Understanding the Nutrition: Is there any protein in French toast sticks?

November 11, 2025 •

3 min read

While traditional frozen French toast sticks typically offer around 5-7 grams of protein per serving, options are available that can more than double that amount. This reveals a surprising nutritional variance in a popular breakfast food, and answering 'Is there any protein in French toast sticks?' depends on which variety you choose.

Quick Summary

French toast sticks contain protein from their main ingredients, namely eggs, milk, and bread, with the protein amount varying widely between brands. Higher-protein versions exist, and the protein content can be significantly increased by using different cooking techniques or adding nutrient-dense toppings. Frozen sticks are often high in carbs and sugar, so homemade or fortified versions can offer a more balanced meal.

Key Points

Protein is Present: Yes, French toast sticks contain protein, primarily from the eggs and milk used in the batter.
Content Varies by Brand: The amount of protein can differ significantly. Standard frozen versions typically have 5-7g per serving, while high-protein brands can offer 10-13g or more.
Homemade Offers More Control: Making French toast sticks from scratch allows you to use high-protein bread, add protein powder, or use egg whites to maximize protein content.
Enhance with Protein-Rich Toppings: Pairing French toast sticks with Greek yogurt, nut butters, or cottage cheese is an easy way to boost the overall protein of your meal.
Balance is Key: To make French toast sticks a healthier part of your diet, focus on balancing the carbs with added protein and choosing nutritious toppings over high-sugar syrups.
Frozen Sticks Can Be High in Sugar: Many frozen French toast products contain significant amounts of added sugar, making homemade or fortified options a better choice for sustained energy.

The Core Components: Where French Toast Sticks Get Their Protein

At their simplest, French toast sticks are bread dipped in a batter of eggs and milk, then cooked. The protein content in a serving is a result of these foundational ingredients.

Eggs: A primary source of complete protein, the eggs in the batter are a major contributor. Many recipes and commercial brands utilize eggs to form the coating that cooks and binds to the bread.
Milk: The milk or milk alternative used also adds to the total protein count. Some brands might use fortified milk or milk powder to increase nutritional value.
Bread: The type of bread is another critical factor. While standard white bread offers some protein, using whole-grain or high-protein bread significantly increases the amount of protein and fiber in the final product.

The Nutritional Disparity: Standard vs. High-Protein Varieties

For those wondering, 'Is there any protein in French toast sticks?', the answer is definitively yes, but the quantity is highly dependent on the product. For example, a standard serving of a popular brand might offer around 7 grams of protein, while a specifically formulated 'High Protein' version from the same company could contain 13 grams. Other brands, such as Kodiak, also offer enhanced versions with 10 grams of protein per serving.

How to Supercharge the Protein in Your French Toast Sticks

Whether you're making French toast from scratch or jazzing up a frozen version, there are several simple ways to increase the protein and nutritional value.

Homemade Protein Boosts

For a homemade version, you have full control over the ingredients. Here's how to maximize your protein intake:

Fortify the Batter: Mix a scoop of your favorite protein powder (vanilla or unflavored works best) directly into the egg and milk mixture. This can add an extra 15-25 grams of protein per batch.
Incorporate Egg Whites: Replace some or all of the whole eggs with egg whites. This increases the protein-to-fat ratio, resulting in a leaner, higher-protein batter.
Choose High-Protein Bread: Select a bread with a high protein and fiber content, like sprouted grain bread (e.g., Ezekiel bread) or a high-protein sourdough. These breads are sturdier and less likely to get soggy.

Protein-Packed Toppings and Sides

For both homemade and frozen French toast sticks, the toppings are a game-changer for nutrition:

Greek Yogurt: Instead of syrup, dip your sticks in a bowl of plain Greek yogurt for a significant protein boost and a dose of probiotics.
Nut Butter: Spread a thin layer of natural peanut or almond butter on the sticks after cooking for a serving of healthy fats and extra protein.
Side of Cottage Cheese: Serve the sticks alongside a small bowl of cottage cheese, which is packed with protein and a great source of calcium.
Eggs on the Side: Pair your French toast sticks with a side of scrambled eggs for a complete, protein-rich breakfast.

Comparison: Standard vs. High-Protein French Toast Sticks

To visualize the nutritional difference, consider this comparison based on typical serving sizes of popular brands and homemade recipes.


Attribute	Standard Frozen Sticks	High-Protein Frozen Sticks	Homemade (Protein-Boosted)
Protein (per serving)	~5-7g	~10-13g	15-25g+ (variable)
Added Sugars (per serving)	Often higher, ~11-17g	Can be high, ~17g	Low to none (user-controlled)
Fiber (per serving)	Often lower, ~1-2g	Can be higher, ~4-6g	Higher, especially with whole-grain bread
Fat (per serving)	Typically moderate to high	Variable, can be higher	User-controlled (can use less oil)
Preparation	Microwave, oven, air fryer	Oven, air fryer, skillet	Skillet or oven

The Verdict on French Toast Sticks and Protein

In conclusion, French toast sticks are not devoid of protein, but their standard form is often a high-carb, high-sugar convenience food. The good news is that you can easily take control of the nutritional profile, especially when you prepare them at home. The difference in protein content between standard and high-protein varieties can be substantial, making it worthwhile to check the nutrition labels or invest a little time in creating a more balanced version yourself. With strategic ingredient choices and protein-rich pairings, French toast sticks can become a more satisfying and beneficial part of a nutritious diet.

Frequently Asked Questions

The protein in French toast sticks comes from the main ingredients: eggs, milk, and the bread used to make them. Eggs provide a complete protein source, and both milk and bread contribute to the overall protein count.

Yes, there is often a difference. Homemade French toast sticks can be customized to be much higher in protein by using whole-grain bread, adding protein powder to the batter, and using egg whites.

High-protein French toast sticks are generally a better option than their standard counterparts due to the added protein. However, many still contain significant amounts of sugar, so it's important to check the nutritional label and serve them with healthier toppings.

Yes, you can easily mix protein powder into a homemade French toast batter. Vanilla or unflavored protein powder works well and can significantly increase the meal's protein content.

Instead of high-sugar syrup, consider dipping your French toast sticks in plain Greek yogurt, serving them with fresh berries, or spreading them with natural peanut butter or a homemade berry chia jam.

High-protein breakfast alternatives include scrambled eggs, low-fat cottage cheese with fruit, Greek yogurt parfaits, or oatmeal made with milk and protein powder.

To make French toast sticks more nutritious, use whole-grain or sprouted bread, reduce added sugars, boost the protein content with egg whites or protein powder, and pair them with nutrient-dense toppings and sides like berries, nuts, or Greek yogurt.