Higher-Protein Healthy French Toast Casserole With Sprouted Bread

This easy, Healthy French Toast Casserole ~ or Breakfast Bread Pudding ~ is made with a few basic ingredients we would have at a typical breakfast ~ eggs, bread, fruit and milk ~ lightly sweetened with additional raisins, cinnamon, and some local maple syrup.  

The inspiration for Healthy French Toast Casserole came to me one morning after having a craving for French Toast.  We had only recently reintroduced sprouted-grain breads to our daily meals after a long abstinence from all grains and grain-based foods.  I thought, "what if I used some Ezekiel Sprouted Cinnamon Raisin Bread to make a bread pudding style casserole as a sort of Healthy French Toast ~ which is a combination of eggs and milk with a little bread and fruit"

Little did I realize that my inspiration was nothing new!  Plenty of French Toast Casserole recipes exist online!  

After a quick scan of other recipes online, I noticed most recipes involved either half and half or heavy cream, butter, and granulated or brown sugar along with white bread versus much healthier sprouted or whole grain sourdough breads, making them high in refined flour, sugar and fat ~ an unhealthy combo rendering it better only as an occasional celebratory / holiday breakfast treat.

Our Healthy French Toast Casserole can be enjoyed in good conscience and health everyday if desired!  It gets an added boost of highly bioavailable casein protein as well, explained below.

So if you are craving a change from traditional eggs and toast for breakfast ~ something warm and soft, yet crusty and with just the right amount of sweetness ~  mix up a batch of Healthy French Toast Casserole!  It's an easy and satisfying Meat & Sweet or Meat & Fruit based meal.  Serve with Homemade Sugar-Free Apple Raisin Sauce, or Baked or Stewed Fruit Compote.

Healthy French Toast Casserole Recipe


  • 5 eggs
  • 2/3-3/4 cup milk (2% for lower-fat, or whole if preferred)
  • 1-2 tsp. vanilla extract
  • 1 Tbsp. maple syrup
  • 1 scoop casein powder*
  • 1-2 tsp. cinnamon
  • 1/4 cup raisins 
  • 2 slices Ezekiel Cinnamon Raisin Bread or bread of choice, cut into cubes


  • Pre-heat oven to 350º
  • Whip all liquid ingredients together in a bowl with a whisk or fork
  • Add raisins and bread
  • Butter a heat-proof bowl
  • Add French Toast mix
  • Bake for about 40-45 minutes, until the top is lightly browned and crusty, and a toothpick inserted comes out clean
  • Let cool, then core into 6 pie-shaped wedges and serve as is, or with more syrup and/or Sugar-Free Apple Raisin SauceBaked Fruit, or Stewed Fruit Compote.

Macros for Healthy French Toast Casserole

Recipe totals based on using 5 eggs and 3/4 cup 2% milk.  Dividing into 6 wedges, each serving is 2-3 wedges, or 1/3-1/2 the total recipe.  The total calories and nutritional profile shown is for half the total recipe (289g).

Total calories = 436

30g Protein (29%); 42g Carbs (39%); 15g Fat (32%)

Micronutrients include: 828 IU (35% RDI) vitamin A; 374mg calcium (31%); 3.0mg iron (37%); .6mg vitamin C (1%)*

Great source of several B vitamins, including vitamin B2, B5, B6, and B12; folate and good source of magnesium (62.4mg), manganese (1.3mg), zinc (4.0mg), selenium (51mg) and potassium (586mg).

*Vitamin and mineral totals shown are incomplete, as the Ezekiel Sprouted Cinnamon Raisin Bread profile in Cronometer lacks the full nutritional breakdown.

Healthy Baked French Toast Casserole Variations

  • Sub 1/3-1/2 cup homemade chunky apple-raisin sauce for the raisins
  • Add peeled and chopped pear or apple in addition to, or in lieu of the raisins
  • Sub chopped prunes for the raisins
  • Add 2 Tbsp. Fig Preserves instead of the syrup and/or raisins 

*Casein Protein is a high quality, highly bioavailable protein that has been shown to aid muscle retention, fat loss, improve colon health and more.  It can be used when making smoothies, pudding, or other higher protein healthy treats.

 It does have a more granular texture than whey protein, however, when it provides a frothy creaminess when blended well, especially great in mousse, pudding, smoothies and other desserts.  You don't notice it at all once baked into foods, like the Healthy French Toast Casserole / Breakfast Bread Pudding, above.

Here are a few recommendations.  If preferred, sub whey protein powder for the casein protein.  We use Nutricost unflavored protein powders without any added sweeteners including stevia, shown below, however the Vanilla flavor can be used in many baked goods.  

Nutricost is a great value, especially when purchasing the 5 pound containers which cost .57¢ per oz. versus .78¢ per oz. when purchasing a 2 pound container. 

For those who enjoy their protein powder already flavored...Imagine the possibilities with Salted Caramel! (Or Mocha)

More Healthy Breakfast Fall / Winter Breakfast Options You May Enjoy 

Breakfast Pumpkin Soufflé is another mildly sweet, warm comforting and satisfying breakfast that bakes while you exercise or get ready. It's great with either canned pumpkin or previously roasted winter squash, and topped w/ maple syrup or orange marmalade, as shown.
High-Protein Pumpkin Cream Cheese Bars to the right are another awesome fast breakfast or between meal snack that can be packed to go.

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