This weekday-friendly protein French toast bake keeps your busy mornings running smoothly. Using soft Hawaiian bread, it's a simple, oven-baked breakfast casserole that feels like weekend brunch but reheats well during the week for a breakfast meal prep.
TL;DR
- Prep time: 10 minutes (plus resting) Cook time: 40 minutes
- Meal prep: Prep a big batch, or make it into single serves for ease. Serve with berries and yogurt for balance.
- Fridge storage: 4 days
- Freezer storage: 2 months
- Reheating: Oven for 10 minutes; Microwave for 2 minutes
- Customise: Mix-and-match fruit and spices.
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Why you'll love this recipe
One tray. This oven bake is perfect if you prefer simple breakfasts that don't too much fuss (or dishes) to cook like my almond croissant baked oats or pistachio baked oats.
French toast. It delivers all the cosy flavours of French toast, similar to my hot cross buns French toast bake and single serve Gingerbread French toast.
Versatile. Adjust spices, swap berries for seasonal fruit, or change the bread based on what you have (just make sure it's slightly stale).
Ingredients
Bread rolls (Hawaiian sweet rolls). These rolls are naturally soft, springy and enriched (meaning they contain butter, sugar or milk) allowing them to soak up the mixture without collapsing (something regular white bread can do).
Milk. Helps loosen the custard mixture and keeps the bake moist; dairy or a plant-based option works.
Greek yogurt. I use this instead of heavy cream because it reheats better and has higher protein.
You can substitute for a different type of yogurt/cream if you wish, but it will change the overall texture.
Protein powder (optional). I recommend a vegan-based protein because it will taste better after baking. Whey options tend to leave a funny aftertaste when heated.
Maple syrup. Use pure maple if possible.
Cinnamon. Adjust to taste. Feel free to add other flavorings you like e.g. vanilla extract.
Berries. You can use fresh or frozen depending on what you have available.
Substitute for your preferred type of fruit (peaches work well!)
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
Different bread types. Swap Hawaiian rolls for brioche, challah, hot cross buns, sourdough or even day-old sandwich bread-just note that softer breads soak more quickly.
Spice variations. Instead of (or in addition to) cinnamon, try pumpkin spice, chai spice blend, nutmeg or cardamom. These warm spices give the French toast bake a seasonal feel and pair well with berries and maple syrup.
Protein-boosting add-ins. If you want even more protein without adjusting the custard, stir in chopped nuts, hemp seeds or a spoonful of chia seeds. These add texture while complementing the sweetness of the Hawaiian rolls.
How to make baked French toast
Step 1: Mix together eggs, milk, Greek yogurt, protein, brown sugar and cinnamon
Step 2: Cut or rip bread rolls into even pieces.
Add bread to egg mixture until coated. Set aside for at least 10 minutes.
Step 3: Cut or rip bread rolls into even pieces.
Add bread to egg mixture until coated. Set aside for at least 10 minutes.
Step 4: Bake for 40 minutes @320°F / 160°C until golden on the outside.
Serve with maple syrup, yogurt and fresh berries.
My Top Tips
Use slightly stale bread. It absorbs the custard evenly and prevents sogginess.
Soak thoroughly. Letting the bread sit in the mixture ensures every piece gets that soft, custardy texture.
Recommended equipment
A baking dish around 20×20cm will give you four even serves with the right custard-to-bread ratio. You can also use single-serve oven-safe dishes or ramekins if you're prepping individual portions for the week.
Meal prepping French toast casserole
This protein French toast is a simple way to meal prep a different type of breakfast for your morning. The bread gives you carbs, the added protein from the Greek yogurt and protein powder will keep you fuller and the berries give you the necessary color to help you hit your micronutrients.
You could also have this as an afternoon snack or something to satisfy your sweet tooth for dessert.
Storing
Once the bake has cooled completely, store in an airtight container in the fridge for up to 4 days. If you want individual portions, slice and store separately for quick grab-and-go mornings.
Reheating
Reheat individual portions in the oven at 160-170°C (320-340°F) for around 10-12 minutes. To keep the top soft, cover loosely with foil.
Microwave reheating also works-heat for 1-2 minutes, covered, to retain moisture.
Freezing
You can freeze the entire bake or cut it into individual pieces. Wrap portions tightly in cling wrap plus foil or use a freezer-safe container.
Freeze for up to 2 months. Thaw overnight in the fridge and reheat in the oven for best texture.
Note - the texture does diminish once frozen because of the creamy base so I do recommend having this fresh during the week if you can.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Yes! Assemble the bake, cover it and refrigerate overnight. Add berries and bake fresh in the morning.
Cut the brown sugar in half, omit the maple syrup, or use berries like raspberries for tartness.
Yes, frozen berries work perfectly and don't need to be thawed first. Just sprinkle them over the top before baking-they may add a little extra moisture but won't affect the final texture.
Sogginess usually comes from bread that's too fresh, not soaking long enough, or underbaking. Using slightly stale bread, giving it time to absorb the custard and extending the bake time solves this easily.
Other breakfast meal prep recipes
Or, you can have a browse through my breakfast meal preps for more delicious eats.
Recipe
Protein French Toast Bake (with Hawaiian Bread)
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Equipment
- Square Baking Dish, approx. 20x20
Ingredients
- 4 large bread rolls, see note 1
- 4 eggs
- 250 ml (1 cups) milk, of choice
- 60 g (¼ cups) Greek yogurt
- 60 g (¼ cups) protein powder, optional, see note 2
- 40 g (¼ cups) brown sugar
- 15 g (1 tablespoon) maple syrup
- 2 tablespoon cinnamon , to taste
- 50 g (¼ cups) berries, fresh or frozen
- Maple syrup, for serving
Instructions
Prepare
- Preheat oven to 320°F/160°C.
- Mix together 4 eggs, 250 ml (1 cups) milk, 60 g (¼ cups) Greek yogurt, 60 g (¼ cups) protein powder, 40 g (¼ cups) brown sugar, 15 g (1 tablespoon) maple syrup, 2 tbsp cinnamon eggs, milk, Greek yogurt, protein, brown sugar and cinnamon
- Cut or rip 4 large bread rolls into even pieces.
- Add bread to egg mixture until coated. Set aside for at least 10 minutes.
Baking
- Transfer the mixture into a baking dish and scatter 50 g (¼ cups) berries on top.
- Bake for 40 minutes (I recommend on a low shelf) until golden on the outside.
- Serve with maple syrup, yogurt and fresh berries.
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