Overnight French Toast Bake with Cinnamon and Vanilla (High-Protein, Lower Sugar)

Name: Overnight French Toast Bake with Cinnamon and Vanilla (High-Protein, Lower Sugar)
Prep time: 20 min
Cook time: 45 min
Total time: 9 h 5 min
Yield: 8 servings
Ingredients: 600 g whole grain sourdough bread (day-old works best, cut into 1.5-inch cubes); 4 large whole eggs; 4 large egg whites (from 4 eggs or carton egg whites); 350 ml unsweetened almond milk (or any unsweetened plant milk); 150 ml low-fat milk (2% or skimmed); 3 tbsp pure maple syrup (divided, 2 for custard and 1 for topping); 2 tsp pure vanilla extract (not imitation); 2 tsp ground cinnamon (divided); 1/4 tsp ground nutmeg; 1/4 tsp fine sea salt; 60 g rolled oats (old-fashioned, not instant); 30 g almond flour; 1.5 tbsp coconut oil (melted and cooled); 1 tbsp maple syrup (for the crumble topping); 1/4 tsp ground cinnamon (extra for the crumble); 1 tbsp coconut oil or olive oil spray (for greasing the dish)

High ProteinMeal Prep

Prep Time20 min

Cook Time45 min

Servings8

Calories280 kcal

Health Score6/10

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Overnight French Toast Bake with Cinnamon and Vanilla (High-Protein, Lower Sugar)

There is something genuinely magical about waking up to a breakfast that is already done. This overnight French toast bake with cinnamon and vanilla lets you do all the work the evening before, slide the dish into the fridge, and simply bake it the next morning while you brew your coffee. No standing at the stove, no flipping individual slices, no rushing. Just a warm, golden, fragrant casserole waiting to feed whoever is at your table.

What makes this version different from the ones you have probably seen before is that every single ingredient has been chosen with nutrition in mind. Instead of white brioche or plain white bread loaded with refined carbs, we use whole grain sourdough, which brings a slightly tangy depth of flavour and a meaningful boost of fibre. The custard is built on a combination of whole eggs and egg whites, which keeps the protein count genuinely high without turning the texture rubbery. Unsweetened almond milk replaces heavy cream, saving a significant number of calories per serving, and a small amount of pure maple syrup handles all the sweetness you need. No refined white sugar anywhere in this recipe. Ground cinnamon and real vanilla extract do the heavy lifting on flavour, so you never feel like you are missing out.

The oat crumble topping is one of the best parts. Rolled oats, a touch of almond flour, a drizzle of coconut oil and a sprinkle of cinnamon come together into a lightly crunchy layer that toasts beautifully in the oven. It adds texture, a little extra fibre and a satisfying contrast to the soft, custardy bread underneath. This is not a topping made from butter and brown sugar piled on in enormous quantities. It is light, it is nutty and it actually complements the dish rather than overwhelming it. A few fresh berries scattered on top when you serve it makes the whole thing look like something from a brunch restaurant, with almost no extra effort.

This recipe is genuinely suited to meal prep. It serves eight comfortably, which means leftovers reheat well in the oven or microwave for the next two days. If you are feeding a smaller household, you can halve everything and use a smaller baking dish. If you are hosting a crowd over the holidays or on a lazy Sunday morning, this comes together without any stress and delivers real nutritional value alongside the comfort factor. Each serving lands around 280 calories with over 16 grams of protein and 4 grams of fibre, numbers that are far more impressive than a traditional French toast casserole, which can easily push past 450 calories and offer very little protein. Serve it with a dollop of plain Greek yogurt and a handful of fresh fruit for a complete, satisfying morning meal that keeps everyone full well past lunchtime.

