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Keto French Toast Muffins Recipe

Louise Hendon | August 19
Keto French Toast Muffins Recipe #keto

Breakfast has never been this good – keto or not. Make this keto French toast muffins recipe to sweeten up your first meal of the day!

The History of French Toast

Fun fact: French toast as we know it actually pre-dates France.

Included in the Apicius, a recipe collection dating back to the 4th or 5th century was a piece of bread soaked in milk or egg that would be fried. Sound familiar?

While people around the world eat variations on what we recognize as French toast, it goes by many names.

Back in the fourteenth century Germany, you might have enjoyed a slice of Arme Ritter, which means “poor knights,” for breakfast.

In France, they call it pain perdu or lost bread. They used stale bread that would otherwise be thrown away, or lost if they weren’t soaking and frying it.

Other fun names you might hear include eggy bread, gypsy toast, Bombay toast, and German toast. I’m a little partial to eggy bread myself.

Why These Muffins Trump French Toast

Don’t get me wrong. French toast is delicious in its natural state. It’s fun to eat, even if you hate yourself a little afterward.

Making it, however, can be a royal pain. If you can transfer drippy egg bread from the egg station to the frying pan without making a splattering mess, you’re a level above me in your kitchen prowess.

This recipe is much, much easier. The egg mixture is poured over the muffin tins. You can even put your liquids in a nice measuring cup for optimal ease of pouring.

More importantly for a keto recipe, it’s not going to blow your daily carb count through the roof. As you know, that loaf of soft white bread you used to use isn’t going to pass muster on a ketogenic diet.

You must cast it aside in favor of almond flour, which won’t send your blood sugar soaring the way white all-purpose flour does.

I also pulled in some sugar substitutes to add the signature sweetness of French toast without the inflammation and ketosis jeopardization that comes with full throttle sugar.

Vanilla extract and cinnamon are perfectly acceptable (and delicious!) for keto.

An Array of Keto Snacks

These French toast muffins are a great way to start your day, but what happens when you hit the afternoon slump?

No worries – just peruse this list of 221 keto foods to boost energy to get the quick pick-me-up that you need!

Keto French Toast Muffins Recipe #keto

Keto French Toast Muffins Recipe #keto

Keto French Toast Muffins Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 muffins 1x
  • Category: Dessert, Snack
  • Cuisine: French


For the keto bread-

French toast mixture –


  1. Preheat oven to 350 F (175 C).
  2. Mix the bread ingredients together in a microwaveable bowl and microwave for 2 minutes on high heat.
  3. Let cool and chop into cubes.
  4. Grease muffin cups with ghee.  Divide the chopped cubes of bread between 4 muffin cups.
  5. In a bowl, mix together the French toast mixture.  Divide and pour into the 4 muffin cups and let soak for 20 minutes.
  6. Bake for 20 minutes.


All nutritional data are estimated and based on per serving amounts.

Net Carbs: 1 g


  • Calories: 316
  • Sugar: 1 g
  • Fat: 33 g
  • Carbohydrates: 2 g
  • Fiber: 1 g
  • Protein: 6 g
Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.