TL;DR: This sheet pan meal prep breakfast pairs gluten-free French toast sticks with hearty sausage for a balanced, make-ahead morning win. Toss everything on one pan, bake once, and you've got sweet-and-savory breakfasts ready for the week. Includes how to store, how to reheat, and freezing tips.
Does breakfast food count as its own food group? I wish. This sheet pan meal prep breakfast keeps all the cozy diner vibes-golden French toast sticks and savory sausage-without the drama of frying in batches or loading up on questionable ingredients. We're making it gluten-free, baked (not fried), and portioned for meal prep, so you can start your day steady and satisfied.
I love this one because it's fast, kid-friendly, and freezer-friendly. Bake once, portion, and you're set. If you're on a sheet-pan kick like I am, you'll find more ideas here: Sheet Pan Meals.
Why You'll Love This Recipe
- Freezer-friendly: Great for stocking quick breakfasts or after-school snacks.
- One-pan simplicity: Minimal dishes, maximum payoff in under 30 minutes.
- Gluten-free + flexible: Works with your favorite GF loaf and the sausage you prefer (turkey, chicken, or pork).
- Perfect for meal prep: Sticks reheat beautifully and keep their texture with the tips below.
- Balanced macros: Protein from eggs + sausage, carbs from the toast, and satisfying fats to keep you full.
Summarize this Recipe or Get Macros
Ingredients
For the French Toast Sticks
- 1 large loaf gluten-free bread
- 3 eggs
- ½ cup milk of choice (dairy or dairy-free)
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
For the Sheet Pan
- 8 precooked sausage links (turkey, chicken, or pork)
For Serving (Optional)
- Maple syrup
- Fresh fruit (berries, orange wedges, or apple slices)
How to Make
Step 1: Prep the Pan
Preheat the oven to 400°F (200°C). Lightly coat a rimmed sheet pan with coconut oil or line with parchment for easy cleanup.
Step 2: Slice the Bread
Slice the gluten-free loaf into about 20 sticks (roughly finger-width). Slightly stale bread works best for crisp edges.
Step 3: Mix the Custard
In a medium bowl, whisk together eggs, milk, cinnamon, and vanilla until smooth and well combined.
Step 4: Dip + Arrange
Dip each bread stick in the custard, allowing excess to drip off. Arrange in a single layer on the prepared pan. Add precooked sausage links to the same pan, spacing everything out for airflow.
Step 5: Bake
Bake for 15 minutes, flipping once at the 8-10 minute mark if you want extra color on all sides. The sticks should be lightly golden with set centers; sausage should be hot.
Step 6: Portion
Cool slightly, then portion into 4 meal prep containers. Add fruit on the side if you're eating within 3-4 days (freeze fruit separately if you plan to freeze the meal).
How to Store
- Fridge: Cool completely, then store in airtight containers for up to 4 days. Keep maple syrup separate.
- Freezer: Yes-you can freeze this. Place cooled French toast sticks in a single layer on a parchment-lined sheet to pre-freeze (30-60 minutes), then transfer to a freezer bag for up to 2 months. Sausage can be frozen in a separate bag or in the same container if already frozen-cooked by the manufacturer.
Long-tail search helpers: how to store this meal prep, can I freeze this, best way to reheat (see below).
How to Reheat
- Oven/Toaster Oven (Best Texture): 375°F for 6-8 minutes from the fridge; 10-12 minutes from frozen. Place sticks directly on a rack or a preheated sheet for crisp edges.
- Air Fryer: 350°F for 3-5 minutes (fridge) or 6-8 minutes (frozen). Don't overcrowd.
- Microwave (Fastest): 30-45 seconds per portion from the fridge (turn once). Add 15-30 extra seconds if needed. Expect a softer texture-pop in a toaster for 1-2 minutes after microwaving if you want more bite.
Helpful Tips & Ingredient Swaps
- Bread matters: For the best "stick" structure, choose a sturdy GF sandwich loaf. Day-old bread absorbs custard without turning mushy.
- Dairy-free swap: Use almond, oat, or soy milk. A splash of full-fat coconut milk adds richness.
- Sausage picks: Turkey or chicken sausage keeps things lighter; pork gives classic flavor. You can also swap in veggie sausage.
- Flavor boosters: Add orange zest to the custard, or whisk in a pinch of nutmeg or cardamom.
- Protein bump: Serve with Greek yogurt on the side or choose higher-protein chicken sausages.
- Make-ahead batter: Whisk the custard the night before and store covered in the fridge for faster assembly.
When I'm short on time but still want a hearty, tasty breakfast I can grab and go, these gluten-free French toast sticks with sausage are in heavy rotation. One pan, simple ingredients, and reliable reheat options-this is breakfast meal prep that actually sticks (pun intended). If you love this recipe, check out the Workweek Lunch Meal Planner to make healthy meal prep simple and stress-free all week long. For more GF-friendly ideas, browse our Gluten-Free Recipes.
FAQs
Choose a sturdy loaf with some structure (not ultra-soft sandwich bread). Multigrain GF loaves tend to hold up well.
Yes. Use any unsweetened dairy-free milk. If you want richer flavor, add 1-2 tablespoons canned coconut milk to the custard.
Absolutely. Pre-freeze the sticks in a single layer before bagging to prevent clumping. Freeze for up to 2 months. Reheat from frozen in an oven, toaster oven, or air fryer for the best texture.
For crisp edges, go oven, toaster oven, or air fryer. The microwave is fastest but softens the exterior... finish with 1-2 minutes in a toaster if you like a little crunch.
Let sticks cool before packing, use vented lids until fully cool, and keep syrup and fruit separate until serving. Re-crisp in a hot oven or air fryer.
More Breakfast Meal Prep Ideas
- Apple, Bacon, Onion & Cheddar Breakfast Squares (GF, Low Carb)
- Low Carb Cinnamon Apple Muffins
- Portable Chocolate Chip Pancakes
- How to Make Carrot Cake Pancakes
- Sheet Pan Breakfast Hash and Eggs
Ingredients
- 1 loaf gluten-free bread we used Udi's brand
- 3 large eggs
- ½ cup milk
- 1 teaspoon cinnamon
- 1 teaspoon Vanilla extract
- 8 breakfast sausage links pre-cooked
Optional
- fresh fruit
- maple syrup
Instructions
- Preheat oven to 400 degrees.
- Slice bread into about 20 sticks.
- Coat a sheet pan with coconut oil, or use baking paper to the line.
- In a bowl, add eggs, milk, cinnamon, and vanilla. Beat well.
- Dip each stick of bread into the egg batter, and then place on the baking sheet.
- Add the sausage to the baking tray, and bake for 15 minutes.
- Serve with maple syrup and fruit.
Leave a Reply