French toast sticks are a breakfast favorite made by dipping strips of bread into a custard of eggs, milk, and cinnamon, then griddling until golden and crisp. They’re naturally sweet, satisfying, and perfect for dipping into syrup, but many people wonder about their nutrition. This recipe gives you a classic stovetop version with full nutrition facts per serving, so you know exactly what you’re eating.
Ingredients
- 8 slices thick-cut bread (about 1 inch / 2.5 cm thick, preferably stale or day-old)
- 4 large eggs
- 1 cup (240 ml) whole milk
- 2 tablespoons (25 g) granulated sugar
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- ¼ teaspoon salt
- 2 tablespoons (28 g) unsalted butter, for the skillet
- Maple syrup, for serving (optional)
Instructions
- Cut each slice of bread into 3 even strips, about 1 inch (2.5 cm) wide. Set aside.
- In a shallow dish (like a pie plate), whisk together the eggs, milk, sugar, cinnamon, vanilla, and salt until the sugar is dissolved and the mixture is smooth.
- Heat a large nonstick skillet or griddle over medium heat. Add 1 tablespoon of the butter and let it melt, tilting the pan to coat the surface.
- Working in batches, dip each bread strip into the egg mixture for about 5 seconds per side, letting the excess drip off. Do not soak too long or the sticks will become soggy.
- Place the coated strips in the hot skillet in a single layer, leaving space between them. Cook for 2–3 minutes per side, until golden brown and cooked through. The internal temperature of the egg custard should reach 160°F (71°C) as the safe minimum per USDA FSIS guidelines; check with a food thermometer if unsure.
- Transfer the cooked sticks to a plate and keep warm. Repeat with the remaining strips, adding the remaining butter as needed.
- Serve immediately with maple syrup, if desired.
Tips
- Use day-old bread: Slightly stale bread absorbs the custard without falling apart. If your bread is fresh, toast it lightly before cutting into strips.
- Don’t oversoak: A quick dip is enough. Leaving the bread in the custard too long makes the sticks mushy in the center.
- Keep the heat medium: If the pan is too hot, the outside burns before the egg cooks through. If too low, the sticks become greasy.
- Substitute milk: Use any milk you like—almond, oat, or 2%—but note that richer milk (whole or oat) gives a creamier custard.
Serving Suggestions
Serve the sticks warm with maple syrup, honey, or a dusting of powdered sugar. For a fruitier twist, add fresh berries or sliced bananas on the side. A dollop of Greek yogurt or a sprinkle of chopped nuts adds protein and crunch. They also pair well with crispy bacon or scrambled eggs for a fuller breakfast.
Variations
- Baked version: Arrange the dipped strips on a parchment-lined baking sheet and bake at 425°F (220°C) for 12–15 minutes, flipping halfway, until golden and set.
- Vegan: Use a plant-based milk (like soy or almond) and replace each egg with 1 tablespoon ground flaxseed mixed with 3 tablespoons water. Let the mixture sit for 5 minutes before using.
- Gluten-free: Use gluten-free bread; it’s more fragile, so dip quickly and handle gently.
- Spiced: Add a pinch of nutmeg or cardamom to the custard for extra warmth.
Storage and Reheating
Leftover french toast sticks can be refrigerated in an airtight container for up to 3 days. To freeze, place the cooked sticks in a single layer on a baking sheet, freeze until solid, then transfer to a zip-top bag for up to 2 months. Reheat refrigerated sticks in a toaster oven or skillet over medium heat for 2–3 minutes, or in the microwave for 30–45 seconds. For frozen sticks, reheat directly in a toaster or oven at 375°F (190°C) for 5–7 minutes until hot and crisp. Always reheat leftovers to an internal temperature of 165°F (74°C) before eating.
Frequently Asked Questions
How many calories are in a french toast stick? A typical homemade stick made with white bread, whole milk, and a little butter has about 70–90 calories. The exact number depends on bread thickness, milk fat, and how much butter you use in the pan.
Are french toast sticks healthy? They provide carbohydrates for energy, protein from eggs and milk, and some calcium. They are not a low-calorie food, but they can fit into a balanced breakfast when paired with fruit and served in moderation.
Can I make them ahead of time? Yes. Cook the sticks, let them cool completely, and refrigerate or freeze them. Reheat as directed above. They are best within 2 days of making.
Why are my french toast sticks soggy? Sogginess usually comes from oversoaking the bread or using fresh, soft bread. Use stale bread and dip briefly. Also, make sure the pan is hot enough to create a crust quickly.
Can I use brioche or challah? Absolutely. These richer breads make softer, more tender sticks, but they also absorb more custard, so reduce the dipping time to 3–4 seconds per side.
What’s the best syrup for dipping? Pure maple syrup is classic, but any pancake syrup works. For a lower-sugar option, try a fruit compote or a dusting of cinnamon and a little honey.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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