Apple Cider Protein Baked French Toast
As the crisp autumn air settles in and leaves turn to shades of red and gold, it's the perfect time to savor warm, comforting breakfasts that celebrate the season. My Healthy High-Protein Apple Cider Baked French Toast is the ultimate Fall treat—combining all the seasonal flavors with a nutritious twist. This recipe is not only delicious but also packed with protein to keep you energized throughout the day. It is very macro friendly all-around thanks to the Eat Royo Low Carb Challah Rolls. If you have been around for a while, you know I am a HUGE fan of their bread!
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Why You'll Love This Recipe
1. High Protein
Packed with protein, this French toast recipe is perfect for those who want to start their day with a fulfilling meal. Protein is essential for muscle repair and growth, and it helps keep you feeling full longer.
2. Apple Cider Magic
Apple cider isn’t just for autumn—its subtly sweet and tangy flavor enhances this dish beautifully. Rich in antioxidants and natural flavors, apple cider adds depth to your French toast without the need for excess sugar or artificial flavorings.
3. Baked, Not Fried
Say goodbye to the grease and hello to a lighter option! Baking the French toast rather than frying it cuts down on unhealthy fats while still delivering a crispy, satisfying texture. Plus, baking is a hands-off cooking method, leaving you with more time to enjoy your morning.
4. Nutritious Add-Ins
I use all organic ingredients and natural Fall flavorings such as cinnamon, nutmeg and vanilla extract that complements the apple cider perfectly. The low carb challah rolls I use are full of flax seeds, psyllium husk, and wheat protein. Plus, their bread has no nasty preservatives or inflammatory oils.
Ingredients
For the French Toast:
- 14. oz. Eat Royo low carb challah bread (1 bag), cut into 1-inch pieces - The macros of this bread are crazy!! Use the code COOKINGKATIELADY at checkout to get 10% off your order!
- 6 large organic eggs
- 1 cup plain, unsweetened almond milk
- 1 cup organic apple cider (NOT apple cider vinegar!!)
- 30g protein powder (vanilla or chair flavored) - I used the Chai flavored organic protein powder by Truvani (Code KATIE20 for 20% off)
- 1/4 cup packed brown monk fruit (my favorite brown sugar natural substitute)
- 1 large, organic orange, zested
- 1 tsp vanilla extract
- 1/2 tsp ground cinnamon
- 1/4 tsp fine sea salt
For the Cinnamon Apples:
- 4 tbsp grass fed unsalted butter (can also use coconut oil if dairy free)
- 4 medium organic apples, sliced - I used galla
- 1/4 cup organic apple cider
- 1/3 cup brown monk fruit
- 1 tsp ground cinnamon
- 1/4 tsp ground all spice
- 1/4 tsp ground nutmeg
- 1/8 tsp sea salt
- 3/4 cup chopped pecans
How To Make It
- Grease a deep 9×13-inch baking dish with nonstick spray. This is the one I have.
- Slice the challah rolls into 1-inch squares and set aside.
- In a medium bowl, whisk together the eggs, apple cider, milk, monk fruit, orange zest, vanilla extract, cinnamon, and salt together until combined. Set aside.
- Place the challah bread in the bottom of your baking dish. Top with the French toast egg mixture. Make sure all the bread is soaked into the mixture. Set aside.
- Cook the apples: Melt the butter in a large skillet over medium heat. Add the apples, apple cider, monk fruit, cinnamon, allspice, nutmeg, and salt. Cook for 8 minutes, stirring occasionally, until apples have slightly softened. Turn off the heat and stir in the pecans.
- Spoon the apple mixture over the top of the bread slices, and pour any remaining sauce from the skillet over the top of everything.
- Cover the casserole and place in the refrigerator for at least 4 hours and up 24 hours. I make mine at night, allow it to soak overnight, and bake it the next morning. This gives the bread a chance to really soak up the custard and is a key step in this recipe!
- Remove the casserole from the refrigerator and preheat your oven to 350°F.
- Bake casserole uncovered for 25 minutes, and then cover with the lid or aluminum foil and bake for an additional 25–30 minutes or until center is set.
- Remove from the oven and cool for 5 minutes before serving. Serve with syrup and any other desired toppings & sides.
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 can help lower blood sugar.
How Long Are Leftovers Good For?
You can keep your protein French toast in an airtight container in the fridge for up to 4 days! This can be a great breakfast meal prep to have throughout the week. To reheat it, just pop a piece in the microwave for about 30 seconds.
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!
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Are you a fan of the nostalgic flavors of cinnamon toast crunch cereal, but also looking to fuel your day with a healthier, more filling, protein-packed breakfast? Look no further than this mouthwatering Cinnamon Toast Crunch Protein Baked French Toast! It's a delightful twist on a classic breakfast favorite that's sure to satisfy your cravings and keep you energized throughout the morning.
- 14 oz. challah bread (I use the brand Eat Royo! It's super low calorie & low carb! Use the code COOKINGKATIELADY for a discount on your order off their website.)
- 6 eggs (large, organic)
- 1 cup almond milk (unsweetened)
- 1 cup apple cider (organic pure apple cider, NOT apple cider vinegar!!)
- 1/4 cup monk fruit (or your preferred granular sweetener)
- 1 orange (large, organic, zested)
- 1 tsp vanilla extract (organic)
- 1/2 tsp cinnamon (ground, organic)
- 30 g protein powder (Code KATIE20 for 20% off Truvani organic protein)
- 4 tbsp butter (cold, unsalted grass fed butter)
- 4 apples (organic, medium, sliced thin (I used galla))
- 1/4 cup apple cider (organic)
- 1/4 cup brown monk fruit (or brown sugar substitute of choice (please stick to natural sweeteners!))
- 1 tsp cinnamon (ground, organic)
- 1/8 tsp sea salt
- 1/4 tsp all spice (ground, organic)
- 1/4 tsp nutmeg (ground, organic)
- 3/4 cup pecans (chopped)
Grease a deep 9×13-inch baking dish with nonstick spray. This is the one I have.
- Slice the challah rolls into 1-inch squares and set aside.
- In a medium bowl, whisk together the eggs, apple cider, milk, monk fruit, orange zest, vanilla extract, cinnamon, and salt together until combined. Set aside.
- Place the challah bread in the bottom of your baking dish. Top with the French toast egg mixture. Make sure all the bread is soaked into the mixture. Set aside.
- Cook the apples: Melt the butter in a large skillet over medium heat. Add the apples, apple cider, monk fruit, cinnamon, allspice, nutmeg, and salt. Cook for 8 minutes, stirring occasionally, until apples have slightly softened. Turn off the heat and stir in the pecans.
- Spoon the apple mixture over the top of the bread slices, and pour any remaining sauce from the skillet over the top of everything.
- Cover the casserole and place in the refrigerator for at least 4 hours and up 24 hours. I make mine at night, allow it to soak overnight, and bake it the next morning. This gives the bread a chance to really soak up the custard and is a key step in this recipe!
- Remove the casserole from the refrigerator and preheat your oven to 350°F.
- Bake casserole uncovered for 25 minutes, and then cover with the lid or aluminum foil and bake for an additional 25–30 minutes or until center is set.
- Remove from the oven and cool for 5 minutes before serving. Serve with syrup and any other desired toppings & sides.
Servings 8
- Amount Per Serving
- Calories 317kcal
- % Daily Value *
- Total Fat 19.4g30%
- Saturated Fat 5.8g29%
- Cholesterol 189mg63%
- Sodium 424mg18%
- Total Carbohydrate 39.1g14%
- Dietary Fiber 21.9g88%
- Sugars 12.9g
- Protein 15g30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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.