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.
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.
*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)