Cinnamon Roll Bagel French Toast (High Protein, Low Carb!)
If you’re looking to elevate your morning routine to something truly special, look no further than my Cinnamon Roll Bagel French Toast. This is such a fun & unique twist on classic French toast is indulgent, comforting, and downright delicious. And to top it off, it is made with clean, better for you ingredients and very macro friendly! Whether you’re serving it up for a lazy weekend brunch, a holiday gathering, or just a treat-yourself breakfast, this recipe will be a crowd-pleaser every time.
This dish takes three beloved breakfast staples—bagels, French toast. and cinnamon rolls—and merges them into one glorious creation. The bagel’s dense, chewy texture provides the perfect foundation for French toast, while the cinnamon roll aspect infuses a warm, spiced sweetness into each bite. It’s the perfect combination of hearty and sweet, with just the right amount of decadence to make your mornings extra special.
You can omit the protein if you would like, but you would never even know that it's there! Eating protein in the morning sets the tone for balanced energy, good metabolic function, and muscle maintenance, helping you feel better and perform better throughout the day.
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I use the Eat Ryo low carb bagels in this recipe to keep them super macro friendly! You can get these as a discount with the discount code COOKINGKATIELADY at checkout!
Ingredients
For the French Toast:
- 2 bagels (sliced in half. I used the cinnamon raisin low carb bagels by Eat Royo. Use the code COOKINGKATIELADY at checkout to get 10% off your order!)
- 2 medium eggs (or 1 large)
- 1/2 cup unsweetened almond milk (or milk of choice)
- 1 tsp vanilla extract
- 1/8 tsp salt
- 30g protein powder (organic - Code KATIE20 for 20% off at Truvani)
Cinnamon Butter:
- 2 tbsp butter (softened)
- 1 1/2 tbsp brown monk fruit
- 1/2 tbsp cinnamon
Cinnamon "Sugar"
- Mixture of monk fruit and cinnamon (to taste)
Cream Cheese Icing
- 2 tbsp cream cheese (softened, organic)
- 1/2 tbsp butter (softened)
- Powdered monk fruit (to taste)
How To Make It
- Mix together your cinnamon butter ingredients (butter, brown monk fruit, & cinnamon) and set aside.
- Mix together your cinnamon "sugar" on a plate or shallow bowl and set aside. This is just a mixture of cinnamon and monk fruit. I just eyeball it.
- Make your cream cheese icing by mashing together the softened cream cheese, softened butter, and some powdered sweetener, to taste. Set aside.
- Slice your bagels in half. Spread the cinnamon butter evenly among each bagel.
- In a bowl, whisk together the eggs, milk, vanilla, salt & protein until smooth.
- Preheat a griddle over medium heat with a little bit of butter. Dip each bagel in the egg mixture. I let the bagels soak really well in the egg mixture. Bagels are more dense so it takes a little bit longer for them to soak up the egg mixture.
- Cook the bagels for about 4 minutes on each side, placing the buttered sides of the bagel down first).
- Coat each piece of French toast in the cinnamon “sugar” coating. Top with the cream cheese frosting and dig in! These are very sweet and you honestly don’t even need syrup, but you can top with some if you would like!
Why Is Consuming Protein Important?
- Protein is nutrient-rich, so it helps you stay fuller longer. You are more likely to eat less when you have high protein meals because you won't have the munchies!
- It boosts your metabolism & increases fat burning.
- It increases muscles & strength. If you are lifting weights and not eating enough protein, you aren't going to see much of a difference!
- It can help lower blood sugar.
How Long Are Leftovers Good For?
These are best served fresh (so that they have that perfect outer crunch), but if you have leftovers, you can store them in an airtight container in the fridge for up to 3 days.
Check Me Out on Social Media!
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
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If you’re looking to elevate your morning routine to something truly special, look no further than my Cinnamon Roll Bagel French Toast. This is such a fun & unique twist on classic French toast is indulgent, comforting, and downright delicious. And to top it off, it is made with clean, better for you ingredients and very macro friendly! Whether you’re serving it up for a lazy weekend brunch, a holiday gathering, or just a treat-yourself breakfast, this recipe will be a crowd-pleaser every time.
- 2 bagels (sliced in half. I used the cinnamon raisin low carb bagels by Eat Royo. Use the code COOKINGKATIELADY at checkout to get 10% off your order!)
- 2 eggs (medium, or 1 large)
- 1/2 cup almond milk (unsweetened, or milk of choice)
- 1 tsp vanilla extract
- 1/8 tsp salt
- 30 g protein powder (organic - Code KATIE20 for 20% off at Truvani)
- 2 tbsp butter (softened)
- 1 1/2 tbsp brown monk fruit
- 1/2 tbsp cinnamon
- Mixture of monk fruit and cinnamon (to taste)
- 2 tbsp cream cheese (softened, organic)
- 1/2 tbsp butter (softened, grass-fed)
- Powdered monk fruit (to taste)
- Mix together your cinnamon butter ingredients (butter, brown monk fruit, & cinnamon) and set aside.
- Mix together your cinnamon "sugar" on a plate or shallow bowl and set aside. This is just a mixture of cinnamon and monk fruit. I just eyeball it.
- Make your cream cheese icing by mashing together the softened cream cheese, softened butter, and some powdered sweetener, to taste. Set aside.
- Slice your bagels in half. Spread the cinnamon butter evenly among each bagel.
- In a bowl, whisk together the eggs, milk, vanilla, salt & protein until smooth.
- Preheat a griddle over medium heat with a little bit of butter. Dip each bagel in the egg mixture. I let the bagels soak really well in the egg mixture. Bagels are more dense so it takes a little bit longer for them to soak up the egg mixture.
- Cook the bagels for about 4 minutes on each side, placing the buttered sides of the bagel down first).
- Coat each piece of French toast in the cinnamon “sugar” coating. Top with the cream cheese frosting and dig in! These are very sweet and you honestly don’t even need syrup, but you can top with some if you would like!
Servings 2
- Amount Per Serving
- Calories 360kcal
- % Daily Value *
- Total Fat 24.1g38%
- Saturated Fat 12.8g64%
- Cholesterol 161mg54%
- Sodium 897.1mg38%
- Total Carbohydrate 42.4g15%
- Dietary Fiber 33.3g134%
- Sugars 3.5g
- Protein 23.2g47%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.