High Protein French Toast Casserole
Published February 17, 2025 • Updated July 10, 2026
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25 grams of protein and only 4.4g net carbs per serving. This high protein french toast casserole has crispy edges, a custardy cinnamon center, and I make it every Sunday for the week ahead.
I took my original keto french toast casserole and rebuilt it with 25 grams of protein per serving while keeping it at 4.4g net carbs. The concept is the same: cube keto bread, soak it in custard, bake. But the custard here is different. I blended in cottage cheese, egg whites, and a scoop of whey isolate, and the result is a protein french toast bake that actually holds up through four days of meal prep.
What I like about this version is how forgiving it is. You can bake it fresh in the morning or assemble the whole thing the night before and refrigerate it. I usually prep it Saturday night, slide it into the oven Sunday morning while I make coffee, and cut it into portions once it cools. That covers my keto breakfast through Thursday without thinking about it.
Where the protein comes from
I stacked protein from multiple sources so this high protein french toast casserole hits 25g per serving without tasting chalky or dense. Here is what goes in.
- Eggs. Four whole eggs give you complete protein and create the custardy base I wanted.
- Egg whites. Two full cups. I get this question a lot (one reader asked why not just use all eggs). The short answer: egg whites carry most of the protein in an egg, and using two cups of whites instead of 8-9 whole eggs keeps the bake lighter and less egg-forward. You can use all whole eggs if you prefer, but the texture shifts heavier.
- Cottage cheese. I use 4% milkfat cottage cheese. Half a cup gives you 14 grams of protein and blends right into the custard so you never taste the curds. If you have leftover cottage cheese, my cottage cheese chips are a great high protein snack.
- Milk of choice. Any milk works here. I prefer flax milk with added protein (5 grams per cup), and I use the same carton for my morning coffee.
- Protein powder. I use a zero carb unflavored whey isolate so it does not compete with the cinnamon and vanilla. Any protein powder works, but flavored varieties will change the taste.
How to make high protein french toast casserole
Start by cubing your keto bread into roughly 1 inch pieces (about 6 cups total). I toast the cubes at 250 degrees for 15 to 20 minutes until they are dry on the outside but still soft in the middle. This is the step that prevents a soggy casserole, so do not skip it.
Spread the toasted cubes in a greased 9×13 baking dish. In a blender, combine the eggs, egg whites, cottage cheese, milk, protein powder, sweetener, cinnamon, vanilla, almond extract, and salt. Blend just until the cottage cheese curds disappear. Pour the custard over the bread and press the cubes down gently so they absorb the liquid.
From here you have two options. Bake right away at 350 degrees for 50 to 55 minutes, or cover and refrigerate overnight. I usually go the overnight route. Either way, the casserole is done when the top is golden and the center is set (not jiggly). The edges should look crispy and slightly pulled away from the dish. Let it cool 10 minutes before slicing. The texture firms up as it sits.
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Ingredients
1 loaf (15-16 oz) keto bread -
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
Step by Step Instructions
Step by Step Instructions
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).
- 1 loaf keto bread
Toast the bread
Spread cubed bread evenly onto a parchment lined baking sheet. Bake for 10 minutes, stirring halfway through.
Spread the bread
Lightly coat a 9×13 inch casserole dish with cooking spray. Transfer the toasted bread to the dish.
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.
- 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
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.
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.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How much protein is in each serving, and where does it come from?
Each of the 8 servings has 25 grams of protein, and I get there by stacking sources instead of leaning on protein powder alone. Four whole eggs and two cups of egg whites do most of the work, the half cup of 4% cottage cheese I blend into the custard adds about 14 grams across the pan, and one scoop of unflavored whey isolate finishes it. If I skip the powder I still land around 18 grams per serving from the eggs and cottage cheese alone, which is what makes it hold me until lunch.
Do I have to make this the night before?
No. I have made this both ways and the texture is the same either way. You can assemble it in the morning and bake as soon as the custard is poured over the bread. I prefer the overnight option because I like to prep Saturday night and just turn the oven on Sunday morning, but it is purely a convenience thing.
Is this a cottage cheese french toast bake?
Yes. I blend cottage cheese straight into the custard, and that is where most of the protein and the silky, custardy texture come from. You do not taste the curds once it bakes (the cottage cheese question comes up every time I bring this somewhere). If a cottage cheese french toast bake is what you were after, this is the one I make every Sunday.
Can I use Greek yogurt instead of cottage cheese?
I have tried it with full-fat Greek yogurt and it works. The casserole comes out slightly tangier and a bit denser than with cottage cheese. Protein content is similar. I still prefer cottage cheese because it blends smoother into the custard, but Greek yogurt is a solid swap if that is what you have on hand.
What can I substitute for the almond extract?
I use almond extract because it adds a subtle depth that I love with cinnamon, but not everyone has it in the pantry. Just use an extra teaspoon of vanilla extract instead. I have made it both ways and the vanilla-only version is still great.
Can I omit the protein powder?
Yes. I have baked this without protein powder and the casserole holds together and tastes the same. You will lose about 7g of protein per serving (closer to 18g instead of 25g), but everything else stays the same. I add it when I want to maximize protein for the day, and skip it when I am out.
Can I use regular bread instead of keto bread?
Yes, but the macros change significantly. Regular bread adds 12 to 15g of carbs per slice compared to about 1 to 2g for most keto breads. When I have made this for guests who do not eat keto, I use brioche or challah. Both soak up the custard well. Just know you are looking at a very different carb count.
How do I prevent the casserole from getting soggy?
The toasting step is what prevents sogginess, and I learned this the hard way. My first batch skipped toasting and the center was wet even after an hour of baking. Toast the cubes at 250 degrees for 15 to 20 minutes until they feel dry on the outside. That creates a surface that absorbs custard without falling apart.
