High Protein Cinnamon Roll French Toast

This High-Protein Cinnamon Roll French Toast Bake is soft, lightly crisp on top, and finished with a creamy brown sugar-style glaze that tastes indulgent while still being macro-conscious. It’s the kind of breakfast that feels like a weekend treat but is structured enough to work for meal prep, brunch, or even a make-ahead weekday breakfast.

Why You’ll Love This Recipe

This isn’t your typical French toast bake. It’s designed to be:

• High in protein to keep you full longer
• Soft and custardy inside with golden edges
• Sweet, cinnamon-forward, and dessert-like in flavour
• Meal prep friendly for busy mornings
• Perfect for feeding a crowd or prepping ahead

Here are the Main Ingredients you will Need:

Step-by-Step Instructions:

Preheat oven to 350°F (175°C) and lightly grease a 9×13-inch baking dish. Cut bread into small 1–2 cm cubes and spread evenly in the dish.

In a large bowl, whisk together: egg whites, milk, sugar-free maple syrup, sweetener, protein powder, vanilla extract, almond extract (if using), salt, and 1½ tbsp cinnamon until smooth.

Pour mixture evenly over the bread. Gently press down so all bread is soaked.

Let sit for at least 30 minutes, pressing once or twice during soaking for even absorption.

Melt butter and mix ⅔ of this (35-40g) with remaining cinnamon (½ tbsp) and a pinch of salt. Set aside extra butter (it goes in glaze). Drizzle the cinnamon butter evenly over the soaked bread.

Bake uncovered for 45–55 minutes, until golden on top and set in the center. Let cool 10–15 minutes before glazing.

Whisk/mash the softened cream cheese until smooth. Add powdered sweetener, remaining melted butter (15-20g), vanilla, salt, and milk gradually until you reach a smooth, drizzle-able consistency.

Drizzle over warm French toast bake and serve. Can top with additional zero cal powdered sugar if desired before serving.

Recipe Notes and Modifications:

• Don’t skip the soaking time. Letting the bread sit for at least 30 minutes (or overnight in the fridge) allows the custard to fully absorb, creating a soft, cinnamon roll-like center with lightly crisp edges.
• I recommend the brand Pescience Select one for protein powder, for this recipe use the Vanilla Gourmet flavour!
• Let cool before glazing. Waiting 10–15 minutes prevents the glaze from completely melting into the casserole and gives you that classic cinnamon roll drizzle.
• Prep ahead: Assemble the French toast bake the night before, cover, and refrigerate overnight. In the morning, drizzle with the cinnamon butter and bake as directed.
• Allow the French toast bake to cool completely before covering or transferring to an airtight container. Store in the refrigerator for up to 4 days.
• Freezing: Slice into individual portions and wrap tightly or store in a freezer-safe container for up to 2 months. For best texture, freeze without any additional powdered sweetener garnish.

Other Recipes you may Enjoy:

Apple Pie French Toast

Pumpkin Spice French Toast Bake

Blueberry French Toast Bake

This High-Protein Cinnamon Roll French Toast Bake is the perfect balance of comfort and practicality.

It tastes like something you’d get at a brunch café, but it’s built for real life—high protein, easy to prep, and flexible enough for busy mornings or weekend hosting.

It’s sweet enough to feel like a treat, but structured enough that it can actually support your goals without feeling like you’re missing out.

If you give this recipe a try, or any others I share, I’d love to hear from you! Rate the recipe, leave a comment, or tag me on Instagram @thebalancedbitefoodie so I can see your delicious creations. I would love to thank you for trying them!