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
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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
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.
I've made this probably six times since January and it's locked in as my Sunday meal prep. This last batch I accidentally left it overnight in the fridge before baking (life), and I am SO glad that happened because the custard soaked into every single cube of bread completely. No dry patches, no stray pieces that missed the soak. The cinnamon had actually bloomed into everything by morning and the almond extract came through so much more. I've been using vanilla protein powder instead of unflavored and it adds this bakery-style sweetness to the custard that I can't go back from. Pulled it out and the edges had gone this deep caramelized gold. I was eating them off the pan before I even plated it. Holds up all week too, reheats fine on day four, which is the whole point of making it on Sunday.
Fourth time making this in two months and the custard still surprises me. I blend the cottage cheese with the eggs and it turns into this silky, almost cinnamon-roll-adjacent pour that I did not expect from a protein casserole. I've started toasting the bread cubes closer to 15 minutes so they hold their shape after soaking instead of going completely soft in the middle. 25g protein at breakfast for something that tastes like this is kind of absurd.
I'm dairy-free so cottage cheese is out for me. Would plain unsweetened dairy-free yogurt work in the custard, or would it throw off the texture?
Yeah, dairy-free yogurt should work. I've used regular Greek yogurt with similar results and it comes out slightly tangier and denser than with cottage cheese. Coconut-based holds up better than almond-based, less watery.
Genuinely cannot taste the cottage cheese, which is wild. Also why did I wait this long to try a casserole recipe?? Does overnight soaking make a big difference vs. baking right away?
Same texture either way. I do overnight because mornings are chaos, but pour-and-bake works fine.
I almost skipped this because cottage cheese in french toast casserole just sounds wrong. Had half a carton about to go bad and figured I'd try it. Blended it all up and the custard came out completely smooth, no cottage cheese texture whatsoever. Out of the oven the edges had this crispy golden thing I wasn't expecting, and the center was still soft and custardy. Been cutting slices from the fridge all week and the texture holds up way better than expected. Might pull back on the sweetener next time, came out a touch sweet, but that's minor. Making this every Sunday.
Every Sunday here too. If you used vanilla protein it'll run sweeter than unflavored - pull back 2 tablespoons of the sweetener and taste the custard before you pour it.
I almost skipped this because cottage cheese in a custard sounded like a texture disaster waiting to happen. Blended it up anyway and the center came out with this creamy, almost pudding-like texture I did not see coming. The toasted bread edges got golden and slightly crispy, which I actually think makes the whole thing. Second batch is going in this Sunday.
Used vanilla protein instead of unflavored (all I had) and it came out way sweeter than planned. Love when accidents work.
vanilla protein + the almond extract together is a lot of sweet in one pan lol. not a bad accident.
My husband doesn't know there's protein powder and cottage cheese blended into the custard. Every Sunday he comes back for the crispy edge pieces specifically. I figure I'll tell him eventually.
Fourth Sunday in a row. The custardy middle keeps me coming back, especially cold from the fridge next morning. Never thought I'd look forward to breakfast prep.
Cold from the fridge is better, I think. The custard sets up overnight and the almond extract really comes through.
Swapped in Carbonaut bread and the custard soaked through so evenly that I got those crispy edges on interior pieces too, not just along the sides of the pan. Pulled it at 42 minutes and it was a noticeably better result than what I'd been getting with other keto loaves.
Carbonaut holds up way better in custard bakes. The crumb is denser so the custard moves through evenly instead of just pooling at the bottom. That interior crispness is the whole point.
Three Sundays in and I am not stopping. The toasted bread edges and that cinnamon custard are everything I wanted from a meal prep breakfast. My one honest note: the almond extract is strong, and it gets more intense by day three. I love almond, but I scaled back to half a teaspoon on my second batch and it hit the right note. Four stars and still in the rotation.
Yeah, half a teaspoon is where I land too. The extract gets stronger as it sits, especially by day three. Three Sundays in a row is a good sign.
I meal prep every Sunday but this weekend I'm completely slammed, so I'm hoping to knock it out Saturday. If I toast the bread and make the custard the night before, can I pour it over and let it soak overnight, or does the bread turn to mush? I really want those crispy edges you mention. Worried a long soak would ruin that.
Overnight soak is fine. Toasting at 250 dries the bread enough that it won't mush out even after sitting in custard all night. Crispy edges come from the bake, not the soak time.
Swapped the almond extract for maple and the whole casserole came out smelling like an actual Sunday brunch place, SO worth trying if you have it on hand.
Oh that's a fun swap. Maple extract can go strong fast so I'd start with half what the recipe calls for, then taste the custard before you pour it over the bread. Almond is pretty subtle so maple might take over if you're not careful.
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.
Ha. The countertop investigation. When he's going through the labels and still can't crack it, that's the whole win.