High Protein Apple Pie French Toast Bake – Cozy & Macro Friendly

High-protein apple pie French toast bake: cozy and delicious, this make-ahead breakfast tastes like apple pie, with about 25g protein per serving. Ten minutes of prep, bakes in ~25 minutes, crispy on top, soft inside — a perfect fall meal prep for flavor and fitness.

Ingredients at a glance

• Cubed high-fiber or protein bread
• Eggs + vanilla protein powder
• Apples + cinnamon spice
• Pecans + maple syrup

Quick Method

1. Whisk custard with eggs, milk, maple, protein powder
2. Toss bread cubes with apples + pecans in dish
3. Pour custard over, soak well
4. Bake at 350°F until golden, then serve

Introduction

There’s something about fall mornings that call for baked apples, cinnamon, and warm, custardy bread. This High Protein Apple Pie French Toast Bake brings that nostalgic flavor — and layers in nearly 25 grams of protein per serving — so you get comfort food that actually fuels your day.

It’s crisp on the outside, soft in the center, and honestly tastes like apple pie disguised as breakfast. The best part? You can whip it up in just 10 minutes, let the oven do the work, and store leftovers for a week of meal prep.

Whether you’re hosting a cozy holiday brunch or just want a post-workout breakfast that doesn’t taste like chalky protein powder, this bake delivers on both flavor and macros.

Want more ways to stay fueled? Don’t miss my roundup of 25 High-Protein Snacks for Muscle Gain.

Why You’ll Love This Recipe

Rich flavor + high protein

This bake is the rare combination of cozy indulgence and smart nutrition. Sweet apples, warm cinnamon, and a hint of maple syrup deliver all the comfort of apple pie, while eggs and protein powder bring the macros up to nearly 25 grams of protein per serving. You get the taste of dessert with the power of a post-workout meal.

Make-ahead & meal prep friendly

No one has time to stand at the stove flipping slices of French toast when mornings are rushed. This casserole is a one-pan wonder: assemble it in ten minutes, pop it in the oven, and you’re done. Even better, it stores beautifully in the fridge for up to four days, so you can prep once and enjoy all week.

Versatile for breakfast or post-workout brunch

Whether you’re fueling up after a lifting session, serving a crowd at holiday brunch, or just want a cozy weekend breakfast, this recipe flexes with your schedule. Top it with Greek yogurt for extra protein, drizzle it with maple for sweetness, or pair it with coffee for the ultimate fall comfort food that still fits your macros.

High Protein Apple Pie French Toast Bake | Easy Recipe

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A cozy and protein-packed apple pie French toast bake with a crisp top and soft custardy inside. Each serving packs about 25g of protein — perfect for fall brunch, holiday hosting, or meal prep.

• Author: Sophie Bennett – Top Choice Recipes
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Breakfast, Brunch, Meal Prep
• Method: Baking
• Cuisine: American

Ingredients

Scale 1x2x3x

• 8 slices high-fiber or high-protein bread, cubed

• 6 large eggs

• 1 cup milk (240 ml, dairy or plant-based)

• 2 scoops vanilla protein powder (about ½ cup / 120 ml)

• 1 tablespoon maple syrup

• 2 teaspoons ground cinnamon

• 2 medium apples, diced

• ½ cup chopped pecans (70 g)

• Optional: Greek yogurt or extra maple syrup for serving

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Instructions

• Preheat the oven
  Preheat oven to 350°F (180°C). Grease a 9×13-inch baking dish.

• Make the custard
  In a large bowl, whisk together the eggs, milk, protein powder, maple syrup, and cinnamon until smooth.

• Assemble the bake
  Add cubed bread, diced apples, and pecans to the dish. Pour custard mixture evenly over, making sure all bread pieces are coated.

• Bake until set
  Bake for 20–25 minutes, or until golden on top and set in the middle (center reaches 175–180°F).

• Serve and enjoy
  Serve warm with a dollop of Greek yogurt or a drizzle of maple syrup.

Notes

• For overnight prep: assemble, cover, and refrigerate overnight. Bake the next morning.

• To make gluten-free: use dense gluten-free bread.

• For dairy-free: use almond, soy, or oat milk and a plant-based protein powder.

• Store leftovers in the fridge (up to 4 days) or freeze slices (up to 2 months). Reheat in oven, microwave, or air fryer.

