Free Printable: Low Carb & Keto Food List

• The Keto French Toast Recipe I Make On Repeat
• Ingredients & Substitutions
• How To Make Keto French Toast
• My Recipe Tips
• Topping Ideas
• Keto French Toast Recipe card
• Recipe Reviews

The Keto French Toast Recipe I Make On Repeat

I grew up eating Russian “grenki,” which is kind of like savory French toast. But once I tried the sweet version, I was hooked, and of course I had to make a keto French toast recipe that actually tastes like the real thing. Most versions I found were either too eggy or too soft, so I set out to make one with rich flavor, fluffy texture, and the perfect golden crust. Here’s why this breakfast recipe is my go-to:

• Fluffy, chewy texture – I use my 90 second bread as the base and slice it into triangles. It crisps up beautifully on the outside while staying soft inside, just like real French toast.
• Rich, classic flavor – A simple mix of cinnamon, vanilla, and cream gives it that nostalgic taste. No weird aftertaste or overpowering egginess here.
• So fast and easy – I can whip up a batch in 10 minutes flat. It’s perfect for busy mornings with a side of keto yogurt and a cup of bulletproof coffee .

Make this low carb French toast with me and see how easy it is to get that classic flavor and texture with just 2.5g net carbs !

Ingredients & Substitutions

Here I explain the best ingredients for my keto French toast recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – I use this one because it’s super fine and makes the bread taste like the real thing. Don’t swap in almond meal or coconut flour—it won’t work the same.
• Psyllium Husk Powder – This gives the bread that chewy, airy texture I love. You can use flaxseed meal if you don’t have it, but it’s not quite the same.
• Unsalted Butter – I go with unsalted butter, but coconut oil is a good option if you need it dairy-free.
• Baking Powder – This helps the bread rise. Just double-check that yours isn’t expired.
• Egg – A flax egg works in a pinch, but the texture will be a little softer.
• Sea Salt

Keto French Toast:

• Eggs – I like to let my eggs come to room temp so they mix more smoothly. I don’t recommend flax eggs here beacue they don’t hold up well for keto French toast.
• Heavy Cream – Cream gives the richest flavor, but I’ve also used full-fat coconut milk or almond milk when I need a dairy-free option.
• Cinnamon – Adds that cozy, classic French toast flavor.
• Vanilla Extract – This brings out all the warm flavors.
• Besti Powdered Monk Fruit Allulose Blend – This is my go-to for sweetener. It dissolves right into the egg mix, helps the toast brown, and tastes just like suga, but without the carbs.
• Unsalted Butter – I use butter to cook the toast because it helps it brown perfectly. Coconut or avocado oil works too, but the flavor’s not quite the same.

How To Make Keto French Toast

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make the bread . Follow the instructions for 90-second bread here using the amounts listed above (it’s double the usual recipe).
2. Slice it up . Cut the bread in half, then slice each half in two to make 4 squares. Cut each square into 2 triangles so you end up with 8 pieces.
3. Mix the coating . While the bread cools, whisk the egg, cream, cinnamon, vanilla, and a teaspoon of powdered sweetener in a small shallow bowl.

1. Dip the bread . Dip each triangle into the egg mixture and flip to coat both sides.
2. Cook the keto French toast . Melt the butter in a pan over medium heat. Cook the triangles in a single layer until golden on each side. Repeat if needed.
3. Add toppings . I like to top mine with a sprinkle of powdered sweetener and a drizzle of sugar free maple syrup.

My Recipe Tips

• You can totally use other keto breads for this. I’ve made it with my keto bread mix (so easy), or sometimes I use a loaf of keto white bread , almond flour low carb bread , or coconut flour bread if I need a nut-free option.
• I let the bread cool for a few minutes before dipping so it doesn’t fall apart in the egg mixture. Warm bread soaks too much and can get mushy.
• Make sure the cinnamon doesn’t clump. I whisk the egg mixture until smooth so it coats every piece evenly.
• A good nonstick skillet like this makes flipping the French toast way easier. You won’t lose any of that golden crust to sticking.
• If all the triangles don’t fit at once, just cook in batches. I like to wipe the pan between rounds so the butter doesn’t burn.
• Try spreading a little cream cheese between two slices before dipping. It melts into a creamy center and makes your keto French toast feel extra special.

