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High Protein French Toast Casserole

Annie Lampella, Pharm.D. Recipe developer and pharmacist

Published Updated

37 ratings

Custardy cinnamon center, crispy toasted edges, and 25g of protein per slice, at 4.4g net carbs. I toast the cubed keto bread for 10 minutes first, then I blend the custard just until the cottage cheese curds disappear, to avoid making the mixture too frothy. Bake it right away or refrigerate overnight and bake fresh in the morning.
  • 4.4gnet carbs
  • 25gprotein
  • 70minutes
  • 8servings
High-protein French toast casserole with sugar-free maple syrup and mixed berries.
A white casserole dish filled with french toast casserole and topped with fresh berries.
A hand pouring syrup over a slice of french toast casserole that is topped with raspberries, blueberries and strawberry slices.
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I made this high protein French toast casserole for mornings when I want the preparation done ahead. That was the idea in my original video: assemble the dish, refrigerate it overnight, then put it in the oven the next morning. You can also bake it as soon as it is assembled.

The custard uses four whole eggs, two cups of egg whites, cottage cheese, milk and a scoop of protein powder. Blend just until the cottage cheese curds disappear, then pour it over toasted bread cubes. The bread contributes protein too, so its label matters when calculating the whole dish.

The card estimates 25g protein and 4.4g net carbs for one of eight portions. The actual amount depends on the loaf, milk and protein powder, including what its manufacturer calls a scoop. Use the card’s ingredient amounts and the labels on your products for a personal calculation.

A spatula holding a slice of custardy french toast casserole topped with fresh berries.

A stream of sugar free maple syrup being poured on top of a slice of french toast casserole with berries on top.

Keto bread options for this casserole

The card uses one 15–16 oz loaf of keto bread. Check the protein, carbs and allergens on the package; low-carb bread is not automatically gluten-free. Homemade bread is another possible choice, but moisture and texture vary, so use a recipe that will hold up when cubed and soaked.

How to store and reheat

Refrigerate cooked portions promptly in shallow covered containers, within two hours or one hour above 90°F. Use within 3–4 days. Reheat to 165°F in the oven or microwave; timing depends on portion size and starting temperature.

For longer storage, wrap and freeze individual portions for up to two months for best quality. Thaw in the refrigerator before reheating. Keep syrup and other toppings separate until serving.

Topping ideas for french toast casserole

Serve with sugar-free maple syrup, fresh berries, whipped cream, nut butter or chopped nuts if those ingredients suit your needs. Measure and count toppings separately from the casserole’s nutrition estimate.

Meal prep with this high protein casserole

Divide the casserole into eight portions and refrigerate promptly. Use refrigerated portions within 3–4 days and freeze what you will not use in that window. Reheat individual portions to 165°F for breakfast.

For the overnight option, toast the bread and assemble the casserole the evening before, then cover and refrigerate. Bake the next morning until fully set in the center.

How to make high protein french toast casserole

Preheat the oven to 350°F, including when preparing the casserole for overnight storage. Cube the 15–16 oz loaf, spread on a parchment-lined tray and toast for 10 minutes, stirring halfway through. Transfer to a greased 9×13-inch casserole dish.

Blend the eggs, egg whites, cottage cheese, milk, protein powder, sweetener, cinnamon and almond extract just until smooth. Pour over the bread and press the cubes into the custard. Bake now or cover and refrigerate overnight to bake the next morning.

Bake at 350°F for about 50–55 minutes, until the center is set and reaches 165°F. Let stand about 10 minutes before slicing. The cook estimate includes 10 minutes of toasting plus about 50 minutes of baking; resting and optional overnight refrigeration are additional.

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The recipe

High Protein French Toast Casserole

Print Pin
Prep 10 min Cook 60 min Total 70 min Serves 8

Ingredients

Servings 8

High Protein French Toast Casserole Ingredients

Step by Step Instructions

  1. Cube the bread

    Preheat the oven to 350°F to toast the bread, even if assembling for the next morning. Cut each slice of the 15–16 oz loaf into bite-sized chunks, about 9 cubes per slice.

