High Protein French Toast Casserole
This high-protein overnight French toast casserole is an easy, delicious breakfast perfect for meal prep or feeding a crowd. With crispy edges, a custardy center, and 25 grams of protein per serving, it's a satisfying way to start the day.
8
Servings
180
Calories
5.7g
Fat
25g
Protein
4.4g
Net Carb
27.9g
Total Carbs
I took elements of my original french toast casserole recipe and made it high protein while keeping it low in carbs. This French toast casserole is the simplest way to serve French toast for a crowd – no flipping required. Just layer cubed keto bread in a casserole dish, soak it in a protein-packed, cinnamon custard, and bake.
You can prepare it fresh in the morning, but for an even easier option, assemble it the night before and let it chill in the fridge. The next day, simply bake and enjoy!
What is the protein in this dish
The protein from the breakfast casserole comes from several different sources so you are getting your fill of essential amino acids to keep you going in the morning.
- Eggs – Four large eggs are added for a complete protein source and makes our keto casserole fluffy and custard-like.
- Egg whites – Two cups of egg whites are used since egg whites are the main source of protein within an egg. This also serves to hold the casserole together.
- Cottage cheese – I used cottage cheese with 4% milkfat. Each 1/2 cup serving has 14 grams of protein.
- Milk of choice – Your favorite type of milk can be used in this overnight french toast casserole recipe – cow’s milk, nut milk or seed milk. I prefer to use flax milk that has added protein. It has 5 grams of protein per cup and it’s what I used to make my coffee in the mornings too.
- Protein powder – Since I wanted to keep this recipe low in carbs, I used a zero carb, unflavored whey isolate protein powder. But you can use any protein powder you prefer.
Low Carb French Toast Casserole Recipe Video
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High Protein French Toast Casserole Ingredients
1 loaf (15-16 oz) keto bread
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4 large eggs
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2 cups egg whites
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1/2 cup cottage cheese, 4% milkfat
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1 1/4 cup milk of choice
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1/2 cup brown sugar substitute
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1 teaspoon almond extract
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1 teaspoon ground cinnamon
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1 scoop unflavored or vanilla protein powder
High Protein French Toast Casserole Directions
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Cube the bread
Preheat the oven to 350°F if baking right away. Cut each slice of bread into bite sized chunks (9 cubes per slice).
Ingredients
- 1 loaf keto bread
Quick Tip
See suggestions below for types of keto bread to use. -
Toast the bread
Spread cubed bread evenly onto a parchment lined baking sheet. Bake for 10 minutes, stirring halfway through.
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Spread the bread
Lightly coat a 9x13 inch casserole dish with cooking spray. Transfer the toasted bread to the dish.
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Make the custard
In a blender, combine the remaining ingredients. Blend on low-medium speed for about 10 seconds just until the cottage cheese curds are no longer visible and mixture is smooth.
Ingredients
- 4 eggs
- 2 cups egg whites
- 1/2 cup cottage cheese
- 1 1/4 cup milk of choice
- 1/2 cup brown sugar substitute
- 1 teaspoon almond extract
- 1 teaspoon ground cinnamon
- 1 scoop protein powder
Quick Tip
Avoid over-blending to prevent it from becoming too frothy. -
Pour the mixture
Pour the mixture over the bread and use a spatula to dip the bread into the custard mixture to ensure all the bread is evenly coated.
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Bake
You can bake it right away or cover and refrigerate it overnight to bake the next morning. When ready, bake at 350°F for 50-55 minutes or until the egg mixture is set.
Quick Tip
Serve with your favorite sugar-free maple syrup, fresh berries or nut.s
