High Protein French Toast Casserole Recipe

High protein French toast casserole comes out of the oven golden and cozy, with a soft, custardy middle and a light crunch on top. Every forkful brings tender bread soaked in cinnamon-spiced goodness, with toasted pecans popping up in every bite. It makes the whole house smell amazing, has everyone coming back for seconds, and still packs a solid boost of protein to kick off the day right.

A serving of high protein French toast casserole with visible pecans and syrup on a white plate, accompanied by a gold fork.

25 grams of protein per serving

The protein in this recipe comes from high-protein bread, eggs, and a little help from extra egg whites for another boost without adding heaviness. I’ve made this casserole more times than I can count, and it’s perfect for those mornings where you want to start the day with everyone gathered around the table. It’s quick to prep and then the oven does all the work, leaving you with a hearty, satisfying breakfast that keeps everyone happy.

Contents hide

1 Why you will love this recipe

2 Key ingredients and substitutions

3 How to make high protein French toast casserole

4 Recipe notes and tips

5 Storage instructions

6 Variations

7 What to serve with French toast casserole

8 Frequently asked questions

9 More breakfast recipes you will love

10 High Protein French Toast Casserole Recipe

Why you will love this recipe

Protein-packed: Keeps you fuller for longer with high-protein bread, eggs, and extra egg whites.
Easy prep: Minimal hands-on time before it’s ready for the oven.
Make-ahead friendly: Assemble ahead and bake when you’re ready.
Crowd-pleaser: Perfect for sharing with family or friends.
Customizable: Swap flavors, toppings, or bread to suit your taste.

Key ingredients and substitutions

Assorted labeled ingredients for a high protein French toast casserole are arranged on a wooden surface, including bread, eggs, milk, butter, sweetener, syrup, pecans, orange zest, cinnamon, and vanilla.

High-protein bread: I used a low carb bloomer from Robert Andrew which happens to be high protein, but my homemade Cottage Cheese Bread would also be perfect for this, or swap with whatever takes your fancy – brioche, challah, or even gluten-free bread if needed.
Chopped pecans: Adds crunch and nutty flavor. Almonds or walnuts work well too.
Eggs: Binds the custard mixture and adds richness.
Extra egg whites: Adds protein without extra heaviness.
Filtered milk: Creates a creamy custard texture. Almond milk or other dairy-free options also work.
Granulated sweetener: Keeps it low sugar. Use regular sugar or coconut sugar if preferred.
Orange zest: Adds brightness and flavor. Lemon zest is a good substitute.
Vanilla extract: Adds warmth to the flavor profile.
Cinnamon: Adds classic French toast spice. Try nutmeg, pumpkin pie spice, or a pinch of cloves for variation.
Unsalted butter: Adds richness to the topping.
Sugar-free maple syrup: Adds sweetness while keeping it low carb. Regular maple syrup can be used if you like.

How to make high protein French toast casserole

Prep the oven: Preheat to 375°F (190°C) and grease an 8×8″ or 11×7″ baking dish with non-stick spray.
Cube the bread: Slice or tear into 1-2 inch pieces.
Layer it up: Add a single layer of bread to the dish, scatter some pecans, and repeat until all are used.
Whisk the eggs: In a medium bowl, whisk eggs and egg whites together until well combined.

A French Toast Casserole filled with sliced bread and chopped nuts sits on a patterned surface, with two eggs ready to make this a delicious high protein breakfast.

A metal bowl containing beaten eggs with bubbles on the surface and a metal fork resting inside.

Make the custard: Add the milk, sweetener, orange zest, vanilla, cinnamon, and salt, and whisk until smooth.
Pour it in: Evenly distribute the custard over the bread and pecans.

A metal bowl containing a high protein mixture with a spoon resting in the bowl, on a colorful floral tablecloth.

A bowl of custard mixture is being poured over sliced bread and pecans in a baking dish.

Make the topping: In a small bowl, mix melted butter, sugar-free maple syrup, cinnamon, and salt.

A white bowl contains melted butter, vanilla extract, and ground cinnamon being mixed with a metal spoon.

A close-up of a white bowl containing a cinnamon butter mixture.

Add the topping: Drizzle the buttery syrup evenly over the casserole.

A close-up of a spoon pouring thick brown sauce over slices of French Toast Casserole, highlighting the sauce's glossy texture and the moist, textured surface.

A white baking dish filled with sliced bread pieces coated in a caramel-like sauce and sprinkled with chopped nuts, this French Toast Casserole sits on a colorful floral-patterned tablecloth.

Bake: Place in the oven for 35-45 minutes, until the custard is set and the top is lightly crisped.
Rest and serve: Let cool for 10 minutes, then serve with extra maple syrup, powdered sweetener, or dried fruit if you like, and enjoy your high protein breakfast!

A close-up of a spatula lifting a serving of baked high protein French Toast Casserole with visible pecans, showing its golden-brown, crisp texture.

Recipe notes and tips

Bread choice: Slightly stale bread soaks up the custard best in this high protein French toast casserole.
Even soaking: Press the bread down gently after pouring in the custard so every piece absorbs the flavor.
Check doneness: The center should be set but still slightly soft when you take it out of the oven.
Undercooked center fix: If the middle’s still soft but the top’s browning, cover with foil and bake 5–10 more minutes.
Make ahead: Assemble the night before, cover, and refrigerate for an easy bake the next morning.

Storage instructions

Fridge: Store leftovers in an airtight container in the fridge for up to 4 days.
Freezer: Wrap portions tightly in plastic wrap, then foil, and freeze for up to 2 months.
Reheat: Warm in the oven at 350°F (175°C) until heated through, or microwave for 30-60 seconds.
Serve again: Add a fresh drizzle of maple syrup or a spoonful of Greek yogurt before serving.

Variations

Berry boost: Add fresh or frozen blueberries, raspberries, or strawberries before baking.
Chocolate twist: Sprinkle in a handful of dark chocolate chips for a richer flavor.
Nut-free: Skip the pecans and add seeds like pumpkin or sunflower for crunch.
Spiced up: Mix in pumpkin pie spice or a pinch of cloves for extra warmth.

What to serve with French toast casserole

Fresh fruit: Serve with a mix of berries, sliced banana, or orange segments.
Protein side: Paired with Scrambled Eggs with Cottage Cheese, Air Fryer Canadian Bacon, or Air Fryer Turkey Sausage.
Spreads: Protein Chocolate Spread, peanut butter, or Greek yogurt make fantastic toppings.
Drinks: Enjoy with hot coffee, a cozy Chai Latte, or try a fresh smoothie like my Pumpkin Smoothie or Apple Pie Smoothie.

Frequently asked questions

Is it healthier to bake French toast casserole rather than fry each slice?

Oh, for sure. Baking skips all that extra butter in the pan, so you’re not soaking the bread in grease, and you can cook the whole thing in one go without standing there flipping slices.

How do I get a crisp top without the middle being underdone?

Easy. Leave it uncovered so the top gets nice and toasty, and if it starts looking a bit too golden before the middle’s set, just throw a bit of foil over it and keep baking.

Can I add cottage cheese for more protein?

Yes, and it’s brilliant. Just blend it right into the custard so it’s silky smooth. You’ll get extra protein and a creamier texture without anyone even guessing it’s in there.

High protein French Toast Casserole with pecans in an oval dish is placed on a pink cloth next to a spatula.

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