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High-protein cinnamon roll French toast sticks, rolled and glazed

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
Cook Time 5 minutes
Total Time 15 minutes
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
  

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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