High Protein French Toast Casserole
A baked French toast casserole that actually fills you up. It uses cottage cheese, eggs, and a scoop of protein powder to bring a whole lot of protein to a breakfast classic, all in one dish. You make it ahead or bake it right away.
What Makes This Casserole So Good
The custard is dead simple: cottage cheese, eggs, a splash of milk, and a little maple syrup. Blending it smooth hides any hint of cottage cheese, so all you taste is sweet, vanilla-scented French toast. It bakes up soft in the middle with golden edges, and each serving lands around 20 grams of protein.
I keep coming back to this one because it feeds a group without a skillet’s worth of flipping. It sits in the fridge overnight if you like, or soaks for 10 minutes while the oven heats. Either way, you pull it out puffed and golden.
Ingredients
- 8 slices whole grain bread: use a sturdy, high protein loaf for the best structure.
- 6 large eggs: helps the custard set and adds richness.
- 1 cup liquid egg whites: bumps the protein without extra fat.
- 1 cup cottage cheese: use full-fat or 2% for creaminess.
- ½ cup milk: any kind works, dairy or plant-based.
- ¼ cup maple syrup: sweetens the custard lightly.
- 1 tsp vanilla extract: rounds out the flavor.
- 1 tsp cinnamon: the classic French toast warmth.
- 1 scoop (about 30g) vanilla protein powder: optional, but it pushes the protein higher and thickens the custard.
- Butter or oil for the pan: a light coat keeps the casserole from sticking.
Variations / Substitutions
- Bread: brioche or challah taste wonderful but have less protein; the texture stays good either way.
- Dairy-free: swap the cottage cheese for a thick dairy-free yogurt and use oat milk. The custard will be a little looser but still works.
- Sweetener: honey or brown sugar can replace the maple syrup in the same quantity.
- Add-ins: fold in ½ cup blueberries or sliced banana right before baking for a fruit-studded version.
Creamy Cottage Cheese Quiche is another breakfast you’d probably love if you enjoy this french toast casserole.
How to Make High Protein French Toast Casserole
Step 1: Blend the Custard
Preheat your oven to 350°F (180°C) so it’s ready when you assemble. Into a blender, add the 1 cup cottage cheese, 6 eggs, 1 cup egg whites, ½ cup milk, ¼ cup maple syrup, 1 tsp vanilla, 1 tsp cinnamon, and the scoop of protein powder if you’re using it. Blend on high for about 30 seconds until the mixture is completely smooth and no curds remain.
The liquid will look thin and a little frothy. That’s exactly right. It thickens a good bit as it bakes into the bread.
Step 2: Assemble the Casserole
Lightly butter a 9×13-inch baking dish. Tear or cut the 8 slices of bread into rough cubes, about 1½ inches across, and spread them evenly in the dish. Pour the custard over the bread, making sure you drizzle it across every corner so nothing stays dry. Use a spatula to gently press the bread down so it all gets a good soak.
The bread will start absorbing the liquid right away. If you have time, cover the dish and refrigerate it for at least an hour, or overnight. If you’re baking now, let it sit on the counter for 10 minutes while the oven finishes heating.
Step 3: Bake Until Golden and Puffed
Slide the dish into the 350°F oven and bake for 35 to 40 minutes. The casserole is done when the top is domed and deep golden brown, and the center feels set when you jiggle the dish. A thin knife inserted near the middle should come out clean.
Let the casserole rest on the counter for 5 minutes. The puff will settle slightly, and the custard will firm up enough to slice cleanly.
Step 4: Slice and Serve Warm
Cut the casserole into 6 squares right in the dish. Lift them out with a spatula and plate them while they’re still hot. A final drizzle of maple syrup and a handful of fresh berries make every bite feel like proper French toast, just with way more staying power.
A Few Notes Before You Start
- Blending the custard is non-negotiable. If you skip the blender, the cottage cheese will leave small lumps, and the texture won’t be as creamy.
- For a crispier top, scatter a tablespoon of brown sugar and a few chopped pecans over the bread before baking.
- The protein powder is optional. Leave it out and the custard still sets, though the per-serving protein drops a little.
Bake times by dish size:
| Dish Size | Bake Time at 350°F |
|---|---|
| 9×13-inch | 35-40 minutes |
| 8×8-inch | 45-50 minutes |
Keeping It Fresh
- Refrigerate: Cool the casserole completely, then cover and store in the fridge for up to 4 days.
- Reheating: Warm individual squares in the microwave for about 1 minute, or in a 300°F oven for 10 minutes until heated through.
What to Serve With High Protein French Toast Casserole
A side of turkey sausage or center-cut bacon adds a salty contrast that balances the maple sweetness. For a lighter plate, spoon a dollop of Greek yogurt next to each square and pile on whatever fresh fruit looks good: blueberries, raspberries, or sliced peaches all work nicely.
Frequently Asked Questions
Can I use all whole eggs instead of egg whites?
Yes. Replace the 1 cup of egg whites with 4 extra large eggs and reduce the milk to ¼ cup so the custard isn’t too thin.
Is protein powder necessary?
No. The casserole still bakes up fluffy without it. The protein count will be closer to 15 grams per serving instead of 20.
What’s the best way to make this dairy-free?
Use a thick unsweetened plant-based yogurt instead of cottage cheese, and swap the milk for oat or almond milk. The protein will be lower, but the casserole will still set.
Can I freeze leftover casserole?
Absolutely. Wrap individual squares tightly and freeze for up to 2 months. Thaw overnight in the fridge, then reheat as usual.
High Protein French Toast Casserole Recipe
Ingredients
Method
- Preheat oven to 350°F (180°C). Blend cottage cheese, eggs, egg whites, milk, maple syrup, vanilla, cinnamon, and protein powder until smooth.
- Butter a 9×13-inch dish. Cube the bread and spread it in the dish. Pour the custard over, press down to soak, and let sit 10 minutes (or refrigerate overnight).
- Bake 35-40 minutes until golden, puffed, and set in the center. Let rest 5 minutes.
- Slice into 6 squares and serve warm with maple syrup and berries.
Notes