Ingredients

Serves:8

600 g whole grain sourdough bread (day-old works best, cut into 1.5-inch cubes)
4 large whole eggs
4 large egg whites (from 4 eggs or carton egg whites)
350 ml unsweetened almond milk (or any unsweetened plant milk)
150 ml low-fat milk (2% or skimmed)
3 tbsp pure maple syrup (divided, 2 for custard and 1 for topping)
2 tsp pure vanilla extract (not imitation)
2 tsp ground cinnamon (divided)
1 tsp ground nutmeg
1 tsp fine sea salt
60 g rolled oats (old-fashioned, not instant)
30 g almond flour
1.5 tbsp coconut oil (melted and cooled)
1 tbsp maple syrup (for the crumble topping)
1 tsp ground cinnamon (extra for the crumble)
1 tbsp coconut oil or olive oil spray (for greasing the dish)

Instructions

1
Lightly grease a 9x13 inch baking dish with coconut oil or a quick spray of olive oil. Scatter the cubed whole grain sourdough bread evenly across the bottom of the dish, spreading the pieces so they sit in a mostly single layer with just a little overlap.
Day-old bread that has dried out slightly absorbs the custard more evenly. If your bread is very fresh, spread the cubes on a baking tray and leave them out for an hour before assembling.
2
In a large mixing bowl, whisk together the whole eggs, egg whites, unsweetened almond milk, low-fat milk, 2 tablespoons of maple syrup, vanilla extract, 1.5 teaspoons of cinnamon, nutmeg and sea salt. Whisk until completely combined and the mixture looks smooth and uniform.
Adding a pinch of salt to the custard balances all the sweet and spiced notes and prevents the dish tasting flat.
3
Pour the custard mixture evenly over the bread cubes. Use the back of a spoon or your hands to gently press the bread down so every piece gets soaked. Make sure no dry bread is poking up around the edges.
4
Cover the baking dish tightly with cling film or a fitted lid. Place it in the refrigerator and leave it to soak overnight, or for a minimum of 8 hours. The bread will absorb all the custard and puff slightly.
If you are short on time, a minimum of 2 hours in the fridge will work in a pinch, but overnight gives the best flavour and texture.
5
When you are ready to bake, take the dish out of the refrigerator and allow it to sit at room temperature for 15 minutes. Preheat your oven to 175 degrees Celsius, or 350 degrees Fahrenheit.
Letting the dish warm up slightly before baking helps it cook more evenly right through to the centre.
6
Make the oat crumble topping by combining the rolled oats, almond flour, melted coconut oil, 1 tablespoon of maple syrup and the extra quarter teaspoon of cinnamon in a small bowl. Stir until it clumps together in loose, irregular crumbs.
7
Remove the cling film from the dish. Sprinkle the oat crumble topping evenly over the surface of the soaked bread, making sure to cover from edge to edge.
8
Bake uncovered for 40 to 45 minutes, until the top is golden and crisp, the edges are set and a knife inserted into the centre comes out clean rather than wet with uncooked custard.
If the topping is browning too quickly before the centre is set, loosely lay a sheet of foil over the top for the last 10 minutes of baking.
9
Remove from the oven and allow the bake to rest for 5 minutes before slicing. Serve warm with a dollop of plain Greek yogurt, a drizzle of maple syrup if you like, and fresh berries on the side.
Resting for a few minutes lets the custard firm up slightly, making the portions much easier to serve cleanly.

Nutrition per serving

280kcal

Calories

16g

Protein

34g

Carbs

Fat

Fibre

Sugar

310mg

Sodium

Pro Tips

✓
Use bread that is at least one day old. Fresh bread does not absorb custard as well and can make the texture soggy rather than custardy.
✓
The whole grain sourdough brings fibre and a slight tang that balances the sweetness. You can use any whole grain bread, but sourdough genuinely gives the best result.
✓
Do not skip the egg whites. They raise the protein content considerably and help the custard set to a nice, sliceable texture without making it dense.
✓
If you want to add extra protein, stir a tablespoon of vanilla protein powder into the custard mixture. Start with an unflavoured or vanilla flavour so it does not clash with the cinnamon.
✓
A pinch of cardamom added to the custard takes the warmth of the spices in a beautiful direction if you want to change things up slightly.
✓
Covering the dish with foil for the first 20 minutes of baking keeps the top from over-browning if your oven runs hot.

