Skinny PB & J French Toast Sticks


Whether you prefer it smooth, chunky or natural, peanut butter is the perfect addition to any snack. It goes with practically everything: crackers, pretzels, celery, carrots, apples, bananas, chocolate, and much more. It’s also super yummy in this French toast recipe.  It’s so simple to make, with ingredients you probably have on hand.  You’ll surely have time to make it, even on busy mornings.  I’ve made it skinny by using multi-grain bread, natural unsalted peanut butter, reduced-sugar preserves and egg whites. A real satisfying breakfast with 170 calories, 7.5 grams of fat and 5 Weight Watchers POINTS PLUS.  Serve with some fresh berries or sliced fruit.

Prep Time: 8 minutes
Cook Time: 5 minutes


4 slices whole-wheat or multi-grain bread, I used Milton’s Multi-Grain bread, see shopping tips

2 tablespoons natural unsalted chunky or smooth peanut butter

2 tablespoons reduced-sugar strawberry preserves or your favorite, see shopping tips

4 egg whites

1 tablespoon fat-free milk

½ teaspoon vanilla

4 teaspoons reduced-fat butter or Smart Balance Light

2 teaspoons powdered sugar


1. Take 2 slices of  bread and spread 1 tablespoon peanut butter on each. Spread 1 tablespoon preserves on each remaining 2 slices.  Put sandwiches together.

2. In a 9-inch baking dish, whisk egg whites, milk and vanilla.  Place the 2 sandwiches in dish and let soak on each side.

3. Melt reduced-fat butter in a large nonstick pan over medium heat.  Cook sandwiches until golden brown, about 2 -3 minutes per side.  Cut each sandwich in four sticks.  Sprinkle the top of each with powdered sugar and serve immediately.

Makes 4 servings (2 sticks per serving)

Food Fact

The origin of the peanut butter and jelly sandwich isn’t quite clear.  What is known is that during World War II the sandwich was eaten by US soldiers.  One theory of the history began when US soldiers combined the two so they could eat quickly.  Another theory is that peanut butter was used because other popular foods were hard to find during the 1940s.  Because meat and other food staples were scarce or costly, people begin trying other meals.  The result were peanut butter and jelly sandwiches.

Healthy Benefit

Peanut butter is an excellent source of protein and healthy fats, and can help reduce the risk of coronary heart disease. For the healthiest choice, look for brands that have no oil or sugar added.

Shopping Tips

Most supermarkets including Trader Joe’s sell Milton’s Multi-Grain bread.
You’ll also find reduced-sugar preserves in most supermarkets and Trader Joe’s.

Weight Watchers
(old points) 4
Weight Watchers POINTS PLUS

SKINNY FACTS: for 1 serving (2 sticks)
170 calories, 7.5g fat, 9g protein, 20g carbs, 2g fiber, 172 sodium, 9g sugar
FAT FACTS: for 1 serving
252 calories, 15g fat, 11g protein, 22g carbs, 2g fiber, 225mg sodium, 12g sugar

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34 Responses to “Skinny PB & J French Toast Sticks”

  1. Lisa Says:

    Thanks for a great way to change up the classic PB&J. Also, the fun food facts were interesting. I never knew any of that about PB&J. Good stuff and thanks, again, for sharing.


  2. admin Says:

    Thanks so much Lisa. I love to learn about foods and then share it…So glad to hear you like it too!!!

  3. Cindys Recipes and Writings Says:

    Great twist on French Toast Sticks! Thanks for sharing on Foodie Friends Friday!

  4. admin Says:

    Thanks so much Cindy!

  5. Diane Balch Says:

    I love the addition of the preserves to this classic recipe. thanks for sharing it on foodie friday.

  6. admin Says:

    Another great week on your Foodie Friday, Diane. Thanks!

  7. The Better Baker Says:

    This is such a fabulous recipe idea. Thanks so much for sharing at Weekend Potluck. Please come back again soon.