Nutrition

• Serving Size: 1 portion (¼ of bake)
• Calories: 320
• Sugar: 15 g
• Sodium: 220 mg
• Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 32 g
• Fiber: 5 g
• Protein: 25 g
• Cholesterol: 190 mg

Ingredients

Protein boosting options (whey vs egg whites vs Greek yogurt)

The protein backbone of this recipe can be tailored to your goals and pantry:

• Whey protein powder (vanilla) adds sweetness, blends smoothly, and bumps the macros without changing texture.
• Egg whites keep it light, fluffy, and lower in fat while packing lean protein.
• Greek yogurt adds thickness and a gentle tang — a great swap if you prefer less powder but still want high protein.

Each option delivers about the same protein punch, so you can mix and match depending on what you have.

Bread choices (high-protein, whole grain, gluten-free)

The bread sets the base, so choose wisely:

• High-protein bread (like Ezekiel or similar brands) soaks up the custard while reinforcing the protein count.
• Whole grain or hearty wheat brings more fiber and a nutty bite.
• Gluten-free bread works too — just pick a dense style so it doesn’t fall apart.

Cubed stale bread (day-old) is best because it absorbs the custard without turning soggy.

Apple & spice variations

Classic Granny Smith apples are the go-to for their tart flavor and firm texture, but any crisp apple (Honeycrisp, Fuji, Pink Lady) will hold up well. Layer them with:

• Cinnamon + nutmeg for that true apple pie essence.
• Apple pie spice blends if you want a shortcut.
• Extra ginger or cloves if you like bolder fall spice notes.

And for crunch, chopped pecans or walnuts make a great topping to contrast the soft custard inside.

Step-by-Step Instructions

Prep and soak (overnight or quick method)

1. In a large bowl, whisk together the eggs, cinnamon, maple syrup, milk, and vanilla protein powder until smooth. This custard is the protein-rich base that will soak into the bread.
2. Grease a 9×13 baking dish. Add the cubed bread, diced apples, and chopped pecans. Pour the custard mixture evenly over the top, making sure every piece of bread is coated.
3. For a softer texture, cover and let it soak overnight in the fridge. For a quick version, let it rest 10 minutes before baking.

Baking & monitoring doneness

1. Preheat the oven to 350°F (180°C).
2. Bake uncovered for 20–25 minutes, or until the top is golden and crisp while the center is set but slightly custardy.
3. A good doneness cue: the center should reach 175–180°F and not jiggle when gently shaken.

Finishing touches (crisp top, toppings, serving)

• Let the bake cool for 5 minutes to set.
• For serving, add a dollop of Greek yogurt for extra protein or a drizzle of maple syrup for sweetness.
• Optional: sprinkle with extra cinnamon or powdered sugar for a bakery-style finish.

Protein Macros & Nutrition Facts

Here’s the approximate breakdown per serving (based on the base recipe with high-fiber bread, whey protein powder, apples, and pecans, divided into 4 portions):

This makes it a balanced meal that satisfies both taste and training goals — high protein for muscle recovery, moderate carbs for energy, and healthy fats for satiety.

Adjusting macros (lower sugar, higher protein variations)

• Lower sugar: Skip the maple syrup or replace it with a sugar-free syrup alternative. Swap half the apples for zucchini shreds (they bake invisibly and cut carbs).
• Higher protein: Add an extra scoop of whey protein or top with a dollop of Greek yogurt after baking. Each adds another 8–10 grams of protein.
• Lower fat: Reduce pecans by half or skip them, and use egg whites only (no yolks). This trims fat while keeping the bake fluffy.
• Plant-based option: Use plant protein powder and almond milk, swap eggs with flax eggs. Protein stays solid while keeping it vegan.

Tips & Troubleshooting

Stop soggy center

The number one struggle with French toast bakes is ending up with a raw, mushy middle. To avoid this:

• Use day-old bread — fresh bread is too soft and won’t hold the custard.
• Make sure the bread is fully coated but not drowning in liquid.
• Bake until the center reaches 175–180°F. A digital thermometer is your friend here.

Crispy topping strategies

That golden crust is half the joy:

• Add chopped pecans or walnuts to the top before baking for crunch.
• Lightly brush or spray the top with melted butter or coconut oil before the oven.
• For extra crispness, finish with 2–3 minutes under the broiler — watch closely to avoid burning.