Frequently Asked Questions

Can I make this overnight French toast bake gluten free?↓

Yes. Swap the whole grain sourdough for a certified gluten-free sourdough or any dense gluten-free bread. The texture works best with a bread that has some structure, so avoid very soft gluten-free sandwich bread.

How long does the custard need to soak into the bread?↓

A minimum of 2 hours will give acceptable results, but overnight soaking of 8 hours or more is strongly recommended. The longer the bread soaks, the more evenly the custard distributes and the creamier the final texture.

Can I assemble this French toast bake without leaving it overnight?↓

You can bake it the same day if needed. Soak the bread for at least 2 hours and press it down firmly a couple of times during that period. The result will be slightly less custardy but still very good.

How many calories are in each serving?↓

Each serving contains approximately 280 calories, with over 16 grams of protein and 4 grams of fibre. This makes it significantly lighter than traditional French toast casserole recipes.

Can I freeze leftovers of this French toast bake?↓

Yes. Allow the bake to cool fully, then cut into individual portions and wrap each one in cling film. Freeze for up to 6 weeks. Reheat from frozen in a 160 degree oven for 20 minutes or in the microwave in 90-second bursts.

What can I serve alongside this to make a complete breakfast?↓

A large spoonful of plain Greek yogurt adds extra protein and a creamy contrast. Fresh berries, sliced banana or a small handful of toasted walnuts all work well on the side.

Variations

•
Apple and Cinnamon Version
Peel and thinly slice one large apple and layer the slices between the bread cubes before pouring over the custard. Add a quarter teaspoon of allspice to the custard and a tablespoon of chopped walnuts to the crumble topping for extra crunch and flavour.
•
Blueberry Vanilla Version
Scatter 150 grams of fresh or frozen blueberries over the bread cubes before adding the custard. Increase the vanilla extract to 2.5 teaspoons and add a teaspoon of lemon zest to the custard for a bright, fruity result.
•
Pumpkin Spice Version
Whisk 120 grams of pure pumpkin puree into the custard mixture along with half a teaspoon of pumpkin pie spice. This works beautifully in autumn and adds extra fibre and beta-carotene to each serving.
•
Banana Protein Version
Mash one ripe banana into the custard before pouring and stir in one scoop of vanilla protein powder. The banana adds natural sweetness so you can reduce the maple syrup to just one tablespoon.

Substitutions

•
Whole grain sourdough bread → Whole wheat bread or Ezekiel bread (Any dense, whole grain bread works. Avoid soft white sandwich bread as it breaks down too much and creates a mushy texture.)
•
Unsweetened almond milk → Unsweetened oat milk or unsweetened soy milk (Soy milk adds a small additional protein boost. Oat milk creates a slightly creamier result.)
•
Pure maple syrup → Raw honey or coconut nectar (Use the same quantity. Raw honey has a slightly stronger flavour so you may want to use a touch less.)
•
Almond flour → Oat flour or finely ground rolled oats (Blend rolled oats in a food processor for 30 seconds to make your own oat flour. Works well in the crumble topping.)
•
Coconut oil in the crumble → Olive oil or cold unsalted butter (Use the same quantity. Cold butter creates a slightly crunchier crumble topping.)
•
Low-fat milk → Unsweetened soy milk or more almond milk (For a fully dairy-free version, replace both milks with your preferred plant-based alternative.)

🧊 Storage

Allow the baked dish to cool to room temperature before covering. Store leftovers in the refrigerator, covered tightly, for up to 3 days. Reheat individual portions in the microwave for 60 to 90 seconds, or place the whole dish covered with foil in a 160 degree oven for 15 to 20 minutes until warmed through.

📅 Make Ahead

This recipe is designed to be made ahead. Assemble the dish the evening before, cover tightly and refrigerate overnight for 8 to 12 hours. The next morning, prepare the crumble topping, add it to the dish and bake straight away. You can also make the crumble topping the night before and store it in a small sealed container in the fridge, ready to sprinkle on in the morning.