Keto French Toast Muffins

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These Keto french toast muffins taste just like the classic French Toast that you grew up with!

 Don’t believe me?

Just wait until you taste them.  They are French Toast.  The cinnamon, the texture, even the eggs combined with the coconut flour meld perfectly to create the unmistakable quality of this toasty breakfast (and sometimes dinner) dish .

Even I have a hard time believing that they’re low carb…and it’s my recipe.

They’re a new favorite in our house- besides the Keto English Muffin Recipe, and I have that on the authority of a non-Keto teenager. 

I know you want to get to the guilt free Keto deliciousness of these French Toast Muffins, So let’s get started.

Gather Your Ingredients

It sucks when you get into a great recipe and realize  that you missing something, or right after you put it in the oven you remember that you forgot to add something like baking soda.

I recommend that you gather all of the ingredients before you start mixing.

French Toast Muffins Ingredients


This is a super easy recipe. 

Really, all you do is put the ingredients in a blender, blitz, pour it, bake it, and even if all you have is the recipe and instructions it will turn out delicious.

Even so, here are some tips that will make it even easier and more delicious.

Choosing a muffin pan

The Dreaded Metal Muffin Pan

I found this out the hard way.

If you use a metal muffin pan that is lightly oiled, you will have to use a plastic knife to extract your muffins, they won’t just fall out.

It also took me about a half an hour to scrape and scrub that pan clean.

So if you’re going to use a metal muffin pan, I highly recommend that you also use muffin liners.

Silicone Muffin Pan 

These are awesome.  I know it might be weird to hear a man say this about a muffin pan, but it’s true.

With only a light oiling the muffins practically jump right out onto the plate. 

The clean-up is easy, and there is none of that wasted muffin that gets stuck to the muffin liner.

I like this muffin pan.

You can even make fancy looking muffins with a silicone pan if you want to…

Keto French Toast Muffins fancy

A word about Vanilla Extract

Pure vanilla extract will make French Toast better.

But you might have noticed pure vanilla extract has gotten terribly expensive. 

Madagascar, where all the “fancy” vanilla beans are grown has been hit by some really nasty weather causing vanilla bean crops to fail several years in a row.

Supply and demand-kicked in and the price of Madagascar vanilla beans shot up by 10 times.  

Somehow, Madagascar got the reputation as the only place to get vanilla, and that is the reason that vanilla cost so much right now.

Don’t despair, because there’s other vanilla that is just as delicious and won’t cost an arm and a leg.

A little known fact, vanilla actually originated in in Mexico and Central America. 

This may be why when we were in Mexico we found AWESOME vanilla extract for about $2.00 a bottle.

Get Mexican Vanilla – which is as good as any from Madagascar – for a very reasonable price.

We believe in using food as medicine around here and vanilla has some great benefits that you might not know about. Check them out…

Keto French Toast Bites

Berries ~

You see berries in the pics.  I didn’t include that in the nutrition info.

Okay, I will admit it I put them there because berries are photogenic, but they are also an exquisite way to add a little burst of Keto friendly fruit flavor.

But you should be careful with berries, don’t eat too many because the do have some carbs in them.

And, you want to watch out because some berries have a lot more carbs than others. 

Strawberries, blackberries and raspberries have 8 net carbs per cup. And, if you love berries, check out the Chocolate covered strawberries recipe too!

But a cup of Blueberries has 18 net carbs!

So have a blackberry or two with your French Toast Muffin.  It’s not as Keto as bacon, but they are delicious, healthy,  and they won’t stop your weight loss.


If you’re like Brandy, and fond memories of your youth include French Toast with powdered sugar sprinkled on top, you can get the keto friendly version with powdered allulose.

Allulose is the best low carb sweetener. See why here.

When I was a kid, we usually had cinnamon & sugar on our French Toast, and you can get that flavor by mixing the granular allulose with cinnamon.

But I know that sometimes you just want good ol’ fashioned maple syrup, and you can have that too, here’s the recipe:

Syrup Recipe



  1. In a sauce pan, thoroughly mix the water, allulose, and maple extract.
  2. Heat on medium low until it boils gently, simmer until the allulose dissolves completely.  This should take about 5 minutes.
  3. Put the liquid in a blender.
  4. Sprinkle in about 1/4 of a teaspoon of xanthan gum. This is tricky stuff, and you don’t want it to get lumpy, so sprinkle don’t pour and ensure that is distributed as evenly as possible.
  5. Immediately blitz (that means puree, Brandy loves that word. We’re hoping blitz catches on) and continue blitzing until mixture is consistently mixed.  
  6. Wait about five minutes for the xanthan gum to do it’s magic, and then if the syrup is not as thick as you would like, repeat step 4 & 5, but use 1/16 or 1/8th of a teaspoon of xanthan gum – remember this is tricky stuff.
  7. Once it is thick enough enjoy it on your breakfast.

Nutrition for the Syrup: I don’t really count this because there is less than one calorie and less than one carb in a tablespoon.

There is about 12 calories and .53 carbs in a whole cup, so if your stomach is okay with the allulose have as much as you want.

Now I know, sometimes you’re not going to have time to make syrup, I get that.  That’s the way I am almost all the time.

So sometimes I will just sprinkle a little powdered allulose and that’s pretty good.

I also mix the granular allulose with some cinnamon.  This is delicious and brings back fond memories of my youth.

But there are going to be times when you just really want maple syrup.  In that case I use this one.

It has a clean sweet taste – the way syrup should taste – because it is sweetened with allulose and monk fruit.

It won’t blow your carb count with only one carb per serving.