    For this step

    • 1 loaf keto bread
    Slices of keto bread cut into nine pieces.

  2. Toast the bread

    Spread the cubed bread evenly on a parchment-lined baking sheet. Toast at 350°F for 10 minutes, stirring halfway through, then transfer to the prepared casserole dish in the next step.

    Bite sized chunks of keto bread spread on a parchment lined baking sheet.

  3. Spread the bread

    Lightly coat a 9×13 inch casserole dish with cooking spray. Transfer the toasted bread to the dish.

    Toasted pieces of keto bread in a white casserole dish.

  4. 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.

    For this step

    • 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
    A blender with a frothy custard mixture inside.

  5. 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.

    Bread cubes soaking in custard for a high-protein French toast casserole.

  6. Bake

    Bake right away or cover and refrigerate overnight to bake the next morning. Bake at 350°F for about 50–55 minutes, until the center is set and reaches 165°F; a chilled dish may need longer. Follow your baking dish’s instructions for moving it from refrigerator to oven. Let stand about 10 minutes before cutting into eight portions.

    Baked french toast casserole on the table with fresh berries nearby.

Nutrition

Per serving: 1/8 of the casserole

Calories
180
Fat
5.7g
Protein
25g
Total carbs
27.9g
Net carbs
4.4g

Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.

Frequently Asked Questions

How much protein is in each serving, and where does it come from?

The card estimates 25g protein for each of eight portions. Eggs, egg whites, cottage cheese, milk, protein powder and the bread all contribute. To calculate your version, total the protein from each product and divide by eight. Removing one scoop subtracts that scoop’s labeled protein divided by eight, not a fixed 7g from every serving.

Do I have to make this the night before?

No. You can bake it immediately after assembly or cover and refrigerate overnight to bake the next morning. The overnight option is for convenience; a cold casserole may need more time to reach a set center.

Is this a cottage cheese french toast bake?

Yes. Cottage cheese is blended into the custard with the eggs, egg whites, milk and protein powder. It contributes creaminess and protein, but it is not the only or necessarily the largest protein source in the full recipe.

Can I use Greek yogurt instead of cottage cheese?

The base recipe uses 4% cottage cheese. Greek yogurt changes moisture, acidity and nutrition, so it is a variation rather than an established identical replacement here.

What can I substitute for the almond extract?

You can use 1 teaspoon vanilla extract in place of the 1 teaspoon almond extract for a different flavor. The base card does not contain a separate vanilla addition, so this replaces the almond extract rather than adding to an existing vanilla amount.

Can I omit the protein powder?

Omitting the powder changes the custard and protein amount. Subtract the protein in your actual scoop from the whole recipe total, then divide by eight; there is no fixed 7g-per-serving reduction. Use the listed ingredients for the base recipe.

Can I use regular bread instead of keto bread?

A similar weight of regular bread changes the carbohydrate count and may absorb custard differently. Use its label to calculate the full recipe. The card’s 25g protein and 4.4g net carbs are not guaranteed after a bread substitution.

How do I prevent the casserole from getting soggy?

Toast the cubes at 350°F for 10 minutes, stirring halfway through, as directed in the card. Use the listed loaf weight, blend the custard only until smooth and bake until the center is set and reaches 165°F. Let it stand before slicing.

Does the type of cottage cheese matter?

The card uses 4% milkfat cottage cheese. Blend until the curds disappear. Low-fat, fat-free and dry-curd products differ in moisture and texture, so they are not guaranteed to give the same result.

What is the difference between this and your original keto french toast casserole?

The original casserole uses cream cheese and heavy cream. This version uses cottage cheese, egg whites and protein powder. Keep each recipe’s complete formula and nutrition basis together.

How to make French toast higher in protein?

This casserole combines whole eggs, egg whites, cottage cheese and protein powder in its custard. The bread and milk also contribute. Use the quantities in the card, since adding extra powder changes the texture as well as the protein.

What are common mistakes when making French toast casserole?

