High Protein French Toast Casserole
Published February 17, 2025 • Updated December 2, 2025
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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
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.
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.
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Ingredients
1 loaf (15-16 oz) keto bread -
4 large eggs
-
2 cups egg whites
-
1/2 cup cottage cheese, 4% milkfat
-
1 1/4 cup milk of choice
-
1/2 cup brown sugar substitute
-
1 teaspoon almond extract
-
1 teaspoon ground cinnamon
-
1 scoop unflavored or vanilla protein powder
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.
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!
This turned out great for our Sunday brunch. I prepped everything the night before and it made the morning so much easier. Loved the custardy center.
I followed the recipe exactly and was really impressed by how creamy the custard turned out after blending the cottage cheese with the eggs and protein powder. The step to toast the bread cubes first made a huge difference – they held their texture and didn’t get soggy after soaking overnight. I used vanilla protein powder and it added just the right amount of sweetness and flavor to the casserole without overpowering it. Baking it the next morning for 55 minutes gave me that perfect combo of a custardy interior and golden, crispy edges. Even my picky eaters loved it.
I made this for Sunday brunch and it was a hit with my family. I used unsweetened almond milk and a vanilla protein powder which gave it a nice flavor. Love that it’s keto friendly too!
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.
I tried this high protein casserole recipe, and it was absolutely delicious!