free whipped cream.
- Nuts and nut butter: Chopped pecans, peanut butter, or sugar-free Nutella add a crunchy and creamy texture.
- Cream cheese: Spread between two slices of French toast for an extra indulgent treat.
- Chocolate and candy: Chocolate chips, white chocolate, or your favorite candy can be used as toppings.
- Whipped cream: A great option for those with a sweet tooth.
- Keto honey: A sweet and unique topping for your French toast.
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Keto French toast preparation
Preparing keto French toast is a simple and quick process. The first step is to make the bread. This can be done by preparing an egg loaf, which serves as a low-carb alternative to traditional bread. The egg loaf is made by combining cream cheese, eggs, butter, a sweetener, coconut flour, baking powder, and cinnamon. These ingredients should be mixed until smooth, ensuring there are no lumps. The mixture is then poured into a loaf pan lined with damp parchment paper and baked in the oven.
Once the egg loaf is baked and cooled, it can be sliced into thick pieces, resembling bread slices. These slices are then fried in butter until golden and crispy on each side, creating a delicious keto French toast. The butter adds a rich flavor and helps achieve the desired golden color.
For those who prefer a simpler approach, there is an option to use store-bought keto bread or homemade keto bread. Sliced keto bread can be dipped into an egg mixture, allowing it to soak for at least 15 seconds to absorb the custard fully. This coated bread is then cooked on a pan for 3-4 minutes, flipping it halfway through to ensure even cooking.
Keto French toast can be served with various toppings to enhance its flavor. Some popular choices include sugar-free maple syrup, keto whipped cream, low-carb fruits such as strawberries, raspberries, blueberries, and blackberries, and a drizzle of lemon juice.
Additionally, keto French toast can be made in advance and stored in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 2 months and reheated in a microwave or on a heated non-stick pan when needed.
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Keto French toast alternatives
While traditional French toast is typically made with bread, sugar, and milk—ingredients that are high in carbohydrates—it is possible to make keto-friendly French toast with a few simple substitutions. Here are some alternatives to traditional French toast that are suitable for a keto diet:
Keto Breads
The key to making French toast keto-friendly is to use a low-carb or keto-friendly bread. There are several options available, including:
- Keto French bread
- Keto brioche bread
- Zero-carb bread
- Low-carb flaxseed bread
- Egg loaf bread
- Cloud bread
- Mug bread
Toppings and Syrups
When it comes to toppings and syrups, there are several keto-friendly options to choose from:
- Butter
- Berries (strawberries, blueberries, raspberries, and blackberries)
- Powdered monk fruit sweetener
- Sugar-free syrup
- Keto maple syrup
- Whipped cream
- Chocolate chips
- Keto honey
Variations
In addition to the classic French toast recipe, there are several variations that can be made keto-friendly:
- Keto French toast sticks: Cut the bread into sticks before dipping it into the egg mixture and cooking.
- Keto stuffed French toast: For a special occasion or indulgent breakfast, try stuffing your French toast with cream cheese, chocolate, or other keto-friendly fillings.
- Keto French toast casserole: Create a bread pudding-like dish by baking your French toast in a casserole dish.
With these alternatives, you can enjoy the taste of French toast while adhering to your keto diet.
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Keto French toast storage
To store keto French toast, place it in an airtight container or bag and refrigerate within the first two hours of cooking. It can be stored in the refrigerator for up to 5 days. To freeze, place the cooled French toast in a ziplock bag or a freezer-friendly container and store it in the freezer for up to 2 to 3 months.
To reheat, you can either microwave the keto French toast for 20-30 seconds or reheat it on a heated non-stick pan or skillet. You can also place the French toast in a skillet and cook each side until crispy and warm.
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Frequently asked questions
Yes, you can eat French toast on keto. There are keto-friendly alternatives to traditional French toast recipes, which typically use high-carb ingredients such as bread, sugar, and milk.
To make keto French toast, you can use keto-friendly bread, such as homemade or store-bought keto bread, 90-second bread, or cloud bread. You can also use eggs, unsweetened almond milk or coconut milk, vanilla, cinnamon, and a sweetener such as monk fruit sweetener or sugar-free syrup.
To make keto French toast, start by dipping your bread slices into an egg mixture, allowing them to soak for about 15-30 seconds. Then, melt butter or coconut oil in a pan or skillet over medium heat and cook the bread for 2-4 minutes, flipping halfway through, until golden brown.
You can add various toppings to keto French toast, including butter, berries, whipped cream, sugar-free maple syrup, or a powdered sweetener such as monk fruit sweetener.
