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’s the kind of bake that 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.
Ingredients
For the casserole:
- 14 ounces high protein bread - I use the low carb sourdough seeded loaf from Robert Anderson, 400g
- ½ cup chopped pecans - 45g
- 2 large eggs
- ½ cup egg whites - 120ml
- 1½ cups filtered milk
- ¼ cup granulated sweetener - I use xylitol, 50g
- 1 medium orange - zested
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- ¼ teaspoon salt
For the topping:
- 4 tablespoons unsalted butter - melted
- 3 tablespoons sugar-free maple syrup - I use good good brand
- 1 teaspoon ground cinnamon
- ¼ teaspoon salt
Optional toppings for serving:
- sugar-free maple syrup
- powdered sugar or sweetener
- dried cranberries or raisins
Instructions
- Preheat the oven to 190°C/375°F, and grease an 8x8" or 11x7" baking dish with non-stick spray.
- Slice or tear the bread into 1-2 inch pieces.14 ounces high protein bread
- Add a single layer of bread to the bottom (doesn't have to be perfect) and scatter some of the pecans. Repeat these layers until you have no more bread and pecans left. For me, this was 3 layers.½ cup chopped pecans
- In a medium sized mixing bowl, whisk together the eggs and egg whites, followed by the milk, sweetener, orange zest. vanilla extract, cinnamon, and salt.2 large eggs, ½ cup egg whites, 1½ cups filtered milk, ¼ cup granulated sweetener, 1 medium orange, 1 teaspoon vanilla extract, ½ teaspoon ground cinnamon, ¼ teaspoon salt
- Pour this mixture evenly over the bread and pecans.
- In a small mixing bowl, mix together the melted butter, sugar free maple syrup, cinnamon, and salt.4 tablespoons unsalted butter, 3 tablespoons sugar-free maple syrup, 1 teaspoon ground cinnamon, ¼ teaspoon salt
- Drizzle this buttery syrup evenly over the bread and egg mixture.
- Bake for 35-45 minutes, until the eggs are set and the top layer is beginning to crisp up.
- Allow it to cool for 10 minutes, and serve with extra sugar-free maple syrup, powdered sweetener, and a few dried cranberries or raisins if desired. Enjoy!sugar-free maple syrup, powdered sugar or sweetener, dried cranberries or raisins
Notes
- Bread choice: Slightly stale bread soaks up the custard best.
- 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.
Nutritional Information
Calories: 382kcal | Carbohydrates: 17g | Protein: 25g | Fat: 23g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.3g | Cholesterol: 76mg | Sodium: 302mg | Potassium: 196mg | Fiber: 9g | Sugar: 2g | Vitamin A: 349IU | Vitamin C: 0.1mg | Calcium: 118mg | Iron: 1mg