My Low-Calorie, High-Protein Baked French Toast Muffins are everything you love about classic baked French toast in a convenient, meal-prep-friendly muffin form. They’re soft, fluffy, perfectly sweet, and topped with a delicious cinnamon streusel that gives them a bakery-style flavor and texture. Best of all, they’re packed with protein, making them a satisfying breakfast that will keep you full all morning long.
What makes this recipe so unique is the use of Eat Royo Challah Rolls, which help keep the calories and net carbs low while boosting the protein and fiber content. Combined with eggs, milk, and protein powder, these muffins have an incredible nutritional profile without tasting like a typical “healthy” breakfast recipe. They taste like a treat while still fitting into a balanced lifestyle.
I love making a batch of these at the beginning of the week for easy grab-and-go breakfasts. They reheat beautifully and are perfect for busy mornings when you want something homemade but don’t have time to cook. They’re also great for serving guests, meal prepping for the week, or enjoying as a high-protein afternoon snack.
The cinnamon streusel topping takes these muffins to the next level. As they bake, the topping becomes lightly crisp and adds the perfect amount of sweetness and warm cinnamon flavor. Paired with the soft French toast center, every bite tastes like a cross between classic French toast and a coffee shop muffin.
One of my favorite ways to serve these is with a drizzle of warm maple syrup, but they’re equally delicious on their own. You can also pair them with fresh berries, Greek yogurt, or a side of scrambled eggs for an even more filling breakfast. They’re versatile, family-friendly, and easy to customize with your favorite toppings.
If you’re looking for a breakfast recipe that is high in protein, easy to make, and absolutely delicious, these Low-Calorie, High-Protein Baked French Toast Muffins deserve a spot on your menu. They’re simple enough for everyday breakfasts but special enough for weekend brunches, making them a recipe you’ll find yourself coming back to again and again.
I use the Eat Royo Low Carb Challah Rolls to keep these muffins macro friendly and nutritious. The ingredients are incredible and they are only 90 calories each with 8 grams of protein!
Huge shout out and thank you to Eat Royo for being the sponsor of today’s post!
If you are interested in trying Eat Royo, you can use the discount code “COOKINGKATIELADY” at checkout for a discount on your next purchase!
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Why You’ll Love This Recipe
- High in protein
- Lower in calories and net carbs
- Perfect for meal prep
- Easy to make with simple ingredients
- Family-friendly
- Freezer-friendly
- Delicious cinnamon streusel topping
Ingredients
For the French Toast Muffins
- 1½ cups milk
- 2 tbsp brown monk fruit sweetener (or coconut sugar)
- 5 eggs
- 2 tsp vanilla extract
- 1 tsp cinnamon
- 30g protein (I use Truvani. You can use the discount code KATIE10 for a discount here)
- 4 Eat Royo Low Carb Challah Rolls (They are only 90 calories each with 8 grams of protein and 4 grams of net carbs! Use the code COOKINGKATIELADY at checkout to get 10% off your order!)
For the Streusel Topping
- ¼ cup flour
- ¼ cup brown monk fruit sweetener (or coconut sugar)
- 2 tbsp softened butter (or oil of choice)
- 1 tsp cinnamon
How To Make It
- Preheat your oven to 350°F (177°C). Spray a standard 12-cup muffin tin with avocado oil spray and set aside.
- Dice the challah rolls into bite-sized pieces and set aside.
- In a large mixing bowl, whisk together the milk, brown monk fruit sweetener, eggs, vanilla extract, cinnamon, and protein powder until smooth and fully combined.
- Add the diced challah rolls to the custard mixture. Stir well until all of the bread pieces are evenly coated. Allow the mixture to sit for 3–4 minutes so the bread can absorb the liquid.
- In a small bowl, combine the flour, brown monk fruit sweetener, softened butter, and cinnamon. Use a fork or pastry cutter to mix until fine crumbles form.
- Divide the soaked bread mixture evenly among the 12 muffin cups.
- Sprinkle the streusel topping evenly over each muffin.
- Bake for 25 minutes or until the tops are lightly golden and the centers are set.
- Allow the muffins to rest for 5 minutes before serving. Enjoy warm with your favorite maple syrup.
Why Is Consuming Protein Important?
- Protein is nutrient-rich, so it helps you stay fuller longer. You are more likely to eat less when you have high protein meals because you won’t have the munchies!
- It boosts your metabolism & increases fat burning.