Topping Ideas

Want to take it to the next level? Here are some of my favorite toppings to dress it up and make it your own:

• Butter – You can’t go wrong with a pat of butter on your keto French toast. It’s a simple classic I always come back to.
• Powdered Besti – Tastes just like powdered sugar. I sprinkle it on when I want that traditional finish.
• Sugar-free syrup – I use my sugar-free maple syrup and no one can ever tell it’s not the real thing. Chocolate syrup or homemade syrup works great too.
• Fresh berries – Sliced strawberries or blueberries make an easy, refreshing topping especially with sugar free whipped cream .
• Nuts & nut butters – I like chopped pecans or a drizzle of peanut butter. Sugar-free nutella is really good too.
• Jam or jelly – A spoonful of strawberry chia jam or blackberry jelly adds the perfect fruity touch.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Unsalted butter (melted; or coconut oil for dairy-free or paleo) ▢
• 6 tbsp Wholesome Yum Blanched Almond Flour ▢
• 2 tsp Psyllium husk powder ▢
• 1 tsp Baking powder ▢
• 1 pinch Sea salt ▢
• 2 large Eggs ▢

French Toast Mixture:

• 2 large Eggs ▢
• 1 tbsp Heavy cream (or coconut milk for dairy-free or paleo) ▢
• 1 tsp Cinnamon ▢
• 1 tsp Vanilla extract ▢
• 2 tsp Besti Powdered Monk Fruit Allulose Blend ▢
• 2 tbsp Unsalted butter (use coconut oil or avocado oil for dairy-free or paleo) ▢

Toppings (optional):

• Besti Powdered Monk Fruit Allulose Blend ▢
• Wholesome Yum Zero Sugar Maple Syrup ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Make 90-second bread according to the instructions here. (But use the amounts above – this is double the recipe in the link.)
2. Cut the bread in half crosswise to make 2 squares. Slice each square in half, making 4 squares total. Cut each square into 2 triangles, for 8 triangles total.
3. While the bread cools, whisk together the egg, heavy cream, cinnamon, vanilla, and 1 teaspoon Besti powdered in a small bowl.
4. Dip the cooled bread in the egg mixture, flipping to coat both sides.
5. In a frying pan over medium heat, melt the butter. Add the keto French toast in a single layer and cook 60-90 seconds per side, until golden brown on both sides. Repeat with remaining pieces.
6. If desired, top with more Besti Powdered and Wholesome Yum Keto Maple Syrup.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 triangles

• Tips: Check out my recipe tips above to help you get the best texture, perfect browning, and that classic French toast flavor without the carbs.
• Topping ideas: See my topping ideas for sweet, creamy, and crunchy ways to finish off your keto French toast.
• Store: Keep leftovers in an airtight container in the refrigerator for a couple of days.
• Meal Prep: Make the keto bread and egg mixture ahead. Just dip and fry fresh for the best texture!
• Reheat: Warm it up in a hot skillet or microwave.
• Freeze: Freeze on a baking sheet first, then store in a freezer-safe container for up to 3 months. Thaw before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto French Toast

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto French Toast

My easy keto French toast uses 90-second bread and a simple egg mixture for a quick, breakfast that tastes just like the real thing!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-french-toast/

Ingredients

• 2 tbsp Unsalted butter (melted; or coconut oil for dairy-free or paleo)
• 6 tbsp Wholesome Yum Blanched Almond Flour
• 2 tsp Psyllium husk powder
• 1 tsp Baking powder
• 1 pinch Sea salt
• 2 large Eggs

French Toast Mixture:

• 2 large Eggs
• 1 tbsp Heavy cream (or coconut milk for dairy-free or paleo)
• 1 tsp Cinnamon
• 1 tsp Vanilla extract
• 2 tsp Besti Powdered Monk Fruit Allulose Blend
• 2 tbsp Unsalted butter (use coconut oil or avocado oil for dairy-free or paleo)

Toppings (optional):

• Besti Powdered Monk Fruit Allulose Blend
• Wholesome Yum Zero Sugar Maple Syrup

Instructions

1. Make 90-second bread according to the instructions here. (But use the amounts above - this is double the recipe in the link.)
2. Cut the bread in half crosswise to make 2 squares. Slice each square in half, making 4 squares total. Cut each square into 2 triangles, for 8 triangles total.
3. While the bread cools, whisk together the egg, heavy cream, cinnamon, vanilla, and 1 teaspoon Besti powdered in a small bowl.
4. Dip the cooled bread in the egg mixture, flipping to coat both sides.
5. In a frying pan over medium heat, melt the butter. Add the keto French toast in a single layer and cook 60-90 seconds per side, until golden brown on both sides. Repeat with remaining pieces.
6. If desired, top with more Besti Powdered and Wholesome Yum Keto Maple Syrup.

Maya’s Recipe Notes

Serving size: 2 triangles

• Tips: Check out my recipe tips above to help you get the best texture, perfect browning, and that classic French toast flavor without the carbs.
• Topping ideas: See my topping ideas for sweet, creamy, and crunchy ways to finish off your keto French toast.
• Store: Keep leftovers in an airtight container in the refrigerator for a couple of days.
• Meal Prep: Make the keto bread and egg mixture ahead. Just dip and fry fresh for the best texture!
• Reheat: Warm it up in a hot skillet or microwave.
• Freeze: Freeze on a baking sheet first, then store in a freezer-safe container for up to 3 months. Thaw before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)