French Toast Sticks

The UK's "eggy bread" and France's pain perdu is a family favorite worldwide. Clean Eating decided to give it a fresh twist by cutting the bread into smaller sticks to make portion control fun and easy!

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

Serves: 6
Hands-on time: 10 minutes
Total time: 20 minutes


  • 6 egg whites
  • 1 cup skim milk
  • 1/4 tsp cinnamon, ground
  • 1/4 tsp nutmeg, ground
  • 1 tbsp olive oil
  • 6 slices whole-wheat French bread, each cut into 4 4-inch (1/2-inch thick) pieces
  • 3 tbsp pure maple syrup


  1. In a shallow bowl, combine egg whites, milk, cinnamon and nutmeg.
  2. Heat oil in a large nonstick skillet over medium heat. Dip both sides of bread pieces in egg mixture.
  3. Cooking in batches, place bread pieces in a single layer in skillet and cook 3 to 5 minutes on each side, or until lightly browned and egg is cooked through. Serve with syrup.

Nutrients per serving (4 sticks and 1/2 tbsp maple syrup): Calories: 147, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Carbs: 21 g, Fiber: 2 g, Sugars: 10 g, Protein: 9 g, Sodium: 210 mg, Cholesterol: 1 mg

French Toast Sticks can be frozen in an airtight storage container for up to 2 weeks. To enjoy, remove from freezer and thaw completely. Heat in a skillet coated with olive oil cooking spray over medium heat for 2 to 4 minutes or until heated through.

Show Your Liver Some Love: A Clean Eating Webinar

Join Clean Eating dietitians Tiffani Bachus and Erin Macdonald for an exclusive webinar all about liver health and wellness.