If you like this recipe, you’ll love these too:

Fluffy Keto French Toast Muffins Recipe low carb gluten free

Keto French Toast Muffins Recipe

If you miss French Toast, the Keto French Toast Muffins will be just the craving killer that you have been waiting for. Your whole family will love them. and as a special bonus they are really easy to make.
4.70 from 10 votes
Prep Time 10 minutes
Cook Time 25 minutes
5 minutes
Total Time 40 minutes
Course Breakfast
Cuisine American
Servings 6 servings
Calories 244 kcal


muffin tin.
Cupcake Liners
Rubber Spatula



  • Preheat the oven to 350°F.
  • Put muffin liners in a regular 12 muffin pan. Or, lightly grease a silicone muffin pan so that you can pour the batter directly into the pan.
  • Combine all of the ingredients in a blender, and blend until the ingredients are well incorporated. You may need to use a rubber spatula to scrape down the sides of the blender.
  • Pour the batter into the cups of the muffin pan, fill each well a little more than 3/4 to the top.
  • Bake for 25 minutes, or until the muffins rise and appear firm in the middle.
  • Remove from the oven and let rest in the pan for 5 minutes. They will settle just a bit.
  • Top them as you like and Enjoy


You can top then with powdered sugar (allulose), cinnamon, or Keto syrup.
I have posted a recipe for sugar free pancake syrup above if you want to make your own.
Lakanto sugar free monk fruit syrup is our syrup of choice.
Store leftovers in an airtight container in the refrigerator for up to a week. Reheat in the oven or microwave.


Serving: 2muffinsCalories: 244kcalCarbohydrates: 5gProtein: 10gFat: 20gSodium: 417mgFiber: 2gNet Carbs: 3gFat Ratio per Serving: 73.77%Protein Ratio per Serving: 16.39%Carb Ratio per Serving: 4.92%
Keyword Keto French Toast Muffins
Tried this recipe?Mention @ketocastleinthemountains or tag #ketocastleinthemountains!

If you are looking for more easy breakfast ideas, here are a couple of my favorites.

Keto Pancakes

Keto Breakfast Cereal

Keto “Egg Mc Muffin”

Key Lime Cheesecake Bites

Keto Egg McMuffin

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Recipe Rating


  1. HI Leanne! I don’t think your blender is the problem. My syrup always has the bubbles suspended too. I have tried to look around at some other blogs and see if they have a solution for this and it looks like all of us have bubbly syrup. The only other thing I could suggest is buying it pre-made but it’s sooo expensive. My bottle of magic syrup doesn’t have the bubbles and it’s decent but man, I drip it onto whatever I’m eating because I don’t want to waste it lol. I wish I had a better answer for this one right now but I’ll keep looking. Cheers!

  2. Hi Brenna, I tried the recipe for the maple syrup and I actually stocked up on the Olive nation maple syrup extract, purchased directly from Olive Nation and bought large bottles. The flavour of this syrup is perfect! The only “problem” , the overall end result is the syrup has a foam that forms at the top and bubbles that are suspended within the fluid. So as a result of this problem the second time & third time I made it I tried a couple variations to your recipe, first was I didn’t use Erythritol as the sweetener, I used allulose, I also didn’t put it in a saucepan instead I added it all to the blender except the xanthan gum with the water being room temperature and blitzed it. Then I sprinkled the xanthan gum and with a spatula slightly mixed it in because I found the first “blitz” no matter how low the speed ends up with the xanthan gum splashing up to the underside of the lid and sticking to it, so with slightly stirring it in I get more of the xanthan gum in to the syrup. Now I can’t mix it for very long because it creates a lot of foam on top the longer I have the blender going. So I let the syrup sit with the lid off the blender for about 20mins and then I carefully scooped off the foam because it’s really clear that it’s not going to disappear, the “bubbles” suspended in the syrup seemed to remain but it was closer to syrup once refrigerated overnight then what it was previously without the foam being skimmed off. My blender isn’t an expensive vitamix it’s a cheaper knockoff but still an incredible high speed blender for the price it is a Ninja AutoIQ system, I’m wondering if I used the food processor bowl instead of the blender and instead of doubling the batch just making a single batch. I think this would give a greater surface area to sprinkle the xanthan gum over and also when I turn it on, it won’t have such an incredible “blitz” instead it would be more of a stirring which may reduce the amount of foam and the amount of bubbles suspended? I just made another patch of strawberry waffles prepped for the upcoming weeks worth of breakfasts, so I’ll be making more syrup likely tomorrow. If I don’t hear from you before I’ll give my question a try and if it’s not successful I’ll provide an update. Any suggestions or input you can provide would be greatly appreciated. The flavour for this syrup is soooo perfect, I just need to get the texture closer the real deal.

  3. Hey Lynn!

    I am glad you liked them and I am not sure why they would be different re-heated. There are two things that I can think of..1. Did you store them in the fridge? Maybe the flour “went off”. Or, 2. Maybe it was the maple extract? Not all extracts are created equal, maybe yours went off or is made with a chemical base. Not sure. I would love to hear what happens next time. Cheers, Brenna.

  4. These were delicious right out of the oven. For some reason they are terrible reheated. I don’t know if one of my ingredients was bad or why it would taste like that. It had almost a chemical taste. I will try again with all new ingredients and see how they come out.

  5. I can’t wait to try these!!! I was lookin for a Keto Friendly recipe for syrup and I’ll be making this tomorrow!
    Thank you ???

  6. 5 stars
    TRULY tastes like French Toast. The second batch I made I added maple
    flavoring and finely chopped bacon……………………………….OMG
    THANK YOU………..great recipe