Does the type of cottage cheese matter?
I use 4% milkfat cottage cheese for the creamiest result. I have tried low fat and fat free versions, and the casserole still works but it is slightly less rich. Small curd or large curd does not matter since everything gets blended. My one rule: do not use dry curd cottage cheese. It does not blend smooth.
What is the difference between this and your original keto french toast casserole?
My original keto french toast casserole uses cream cheese and heavy cream for a richer custard. This version swaps those for cottage cheese, egg whites, and protein powder, which is how I got it to 25g protein per serving. The original is more indulgent. This one is built for meal prep and hitting protein goals. I make both depending on whether it is a regular week or a holiday morning.
I was sure the protein powder would ruin it. It didn't.
Never made a french toast casserole before and the toasting step has me second guessing myself. Every bread pudding I've seen goes straight from bread to custard, no drying step. Is it a keto bread thing since it's denser, or does the egg white custard just need something firmer to absorb into so it doesn't go soggy in the middle? Cottage cheese in the mix is new to me too. Does it smooth out completely or is there still a little texture in the finished dish? 25 grams of protein per serving is exactly what I've been hunting for in a make-ahead breakfast. Got a batch lined up for Sunday.
On my list for Sunday meal prep, the protein count sold me.
I've done french toast casseroles before but never with cottage cheese in the custard. Does it blend in smooth or does it add texture?
I blend it straight into the custard before pouring, so no curd texture makes it into the pan. Bakes out completely smooth, the center sets more like bread pudding than a typical eggy french toast. The 4% milkfat version blends cleanest. Low-fat still works but the custard ends up a little thinner and the set is less rich.
Good to know on the 4% milkfat, usually just grab whatever's on sale, but I'll be more particular next time.
First casserole I've actually wanted to make. The instructions say preheat 'if baking right away,' which makes me think refrigerating it first is an option, but is it? And do you soak the bread overnight, or just pour the custard and go straight to the oven? Trying to nail down the timing before Sunday.
Both work, same texture either way. For Sunday, assemble Saturday night, cover, refrigerate, and pull it out while the oven preheats.
Edges still crispy on day two. Every other version I've made went soggy overnight, so this is the one now. No idea what the protein powder does to the custard but it works. Four stars, would go heavier on the cinnamon.
It binds the custard the same way the cottage cheese does, so the whole thing holds its structure instead of going wet overnight. Go 1.5 teaspoons on the cinnamon next time, maybe 2.
Oh that makes sense, same mechanism as the cottage cheese. Going with 2 teaspoons next time.
Making this every Sunday, so I've gotten the reheating figured out. Microwave only and the edges go soft in a way that kind of defeats the purpose. What's been working: 90 seconds in the microwave to warm the center, then two or three minutes in the air fryer at 325. The edges come back close to how they were from the original bake, that crunch with the custardy cinnamon center still soft underneath. Held up through day five on my last batch. If you're making this for the week, that combo is what keeps it worth eating on Thursday.
Microwave alone collapses those edges every time. That 325 air fryer combo is exactly right.
brought this to sunday brunch. took the 9x13 pan home empty.
Empty pan. Make it the night before next time if you haven't, one less thing morning of.
Already have it on the Christmas brunch list. Night before it is.
batch five. skipped the toast step once. don't skip the toast step.
Wet center that 20 extra minutes in the oven couldn't fix. Found that out on my first batch. Toast step is non-negotiable.
Tried probably four or five keto french toast casseroles over the past year and this one is just different. The ones I'd made before always had that eggy, almost rubbery thing going on, but blending the cottage cheese into the custard here (you don't taste it at all) makes everything set up silky and custardy instead. The crispy edges on top sealed it. Done looking.
That eggy rubber thing is exactly what drove me to keep testing this. Crispy edges plus silky center was the whole target. Still make it every Sunday for the week.
The cottage cheese going into the blender with protein powder had me second-guessing the whole thing (I've never used either in a sweet dish). Came out of the oven with deep caramelized edges and a custardy center. Not just soft bread. I was not ready for this. 25 grams of protein for breakfast and it hits like that. Freaking unbelievable.
My husband walked in mid-blend and gave me the look. Said nothing at breakfast. By lunch the leftovers were on the top shelf, way in the back.
Ha. The look mid-blend is almost always the cottage cheese going in. Silent at breakfast, leftovers moved to the back of the fridge by lunch - that's the real review.
Blend the cottage cheese alone first (about 30 seconds) before adding the eggs and everything else. No white specks, totally smooth custard.
Trying this Sunday. I dump everything in at once and still catch the occasional white speck in the first few pieces. The solo 30 seconds makes sense, the curds need to fully break down before the eggs hit.
I've tried four or five keto french toast recipes this past year and most of them trade one problem for another. Either the macros are decent but it tastes like wet bread, or the texture is okay but protein barely moves the needle. This one got both right. Custard soaks in properly, edges crisp up, and 25g of protein at breakfast is actually useful. Blending the cottage cheese into the custard is what makes it work. I figured it would taste grainy but it really doesn't. Sunday batch prep from here on out.
Cracking both at once was the whole challenge with this one. Sunday rotation here too.
My mom used to make french toast casserole for holiday mornings, big pan of it with real challah and maple syrup. I've been skipping it since going keto a few years back. Made this last Sunday and when the almond extract hit the blender with the warm custard, the smell alone stopped me cold. Tastes different, obviously, but the feeling is the same. Grateful this one exists.
Challah with real maple syrup is a tough act. That the smell stopped you is exactly why I went with almond extract over straight vanilla.