High-Protein French Toast Sticks (Air Fryer, 28g Protein!)

Crispy on the outside, soft and custardy in the middle — these high-protein French toast sticks take the diner breakfast you love and pack 28 grams of protein into every serving. Made in the air fryer in under 20 minutes with a simple cottage-cheese-and-egg custard, they’re fun to dip, easy to meal prep, and genuinely satisfying. One batch makes 24 golden sticks, and good luck stopping at six.

Why This Recipe Works

Classic French toast is delicious but rarely keeps you full. This version fixes that by rebuilding the custard around protein-rich ingredients, then air-frying the sticks so they come out golden and crisp without a skillet of butter.

• Eggs (24g protein per batch): Four whole eggs build the custardy base that soaks into every stick.
• Blended cottage cheese (28g protein per batch): When blended smooth, low-fat cottage cheese disappears into the custard, adding body and a full 28 grams of protein without any tang.
• Vanilla whey protein (24g protein per batch): One scoop deepens the custard’s flavor and pushes each serving to 28 grams of protein — without making the sticks chalky.
• Air fryer finish: Hot circulating air sets the custard and crisps the edges in 8–10 minutes, with almost no added oil.

The result is a breakfast that tastes like the real thing and keeps you full until lunch. At 330 calories and 28g protein per serving, the numbers speak for themselves.

Ingredients

Makes 24 sticks (4 servings, about 6 sticks each)

• 8 slices whole wheat bread (day-old bread works best)
• 4 large eggs
• 1 cup low-fat (1%) cottage cheese
• 1/2 cup 1% milk
• 1 scoop (about 30g) vanilla whey protein powder
• 2 teaspoons ground cinnamon, divided
• 1 teaspoon vanilla extract
• Pinch of salt
• 2 tablespoons pure maple syrup, for serving
• Cooking spray

Equipment

• Air fryer
• Blender (for a silky custard — important when using cottage cheese)
• Shallow dish or pie plate, for dredging
• Sharp bread knife and cutting board
• Silicone tongs

Step-by-Step Method

1. Make the custard. Add the eggs, cottage cheese, milk, protein powder, 1 teaspoon of the cinnamon, the vanilla extract, and the pinch of salt to a blender. Blend 30–45 seconds until completely smooth, with no curds remaining. Pour into a shallow dish.
2. Cut the sticks. Lay each bread slice flat and cut it into 3 even strips, about 1 inch wide. You’ll have 24 sticks total. If the bread is very fresh, leave the cut sticks out on a rack for 15–20 minutes so they dry slightly — stale bread absorbs custard better without falling apart.
3. Preheat the air fryer. Heat to 375°F (190°C) for 3 minutes while you soak the sticks.
4. Soak the sticks. Working in batches, dip each bread stick into the custard, turning to coat all sides. Let it soak for about 20–30 seconds per stick — long enough to absorb, short enough to hold its shape. Let the excess drip off.

5. Air fry. Lightly spray the air fryer basket with cooking spray and arrange the soaked sticks in a single layer with a little space between them. Air fry at 375°F (190°C) for 8–10 minutes, flipping halfway through, until golden brown and crisp at the edges.
6. Finish and serve. While the sticks are hot, dust them with the remaining 1 teaspoon of cinnamon. Serve immediately with the maple syrup for dipping — or warm berries if you like.

Nutrition (Per Serving)

Recipe makes 4 servings (about 6 sticks each). Values calculated from the ingredient amounts above:

• Calories: 330
• Protein: 28g
• Carbohydrates: 37g
• Fat: 8g
• Fiber: 4g
• Sugar: 10g

Tips for the Best Sticks

• Use day-old bread. Slightly stale bread absorbs the custard without turning mushy. Fresh soft bread works too, just soak it a few seconds less.
• Blend the custard until truly smooth. Any cottage cheese curds left in the mixture will bake into little white spots. Thirty seconds in the blender fixes it.
• Don’t crowd the basket. Air circulation is what makes these crisp. Cook in two batches if your air fryer is small.
• Flip halfway. This is the difference between evenly golden and patchy. Set a timer for the midpoint.
• Serve right away. French toast sticks are at their crispiest in the first 10 minutes out of the air fryer.

5 Variations to Try

1. Chocolate dip sticks: Add 1 tablespoon of cocoa powder to the custard and serve with melted dark chocolate for dipping.
2. Pumpkin spice: Swap the cinnamon for 1½ teaspoons of pumpkin pie spice and add 2 tablespoons of pumpkin purée to the custard in fall.
3. Berries and cream: Top warm sticks with Greek yogurt and a handful of fresh berries instead of syrup.
4. Peanut butter drizzle: Thin 2 tablespoons of peanut butter with a splash of warm milk and drizzle over the finished sticks — adds about 4g protein per serving.
5. Savory sticks: Skip the cinnamon, vanilla, protein powder, and syrup; add garlic powder, black pepper, and grated parmesan to the egg-cottage-cheese custard for a cheesy, savory version.

Storage & Reheating

Let leftover sticks cool completely, then refrigerate in an airtight container for up to 3 days. They also freeze well: lay them in a single layer on a baking sheet until firm, then transfer to a freezer bag for up to 2 months.

To reheat, pop them back in the air fryer at 350°F (175°C) for 3–4 minutes (5–6 minutes from frozen). They come out almost as crisp as fresh — the microwave makes them soggy, so avoid it.

FAQs

Can I taste the cottage cheese?

No — not when it’s blended smooth. The cottage cheese melts into the custard and all you taste is rich, custardy French toast. This is the recipe’s secret weapon, and it’s why each serving hits 28g of protein.

Can I make this without protein powder?

Yes. Just leave it out and blend the rest of the custard as written. The recipe still works, but each serving drops to about 22g of protein instead of 28g.

What bread works best?

Any sturdy sandwich bread works — whole wheat, white, sourdough, or a high-protein loaf if you can find one. Avoid very thin or flimsy bread, which falls apart after soaking.

Can I make these ahead for meal prep?

Absolutely. Air fry a full batch on Sunday, refrigerate or freeze, and reheat in the air fryer for a 5-minute breakfast all week.

Can I use an oven instead of an air fryer?

Yes. Bake on a greased wire rack set over a sheet pan at 400°F (200°C) for 12–15 minutes, flipping once. The air fryer gives a slightly crisper edge, but the oven version is still good.

Are these kid-friendly?

Very — the stick shape and dipping are a hit with kids. You can cut the cinnamon in half for younger palates and serve with fruit instead of syrup.

Final Thoughts

These high-protein French toast sticks are the rare breakfast that checks every box: 28g of protein, 330 calories, crispy and dippable, and on the table in about 20 minutes. Whether you’re feeding kids before school, fueling a workout, or just want breakfast to taste like the weekend, this is the one to make. Once the batch is gone, you’ll be planning the next one.

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