Use the specified bread weight, toast at 350°F for 10 minutes and blend only until the custard is smooth. Check the baked center for doneness instead of relying on browning at the edges. Rest about 10 minutes before slicing.

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Reviews

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4.8 from 37 ratings, 23 written

Made this recipe?

Replying to Rita

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Mei

The almond extract is what hits me when I crack the container at 6am. Eight portions from one pan Sunday, 25g protein each, and the texture doesn’t break by Thursday. Annie, that custard holds better than anything else I batch.

Reply

Annie Lampella

I won’t ever skip the almond extract. Glad it holds up that late in the week!

Reply

Brittany

froze three portions for week two, curious if it’ll hold up.

Reply

Heather

This casserole is no joke!! I made it Sunday and the pan was empty by noon.

Reply

Annie Lampella

Heather, same thing happens here. I started doubling the batch so there’s actually something left by Wednesday.

Reply

Chris

I was sure the protein powder would ruin it. It didn’t.

Reply

Yuki

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.

Reply

Annie Lampella

Toast the bread at 350°F for 10 minutes, stirring halfway through, to match the recipe card. Assemble and refrigerate overnight if desired, then bake until the center is set and reaches 165°F.

Reply

Eric

On my list for Sunday meal prep, the protein count sold me.

Reply

Annie Lampella

I make mine on Sunday too. That 25 grams a serving is what keeps me coming back to it!

Reply

Brandon

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?

Reply

Annie Lampella

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.

Reply

Brandon

Good to know on the 4% milkfat, usually just grab whatever’s on sale, but I’ll be more particular next time.

Reply

Rob

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.

Reply

Annie Lampella

Both work, same texture either way. For Sunday, assemble Saturday night, cover, refrigerate, and pull it out while the oven preheats.

Reply

Alicia

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.

Reply

Annie Lampella

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.

Reply

Alicia

Oh that makes sense, same mechanism as the cottage cheese. Going with 2 teaspoons next time.

Reply

Luz

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.

Reply

Annie Lampella

Microwave alone collapses those edges every time. That 325 air fryer combo is exactly right.

Reply

Sam

brought this to sunday brunch. took the 9×13 pan home empty.

Reply

Annie Lampella

Empty pan. Make it the night before next time if you haven’t, one less thing morning of.

Reply

Sam

Already have it on the Christmas brunch list. Night before it is.

Reply

Amanda

batch five. skipped the toast step once. don’t skip the toast step.

Reply

Annie Lampella

Wet center that 20 extra minutes in the oven couldn’t fix. Found that out on my first batch. Toast step is non-negotiable.

Reply

Mia

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.

Reply

Annie Lampella

Mia, I felt the same way the first few times I made this. Cottage cheese in a sweet custard just sounds off. But the third test those edges did exactly what you’re describing and I stopped worrying about it. The toasting step is what gets you there. Skipped it on my first batch and the center was wet after a full hour in the oven, not what I wanted at all. That caramelized crackle is the thing I kept working toward.

Reply

Joanna F.

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.

Reply

Annie Lampella

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.

Reply

Aisha

Blend the cottage cheese alone first (about 30 seconds) before adding the eggs and everything else. No white specks, totally smooth custard.

Reply

Annie Lampella

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.

Reply

Kevin

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.

Reply

Annie Lampella

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.

Reply

Dana

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?

Reply

Annie Lampella

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.

Reply

Dana G.

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?

Reply

Annie Lampella

Same texture either way. I do overnight because mornings are chaos, but pour-and-bake works fine.

Reply

Sonia

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.

Reply

Annie Lampella

Extracts and flavored protein powders vary in sweetness and strength. Follow the recipe amounts for the base version, and do not taste the raw egg custard. Assess flavor only after a sample is fully cooked.

Reply

Rita

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.

Reply

Annie Lampella

Ha, that’s exactly what I thought the first time I put cottage cheese in a custard. Blending it smooth is what makes it work. Creamy middle, crispy edges. That contrast is the whole point.

Reply

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