High-Protein Blueberry French Toast Bake

If you’re anything like me, you love the idea of a cozy, satisfying breakfast—but you also want to hit your protein goals without sacrificing flavor. Enter: Blueberry French Toast Bake. This one ticks all the boxes—high protein, high fiber, low fat, and just sweet enough to feel indulgent while hitting your goals!

With 27.6g of protein, less than 3.5g of fat, and almost 9g of fiber per serving, this recipe is perfect for meal prep, weekend brunches, or even a protein-packed dessert.

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🥣 Why You’ll Love This French Toast Bake:

• Meal Prep Friendly: Make it the night before, pop it in the oven in the morning.
• High-Protein, Lower-Carb: Made with lower-carb bread, egg whites, and protein powder.
• Sweet Without the Sugar: Sweetened with calorie-free maple syrup and brown sugar alternatives.

Here are the Main Ingredients you will Need:

Step-by-Step Instructions:

Preheat the oven to 350°F (175°C)

Lightly spray a 9×13-inch baking dish with cooking spray.

Tear or cut the bread into small bite-sized cubes and spread evenly in the prepared baking dish. Scatter the thawed and drained blueberries over the top of the bread.

In a large mixing bowl, whisk together the egg whites, cashew milk, cinnamon, vanilla extract, sugar-free maple syrup, protein powder, and calorie-free sweetener until well combined.

Pour the mixture evenly over the bread and blueberries, ensuring all pieces are moistened.

Cover the baking dish and refrigerate for at least 6 hours, or ideally overnight, to allow the bread to fully absorb the liquid.

(If needed, the bake can be made without the resting period; texture may be slightly different but still delicious.)

Bake uncovered for 45-50 minutes or until the top is lightly golden brown.

Let the bake sit for a few minutes before serving. Top with optional calorie-free powdered sugar and additional sugar-free maple syrup if desired.

Recipe Notes and Modifications:

• Macros used for this recipe are with Little Big Bread for the bread choice.
• I recommend the brand Pescience Select one for protein powder, for this recipe use the Vanilla Gourmet flavour!
• I love these baking dishes from amazon as they come with a lid and make storage easy! 
• This bake is ideal for prepping the night before. Letting it soak overnight gives it the perfect texture. Short on time? You can bake it right away — just expect a slightly firmer texture. Still delicious!
• Store in an airtight container or covered baking dish for up to 4–5 days.

Other Recipes you may Enjoy:

Cheesy Chicken Tater Tot Casserole

Apple Cinnamon Quinoa Bowl

Double Chocolate Oat Bars

This Blueberry Protein French Toast Bake is comfort food made macro-friendly. It’s a dish you can feel good about—whether you’re meal-prepping for the week or hosting a healthy brunch. It tastes like blueberry pie… and honestly, what could be better?

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 and thank you for trying them!