Madeleine Hull
French toast is traditionally made by frying egg-soaked slices of bread in butter. This classic breakfast treat is very high in carbs, with over 90 grams per serving. However, it is possible to make a keto-friendly version by using keto bread, which typically has less than 3.4 grams of net carbs per slice. This low-carb French toast can be made in about 10 minutes and tastes just like the real thing, with a soft and creamy inside and a slightly crunchy exterior. It can be paired with keto-friendly toppings such as butter, berries, and sugar-free syrup.
| Characteristics | Values |
|---|---|
| Carbohydrates | 4 grams of net carbs |
| Bread | Keto bread, homemade or store-bought |
| Toppings | Butter, berries, whipped cream, sugar-free maple syrup, honey, vanilla extract, cinnamon, powdered monk fruit sweetener, erythritol, keto brown sugar, heavy cream, chocolate syrup, caramel syrup, simple syrup, keto honey, keto maple syrup, keto powdered sugar, keto whipped cream, raspberries, keto pancake syrup, sugar-free syrup, Lakanto Sugar-Free Syrup, Mrs. Butterworth’s Sugar-Free Syrup, lemon juice, blackberries, strawberries, blueberries, pecans, walnuts, almonds, dried cranberries, Swerve Brown, allulose, granular sweetener, nut butter, avocado oil, coconut oil |
| Storage | Refrigerate in an airtight container or bag for 2-5 days, or freeze for 2-3 months |
| Reheating | Microwave for 20-30 seconds or reheat on a heated non-stick pan or skillet |
| Ingredients | Bread, eggs, milk, sweetener, cinnamon, vanilla extract, butter, coconut oil, almond flour, psyllium husk powder, baking powder, unsalted butter, coconut milk, almond milk, flaxseed meal, cream cheese, stevia, salt |
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What You'll Learn
Keto French toast recipes
French toast can be made keto-friendly by using keto-approved bread. While traditional French toast is high in carbs, keto French toast typically uses keto bread, which has zero net carbs. This makes it possible to enjoy French toast on a low-carb diet.
Ingredients:
- Keto bread (store-bought or homemade)
- Eggs
- Milk or heavy cream
- Sugar-free sweetener (such as erythritol, monk fruit sweetener, or keto brown sugar)
- Cinnamon
- Vanilla extract
- Butter or cooking spray
- Optional toppings: keto maple syrup, keto powdered sugar, low-carb fruits (such as strawberries, raspberries, blueberries, or blackberries)
Method:
- Whisk together the eggs, milk or cream, sweetener, cinnamon, and vanilla extract until smooth and custard-like.
- Dip the keto bread slices into the egg mixture, allowing them to soak for at least 15 seconds to absorb the custard.
- Melt butter in a pan over medium heat. Alternatively, use cooking spray or vegetable oil to grease the pan.
- Cook the coated bread slices in a single layer until golden on each side.
- Serve with your choice of toppings, such as sugar-free syrup, keto whipped cream, or fresh berries.
Tips and Variations:
- For a richer flavour, replace milk with heavy cream or coconut milk for a dairy-free option.
- To make French toast sticks, cut the bread into thin sticks before dipping them in the egg custard.
- To make it ahead, refrigerate the French toast for up to 3-5 days or freeze for up to 2-3 months. Reheat in a skillet, microwave, or non-stick pan until warm and crispy.
- For a gluten-free option, try using gluten-free keto bread or egg white bread.
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Bread options for keto French toast
French toast is typically made with bread, sugar, and milk, which are all high-carb ingredients. Traditional French toast has over 90 grams of carbs per serving, which is almost three times the daily carb limit for those on a keto diet. However, there are several keto-friendly bread options that can be used to make a low-carb version of French toast.
One option is to use store-bought keto bread, such as Aldi keto bread or Oroweat keto bread, which are easily available in grocery stores. These breads have been specifically designed to be low in carbs and keto-friendly. Another option is to make your own low-carb bread at home using keto-approved flours such as almond flour or coconut flour. This allows for more control over the ingredients and nutritional content of the bread.
There are several recipes for homemade keto bread that can be used for French toast. One popular option is 90-second bread, which can be made with almond flour, psyllium husk powder, baking powder, egg, and unsalted butter. This bread can be sliced into triangles and crisps up nicely on the outside while staying soft on the inside, making it ideal for French toast. Another option is keto cloud bread, which is gluten-free and nut-free. This bread has a light and airy texture, with a little crust on the edges, making it perfect for French toast sticks.
