High Protein French Toast Casserole
Published February 17, 2025 • Updated March 1, 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
-
2 cups egg whites
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1/2 cup cottage cheese, 4% milkfat
-
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.
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
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.
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.
Brought this to a brunch this weekend alongside regular french toast someone else made and mine went first (which I was not expecting, I'd never made a casserole before). A few people specifically asked what that custardy part in the middle was, and then I had to explain the cottage cheese, which led to a longer conversation than I was prepared for. Worth it.
Ha. The cottage cheese conversation happens every time I bring this somewhere. Just part of the deal now.
Made this Sunday. My husband stood at the counter going through the ingredient list, convinced I used regular bread. The cottage cheese just disappears into the custard. His confusion said it all.
Doubled the cinnamon and added a pinch of cardamom to the custard blend, and the whole casserole smells like a bakery when it comes out of the oven.
Haven't tried cardamom in this one but it sounds exactly right. The custard base is mild enough to handle more spice without it getting muddy.
Just getting into Sunday meal prep and this recipe looks perfect for it. Can I cube and toast the bread the night before, pour the custard over it, and just bake Sunday morning? Or does the cottage cheese make it weird to sit overnight?
Overnight is how I prefer it actually. The cottage cheese blends into the custard before it goes over the bread so there's nothing weird sitting in there. I make it Saturday night and bake Sunday morning every week.
Made this Sunday and my teenage son has been eating it cold out of the fridge every morning before school (which I didn't even know was a thing you could do with French toast). The crispy edges are his favorite part, he told me yesterday it's better than the stuff we used to get at IHOP. I'm cutting the recipe in half next time because we're blowing through it too fast.
Cold French toast casserole as a grab-and-go breakfast was not on my radar but now I'm curious. Better than IHOP is high praise, especially from a teenager.
Why all the egg whites? Why not just use all eggs?
Two cups of egg whites gives about the same protein as 8–9 whole eggs, but 8–9 whole eggs is only about 1½–1¾ cups total and adds fat. That would change the texture, make it heavier and more egg-forward. Using a mix of whole eggs and egg whites keeps the structure right, boosts protein, and keeps the bake lighter. You can use whole eggs if you want.
Love this recipe. We used vanilla almond, vanilla extract, and about triple the cinnamon because we love it!
It freezes and reheats in the microwave or toaster oven we'll. We're surprised it reheated so well and soooo happy it does!
Triple cinnamon, yeah I could see that working. I use vanilla almond milk too. The freezer thing is news to me honestly, might start doing that.
I made this over the weekend and it is so good and kept well in the fridge. I think I’ll make it for my family that’s visiting for Easter.
Easter morning is perfect for this. I bake it the night before too, one less thing to deal with when people are around.