  8. admin Says:

    Thanks a bunch!!!

  9. Weekly Healthy Menu Plan: November 5 – 11 « Half Size Me Says:

    […] Skinny PB&J French toast sticks (for the kiddos) […]

  10. Megan Says:

    I am from Australia & we dont eat Peanut Butter & Jelly (Jam) sandwiches, I know call us crazy, we eat Vegemite (Yuck you say, haha). I was wondering how well this recipe would go with PB & Banana. What would be the difference in calories? Probably not too much maybe 50 more I am assuming. Love your website by the way, so much fantastic info & delicious recipes. Thanks :)))))

  11. admin Says:

    So cute Megan. Thanks so much for joining me on Skinny Kitchen. I also LOVE the combo of peanut butter and banana. I’d love to hear how it turns out! And yes, it will probably add about 50 calories…

  12. Micelle Says:

    Love the PB & J french Toast Sticks!! Helping my prediabetic teen enjoy healthier eating.

  13. admin Says:

    Thanks so much Micelle. Sounds like a terrific breakfast for your daughter!

  14. Tori Says:

    Wow. I will have to try this! Thanks for sharing at Tell Me Tuesday! 🙂

  15. admin Says:

    Thanks Tori. I hope you like it! I love sharing on Tell Me Tuesday!

  16. The Better Baker Says:

    I made this and loved it Nancy. Will be sharing it at my blog one of these days too. What a great idea to combine all these yummy flavors.

  17. admin Says:

    That’s so great Marsha…I thrilled you enjoyed this recipe and so happy you want to share it on your site. Thank You!!!

  18. Leslee Says:

    I’m not one for jam and this recipe sounds so yummy? Would it be okay to just use fresh strawberries? Would it be more calories? I like the fresh taste of strawberries unless I’m going to use jelly and that wouldn’t probably be the healthier choice.

  19. admin Says:

    Absolutely Leslee. Fresh strawberries would taste really yummy. It won’t add any extra calories either. Enjoy!

  20. Heather Who Needs a Cape? Says:

    Yum my whole family would gobble these up! LOVE!

    Thanks for bringing this to Super Sunday! Bring us some more Super Treats next week!

  21. admin Says:

    Thanks so much…See you next week!

  22. Jenn @comebackmomma Says:

    I totally need to try this. I needed some new ideas for breakfast. Thanks!

  23. admin Says:

    Oh good Jenn. Glad to help. Enjoy!

  24. Foodies » Skinny PB & J French Toast Sticks Says:

    […]… February 6, 2014   admin Uncategorized × […]

  25. Skinny PB & J French Toast Sticks | The best diet blog ever! Says:

    […] By admin […]

  26. Mika Says:

    I love peanutbutter! So easy to prepare!

  27. Mika Says:

    Coming from Full Plate Thursday. Come-by and visit my blog.

  28. admin Says:

    Welcome Mika! I’m so glad you stopped by.

  29. Miz Helen Says:

    Your PB and J Toast looks awesome, we will just love it. Thank you so much for sharing with Full Plate Thursday and come back soon!
    Miz Helen

  30. admin Says:

    Thanks Miz Helen. See you next week!

  31. Rhinestonebeagle Says:

    This is going to be a great weekend breakfast for my husband, he will love it! Thank you for linking @ Doggone Dirty Craftin!

  32. admin Says:

    That’s great to hear. I hope he enjoys it!

  33. Gina Says:

    You say to only put 1 Tbl of peanut butter on two slices of bread,yet your recipe calls for 4 Tbls peanut butter. Can you clarify please?

  34. admin Says:

    So sorry Gina! I made an error but corrected it. The entire recipe calls for 2 tablespoons of peanut and 2 tablespoons of preserves. You spread 1 tablespoon of peanut butter on 2 slices of bread. On the other 2 slices, you spread 1 tablespoon preserves on each.
    I hope this helps.
    My best,

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