High-Protein Cinnamon Roll French Toast (Rolled Sticks)

Why you'll love it

• 579 calories & 69 g protein for the whole batch (all 8 rolls).
• Cinnamon-roll vibes with a creamy high-protein glaze.
• Pan-cooked with no added oil; super fast.

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Ingredients

Rolled French toast

• 8 slices keto bread (soft/roll-able style)
• 24 g light/lite butter (3 g per slice)
• 30 g sugar-free brown sugar substitute (to coat)
• Cinnamon, to taste
• Egg wash: 1 large egg + 1-2 tablespoon milk
  Optional: small pinch sugar substitute & a few drops vanilla

High-protein glaze

• 142 g (5 oz) plain nonfat Greek yogurt
• 50 g (1.75 oz) sugar-free pancake syrup
• 4 g sugar-free vanilla pudding mix, optional (you used 6g - 4g sets it without getting too thick)

Topping (optional)

• Extra sugar-free brown sugar substitute + cinnamon
• Spray oil (helps the topping stick)

Step-by-step

Step 1 - Flatten the bread

Trim crusts. Use a rolling pin (or glass) to roll each slice thin and flat.

Step 2 - "Cinnamon-roll" the slices

Spread ~3 g light butter on each slice. Sprinkle each with brown sugar substitute + cinnamon. Roll up tightly from the short edge.

Step 3 - Make the egg wash

Whisk egg + milk (and optional sweetener/vanilla) in a shallow dish.

Step 4 - Dip & cook (no oil)

Preheat a nonstick skillet over medium. Quickly dip each roll in the egg wash (coat but don't soak). Add to the dry skillet and cook, turning every 30-60 sec, until golden on all sides (about 4-6 min total).

Step 5 - Mix the glaze

Stir Greek yogurt + syrup (and pudding mix if using) until smooth. If you add pudding, give it 2-3 min to thicken.

Step 6 - Finish & serve

For a cinnamon-sugar top, lightly spray the cooked rolls, then dust with more sweetener + cinnamon so it adheres. Plate and drizzle with protein glaze (or serve on the side for dipping).

Substitutions & tips

• Glaze texture: 4 g pudding mix gives body without chalkiness; 6 g can set very thick.
• Bread: any soft, rollable high-fiber/keto bread works. If slices tear, warm them 5-10 sec to soften.
• Even browning: keep heat at medium; rotate frequently.
• Air fryer option: 380°F (193°C) 5-7 min, turning once. Spray lightly for color.

Storage

• Best fresh. Leftovers: refrigerate rolls and glaze separately up to 2 days. Rewarm rolls in a dry skillet or air fryer; add glaze after reheating.

FAQs

• Can I skip the pudding mix? Yes. Glaze will be looser but still tasty.
• Can I make them ahead? Assemble the rolls (through Step 2) and refrigerate; dip/cook just before serving.

Nutrition

Whole batch (8 rolls, all glaze): 579 kcal • 69 g protein • 31 g carbs • 22 g fat
Per roll (⅛): 72 kcal • 8.6 g protein • 3.9 g carbs • 2.8 g fat

• Love breakfast? Try my next High-Protein Chocolate French Toast.
• Want another easy breakfast? Make High-Protein French Toast Waffle Sandwich.
• For a quick protein breakfast, see High-Protein Oatmeal Bowl (5 Minutes).

High-Protein Cinnamon Roll French Toast (Rolled Sticks)

Melanie

Rolled, cinnamon-sugar French toast sticks with a Greek-yogurt glaze - 69 g protein for the whole batch. Pan-cooked with no added oil; classic cinnamon-roll flavor.

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Course Breakfast

Cuisine American

Servings 1 person

Calories 579 kcal

Equipment

• Rolling pin (or soup can)
• Nonstick skillet
• Shallow dish for egg wash
• Mixing bowl & whisk

Ingredients

  

1x2x3x

Rolled French Toast:

• 8 slices keto bread
• 24 g light/lite butter ≈3 g per slice
• 30 g sugar-free brown sugar substitute
• Ground cinnamon to taste
• Egg wash: 1 large egg + 1-2 tablespoon milk
• Optional: pinch sugar substitute a few drops vanilla

High-Protein Glaze:

• 142 g plain nonfat Greek yogurt 5 oz
• 50 g sugar-free pancake syrup 1.75 oz
• 4 g sugar-free vanilla pudding mix optional

Topping (optional):

• Extra sugar-free brown sugar substitute + cinnamon
• Spray oil helps topping adhere

Instructions

 

• rim crusts; roll each bread slice thin and flat.
• Spread 3 g light butter on each slice; sprinkle with brown sugar substitute and cinnamon. Roll up tightly.
• Whisk egg and milk (plus optional sweetener/vanilla).
• Preheat a nonstick skillet to medium. Dip rolls briefly in egg wash; add to the dry skillet. Cook, turning often, until golden on all sides (about 4-6 min).
• Mix glaze:
• stir yogurt and syrup (and pudding mix, if using) until smooth; let thicken 2-3 min.

Optional topping:

• lightly spray cooked rolls and dust with more sweetener + cinnamon so it sticks. Serve with glaze for dipping or drizzled on top.

Notes

• 4 g pudding mix thickens glaze nicely; 6 g can get too firm.
• Warm bread briefly if it won't roll without tearing.
• Air fryer: 380°F (193°C) 5-7 min, turning once; light spray helps color.
• Macros assume all glaze is used.

Nutrition (per recipe and per roll):
Whole batch: 579 kcal • 69 g protein • 31 g carbs • 22 g fat
Per roll (⅛): 72 kcal • 8.6 g protein • 3.9 g carbs • 2.8 g fat

Nutrition

Calories: 579kcalCarbohydrates: 31gProtein: 69gFat: 22g

Keyword cinnamon roll french toast, greek yogurt glaze, high protein french toast, low calorie breakfast, protein breakfast

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