Knowing you have this Apple Cinnamon French Toast Casserole waiting for you makes it so much easier to get up in the morning! Thanks to a few simple ingredient swaps, this breakfast is filling and protein packed yet cozy and delicious.
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Breakfast at a Glance
- Prep Time: 15 minutes hands on and 1.5 hours total
- Planning Ahead: Ideally, cut and dry the bread at least a day before making; this whole casserole reheats well and is great prepped entirely ahead
- Morning Effort: If prepped ahead, simply reheat!
- Protein: 29g
- Fiber: 11g
Nessy's Note
I firmly believe that French toast doesn't need to be one of those recipes that is reserved for slow Sunday mornings (and I feel the same way about a California Omelet).
Because it turns out that Apple French Toast Casserole (or this pumpkin French toast casserole) is perfect for meal prepping for a busy mornings too!
And not only is it a fun way to wake up, when using my simple swaps, it also can be made into a filling, wholesome breakfast without sacrificing flavor.
Exciting news! My BUSY MORNING OATMEAL: Volume 1 eCookbook is available now! Find out more and grab your copy!
Ingredients and Substitutions
- Sprouted Grain Bread- Since this is a "busy morning breakfast" and we want it to be filling, I suggest using a sprouted grain bread as they tend to be higher in protein and fiber. I used Silver Hills Squirrelly Bread for this and it works great! That particular loaf is larger than needed for the recipe so I just used ¾ of it.
- Substitution: Most breads will work in this recipe but just note that they will change the nutrition estimates in the recipe card.
- Eggs + Egg Whites- Just like in my French Onion Breakfast Sandwiches, I include both whole eggs and egg whites in order to incorporate the nutrients (and creaminess) of the yolks with additional whites for extra protein. I find this ratio to be best but you can adjust a bit if needed. A whole egg can be replaced with ¼ cup of egg whites and vice versa.
- Greek Yogurt- Most French toast casseroles call for milk and/or cream but I use yogurt for a creamy texture and added protein. Be sure to use plain and any fat percentage will work.
- Applesauce- This brings most of the apple flavor to the recipe. I used plain, unsweetened but any type that you like the flavor works.
- Maple Syrup- This, along with the applesauce, sweetens the custard filling.
- Substitution: Honey or another liquid sweetener can be used.
- Apple- For extra apple flavor, I like to include a diced apple in addition to the applesauce. Use any variety you like. Peels can be left on or it can be peeled depending on your preference.
- Vanilla- To me, vanilla is essential in any French toast casserole.
- Salt- A pinch brings the flavors together.
- Cinnamon- Apple's best friend. Seriously, though, can you bake something with apple and not include cinnamon? You could also use a pre-mixed "apple pie spice".
- Pecans- I like adding a toasted pecan streusel type of topping to this in order to give it a little extra texture but this can be omitted.
- Ground Flaxseed- Adding this helps to bind the "streusel". You can substitute with oat flour or almond flour if needed.
My Tips for the Best Apple French Toast Casserole
- Use dry bread. The texture is far better when the bread is dried out and able to soak up the apple custard. You can either cube the bread the day before and leave it to dry out or you can toast it in the oven at 300 F for about 10 minutes before starting.
- Let sit before baking. Since we want to dry out the bread to soak up the custard, we need to give it time to do that. Ideally, let it sit for about 15 minutes while the oven preheats.
- Use a quality bread. To make this a filling, fiber + protein packed recipe for busy mornings, I suggest using a higher fiber + protein bread such as a sprouted grain bread. I linked the specific bread that I used for this recipe and it worked really well.
If you give this recipe a try, be sure to let me know what you thought in the comments below!
Apple French Toast Casserole
Knowing you have this Apple Cinnamon French Toast Casserole waiting for you makes it so much easier to get up in the morning! Thanks to using a few simple ingredient swaps, this breakfast is filling and protein packed while also being cozy and delicious.
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Servings
Equipment
- 9x13 inch casserole dish (at least 2 inches deep)
Ingredients
- 16 oz sprouted grain bread (I used Silver Hills Squirrelly bread)
- 8 large eggs
- 1 cup egg whites
- 1 cups Greek yogurt
- 1 cup applesauce
- ¼ cup maple syrup
- 1 tablespoon vanilla
- ½ teaspoon salt
- 2 teaspoon cinnamon
- 1 apple diced
Pecan Crumb Topping (Optional)
- ½ cup pecans raw and chopped
- 1 egg white (about 2 tablespoons)
- 1 tablespoon maple syrup
- 1 tablespoon ground flaxseed
- ½ teaspoon cinnamon
Instructions
- For the best texture, slice and cube the bread and leave it out overnight to dry out. Alternatively, spread the bread on a baking sheet and bake at 300 °F for 10 minutes to dry it out slightly. Allow to cool while you prepare the other ingredients.16 oz sprouted grain bread
- In a large bowl, whisk together the eggs, egg whites, Greek yogurt, applesauce, vanilla, remaining ¼ cup of cup of maple syrup, salt and spices until well combined.8 large eggs, 1 cup egg whites, 1 cups Greek yogurt, 1 cup applesauce, 1 tbsp vanilla, ½ tsp salt, 2 tsp cinnamon, ¼ cup maple syrup
- (OPTIONAL) In a second small bowl, combine the chopped pecans, egg white, maple syrup, ground flaxseed and cinnamon.½ cup pecans, 1 egg white, 1 tbsp maple syrup, 1 tbsp ground flaxseed, ½ tsp cinnamon
- Add the prepared bread and the diced apple to a buttered 9x13 inch baking dish. Pour the apple custard over the bread and stir so that the bread is evenly coated. If using, sprinkle the pecan mixture evenly over top.
- Preheat the oven to 350 °F and allow the casserole to sit for 10-15 minutes (which gives the bread a chance to soak up the custard).
- Bake for 45-55 minutes until the center is set. Remove from the oven and allow to cool for 10 minutes before slicing and serving.
- Top with maple syrup, whipped cream and more if desired (it also tastes pretty good as is!) and enjoy. Or see below for storage directions if you are making this for meal prep.
Notes
Meal Prep for the Week: After resting, slice it into portions and store in airtight containers in the fridge for up to 4 days. You can store multiple squares in the same container if you like. Then simply reheat when you are ready.
To Freeze: This casserole freezes beautifully. Let it cool fully in the fridge lightly covered with the lid slightly ajar to limit moisture buildup. Once cold, portion into containers and freeze for up to 3 months.
I recommend placing it in the refrigerator the night before you plan to eat it (and up to 2 days in advance), though it can be reheated from frozen too (I just find that it takes longer!).
Reheating: Microwave until warmed through (about 45-90 seconds depending on the microwave). You can also use the oven: preheat to 350°F and bake the casserole or portion that you're reheating for 15-20 minutes or until heated through.
Nutrition
Calories: 479kcal | Carbohydrates: 54g | Protein: 29g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.002g | Cholesterol: 250mg | Sodium: 534mg | Potassium: 541mg | Fiber: 11g | Sugar: 20g | Vitamin A: 384IU | Vitamin C: 2mg | Calcium: 114mg | Iron: 3mg
Nutrition Note: Nutritional information is estimated using an online calculator and accuracy is not guaranteed. Remember food is more than numbers and this info is intended as a support.
Tried this recipe?Please comment and tell me what you thought!
Marie says
The flavor and texture of this was incredible! And I loved how easy it was to meal prep for the week.