- It increases muscles & strength. If you are lifting weights and not eating enough protein, you aren’t going to see much of a difference!
- It lowers your blood pressure.
What to Serve With Baked French Toast Muffins
These muffins are delicious on their own but pair well with:
- Fresh berries
- Greek yogurt
- Turkey sausage
- Scrambled eggs
- Cottage cheese
- A drizzle of maple syrup
Storing and Reheating Instructions
Store leftovers in an airtight container in the refrigerator for up to 5 days.
To reheat, microwave for 15–20 seconds until warmed through.
These muffins can also be frozen for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen.
Tips and Variations
- Use vanilla protein powder for the best flavor.
- Add fresh blueberries for a fruity twist.
- Stir mini chocolate chips into the bread mixture for a sweeter version.
- Swap the challah rolls for your favorite high-protein bread.
- Add chopped pecans or walnuts to the streusel topping for extra crunch.
- Serve with Greek yogurt for an additional protein boost.
Health Benefits of the Ingredients
Eggs
Eggs are a great source of high-quality protein and contain essential nutrients such as choline, vitamin B12, and selenium.
Protein Powder
Protein powder helps increase the protein content of the recipe, making these muffins more filling and satisfying.
Cinnamon
Cinnamon adds natural flavor while providing antioxidants and anti-inflammatory compounds.
Eat Royo Challah Rolls
These rolls provide additional protein and fiber while helping keep the net carb count lower than traditional bread products.
Frequently Asked Questions
Can I make these ahead of time?
Yes. These muffins are ideal for meal prep and can be stored in the refrigerator for up to 5 days.
Can I freeze them?
Absolutely. Store them in a freezer-safe container for up to 3 months.
What protein powder works best?
A vanilla protein powder works best, but an unflavored protein powder can also be used.
Can I use regular bread?
Yes. Keep in mind that the nutritional information will vary depending on the bread used.
Do I have to use monk fruit sweetener?
No. Coconut sugar, brown sugar, or your preferred sweetener can be substituted.
Check Me Out on Social Media!
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
These Low-Calorie, High-Protein Baked French Toast Muffins are proof that a protein-packed breakfast can still taste indulgent. With their soft French toast center, crumbly cinnamon streusel topping, and impressive macros, they’re perfect for meal prep, busy mornings, or weekend brunches. If you’re looking for a delicious way to start your day while supporting your protein goals, this recipe is one you’ll want to keep on repeat.
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Description
My Low-Calorie, High-Protein Baked French Toast Muffins are everything you love about classic baked French toast in a convenient, meal-prep-friendly muffin form. They’re soft, fluffy, perfectly sweet, and topped with a delicious cinnamon streusel that gives them a bakery-style flavor and texture. Best of all, they’re packed with protein, making them a satisfying breakfast that will keep you full all morning long. I use the Eat Royo Low Carb Challah Rolls to keep them macro friendly and nutritious. The ingredients are incredible and they are only 90 calories each with 8 grams of protein
Ingredients
For the French Toast
For the Topping
Instructions
-
Preheat your oven to 350°F (177°C). Spray a standard 12-cup muffin tin with avocado oil spray and set aside.
-
Dice the challah rolls into bite-sized pieces and set aside.
-
In a large mixing bowl, whisk together the milk, brown monk fruit sweetener, eggs, vanilla extract, cinnamon, and protein powder until smooth and fully combined.
-
Add the diced challah rolls to the custard mixture. Stir well until all of the bread pieces are evenly coated. Allow the mixture to sit for 3–4 minutes so the bread can absorb the liquid.
-
In a small bowl, combine the flour, brown monk fruit sweetener, softened butter, and cinnamon. Use a fork or pastry cutter to mix until fine crumbles form.
-
Divide the soaked bread mixture evenly among the 12 muffin cups.
-
Sprinkle the streusel topping evenly over each muffin.
-
Bake for 25 minutes or until the tops are lightly golden and the centers are set.
-
Allow the muffins to rest for 5 minutes before serving. Enjoy warm with your favorite maple syrup.
Nutrition Facts
Nutrition Facts
Servings 12
Serving Size 1 muffin
- Amount Per Serving
- Calories 117kcal
- % Daily Value *
- Total Fat 6.3g10%
- Saturated Fat 2.7g14%
- Cholesterol 103.5mg35%
- Sodium 139mg6%
- Total Carbohydrate 13.9g5%
- Dietary Fiber 8.4g34%
- Sugars 2.1g
- Protein 8.1g17%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