Bread or oven adjustments

Different breads bake differently:

• Brioche or challah = softer, richer texture.
• High-protein or whole grain bread = sturdier, more filling, and higher in protein.
• Gluten-free bread = works best if it’s dense, not airy.

If your oven runs hot, tent the dish with foil halfway through baking to prevent the top from burning before the center sets.

Looking for more savory inspiration? Try these Air Fryer Rice Paper Noodle Rolls for a light, protein-friendly snack, or my creamy Cottage Cheese Queso for dipping — both fit right into a high-protein lifestyle.

Variations

Gluten-free / dairy-free

This bake adapts easily if you’re avoiding gluten or dairy:

• Swap in a dense gluten-free bread (avoid super soft sandwich loaves that fall apart).
• Use unsweetened almond milk, oat milk, or soy milk instead of dairy.
• For protein, pick a dairy-free powder like pea or brown rice protein — they blend well with spices and apples.

No added sugar

You can cut the sweetness without losing flavor:

• Omit the maple syrup or replace with sugar-free maple syrup.
• Let the natural sweetness of apples shine, especially if you use Honeycrisp or Fuji.
• Add a dash of vanilla extract to enhance flavor without sugar.

Vegan alternative (plant protein base)

For a fully plant-based version:

• Replace each egg with a flax egg (1 tbsp ground flaxseed + 3 tbsp water, let gel).
• Use soy or almond milk as the liquid base.
• Add plant protein powder (vanilla-flavored works best) to keep macros strong.
• Top with coconut yogurt instead of Greek yogurt when serving.

This way you still get that crisp top and soft custardy middle, but in a completely vegan format that doesn’t sacrifice protein.

Storage, Make-Ahead & Reheating

Fridge storage tips

Once baked and cooled, slice the casserole into portions and store them in an airtight container. It keeps well in the fridge for 3–4 days. To prevent sogginess, line the container with a piece of paper towel to absorb excess moisture.

Freezing instructions

This bake also freezes like a champ. Wrap individual slices tightly in plastic wrap, then place them in a freezer bag or container. They’ll stay good for up to 2 months. To avoid freezer burn, press out as much air as possible before sealing.

Reheat best methods

• Microwave: 1–2 minutes for a quick single serving. Add a spoon of Greek yogurt on top to refresh it.
• Oven: Reheat slices at 325°F (160°C) for 10–12 minutes to restore crisp edges.
• Air fryer: 4–5 minutes at 350°F for the fastest way to get that golden crunch back.

Perfect for meal prep, this recipe saves time while giving you a protein-rich breakfast all week long. Pair it with my light and fluffy Protein Fluff Recipe for the ultimate post-workout combo.

Seasonal & Special Diet Use Cases

Fall brunch & holiday hosting

This bake shines brightest in autumn. The cinnamon, apples, and pecans make it a natural fit for Thanksgiving breakfast, Friendsgiving potlucks, or Christmas morning brunch. Prep it the night before, slide it into the oven while coffee brews, and you’ve got a dish that feels festive without adding kitchen stress. Serve it family-style with toppings like Greek yogurt, maple drizzle, or even a dusting of powdered sugar.

Post-workout or fitness meal prep

On the flip side, this isn’t just a holiday indulgence — it’s a serious macro-friendly meal prep tool. Each portion packs around 25 grams of protein, enough to support muscle recovery after strength training or a long run. Portion it out into containers, pair with protein fluff or a smoothie, and you’ve got a grab-and-go breakfast that keeps you fueled all week. It’s proof that meal prep can taste like dessert while still hitting your macros.

FAQs

Conclusion – Author’s Note

As a recipe creator, I love dishes that feel indulgent but serve your body well — and this High Protein Apple Pie French Toast Bake does exactly that: nostalgic apple-pie flavor, a custardy-soft inside, and protein macros that support your goals. Whether you’re hosting brunch or fueling your week with meal prep, it’s a recipe you can count on. For more inspiration, explore my boards on Pinterest – Healthy Snacks by Sophie and check out high-protein meal prep ideas from Daniel on Pinterest – Fit Fuel Recipes by Daniel. Make It Yours. – Sophie