It's important to note that the type of bread used will impact the carb count of the French toast. For example, using Oroweat keto bread results in a French toast with 4 grams of net carbs, while a 4-inch slice of traditional French bread has 36 grams of carbs. Therefore, it's essential to calculate the nutritional information based on the specific ingredients used.
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Toppings for keto French toast
There are a variety of toppings that can be added to keto French toast. Some popular options include keto-friendly powdered sugar substitutes, such as Besti Powdered Monk Fruit Allulose Blend, Lakanto Monkfruit Powdered Sugar, and Swerve Confectioners' Sugar. Sugar-free maple syrup is also a common choice, with brands like Aunt Jemima and Mrs. Butterworth's offering suitable options.
Fresh berries, such as strawberries, blueberries, raspberries, and blackberries, are refreshing toppings that pair well with sugar-free whipped cream. Nuts and nut butters, like chopped pecans or a drizzle of peanut butter or Sugar-free Nutella, can also be delicious additions. For a fruity touch, consider adding a spoonful of strawberry chia jam or blackberry jelly.
Some people also enjoy spreading cream cheese between two slices of French toast for a creamy centre. Butter is another classic topping, and a pat of butter can enhance the flavour of the keto French toast.
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How to make keto French toast
French toast is usually very high in carbs, but there are ways to make it keto-friendly. The key is to use keto-friendly bread and ingredients. Here is a detailed guide on how to make keto French toast:
Ingredients:
- Keto-friendly bread: You can use store-bought keto bread, such as Aldi keto bread, Oroweat keto bread, or Franz Keto Bread. Alternatively, you can make your own keto bread using coconut flour, almond flour, or another keto-friendly flour.
- Eggs: Allow them to come to room temperature for a smoother mix.
- Milk: Use unsweetened almond milk, coconut milk, or another keto-friendly plant-based milk. For a richer flavour, you can substitute milk with heavy cream or full-fat coconut milk.
- Sweetener: Options include keto brown sugar, erythritol, monk fruit sweetener, or stevia.
- Cinnamon: Adds a classic French toast flavour.
- Vanilla extract: Brings out warm flavours.
- Butter: Unsalted butter is preferable, but coconut oil or avocado oil are good dairy-free options.
Optional Ingredients:
- Baking powder: This helps the bread rise.
- Ground psyllium husk powder: Gives the bread a chewy, airy texture.
Method:
- Whisk together the eggs, milk, sweetener, cinnamon, and vanilla extract until smooth and custard-like.
- Slice the keto bread into triangles or sticks.
- Dip each piece of bread into the egg mixture, allowing it to soak for at least 15 seconds to absorb the mixture.
- Melt butter in a pan over medium heat.
- Cook the bread in a single layer until golden on each side.
- Serve immediately with your choice of toppings.
Toppings:
- Sugar-free syrup
- Sugar-free confectioners' sugar
- Keto maple syrup
- Whipped cream
- Berries: Strawberries, blueberries, raspberries, or blackberries
- Peanut butter or keto hazelnut spread
- Crispy bacon
- Avocado
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Storing and reheating keto French toast
For longer storage, you can freeze keto French toast. Allow the cooked French toast to cool completely, then place it in a freezer bag or airtight container and store it in the freezer for up to two months. When you're ready to enjoy it, simply take out the desired portion and reheat it.
There are a few different ways to reheat keto French toast. You can pop it in the microwave for 20-30 seconds, which is quick and convenient. Alternatively, you can reheat it in a non-stick pan over medium heat, which will help you achieve a crispy exterior. You can also reheat it in the oven; place the French toast on a baking tray and bake it at a moderate temperature until warmed through.
Keto French toast is a delicious and low-carb alternative to traditional French toast. By using keto-friendly bread and ingredients, you can create a comforting and flavorful dish that fits within your dietary preferences. Whether you enjoy it fresh or stored, keto French toast is a satisfying option for breakfast or brunch.
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Frequently asked questions
Yes, you can eat French toast on keto. There are several keto-friendly French toast recipes available.
You will need keto-friendly bread, eggs, milk or cream, a sweetener, cinnamon, vanilla extract, and butter.
You can use homemade keto bread or store-bought keto bread. Popular keto-friendly bread options include Aldi keto bread, Oroweat keto bread, and Thin Slim Foods.
You can add keto-friendly toppings such as butter, berries, whipped cream, or sugar-free syrup.
