Healthy baked French toast cups are an easy and delicious breakfast idea! They are simply a healthy version of French toast, cut into small pieces and served in a muffin form.
You will love these if you are looking for an easy way to eat French toast on-the-go. Packed into a muffin tin, they have a slightly crispy outside, and soft and tender inside.
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I absolutely love making breakfast for special occasions. Whether it's Easter morning, Christmas morning or someone's birthday, there's something about waking up knowing breakfast is going to be delicious. I guess you could say it's a tradition.
To carry out my breakfast tradition, I originally made these French toast cups for New Year's brunch. I was in search of a recipe French toast that was healthy, but still delicious. My search evolved, I got creative and these little French toast cups were made.
They were a hit! I went back for seconds they were so good. They've also become a regular on my breakfast menu.
- Almond Milk: I use the vanilla flavored Almond milk. This adds a little extra sweetness. Alternative options are unsweetened almond milk, vanilla soymilk, coconut milk or skim milk.
- Eggs: This recipe uses both eggs and egg whites. Another option is to use egg beaters.
- Cinnamon: the cinnamon creates the perfect balance of spice.
- Vanilla: adds flavoring to the muffins.
- Maple Syrup: use sugar-free maple syrup if desired. The syrup helps to add a bit of sweetness to the French toast cups!
- Bread: Choose a dense bread, such as whole grain bread, French bread or bagels. Use a whole grain gluten free bread if making this allergy friendly.
- Apples: I prefer using Granny Smith apples for cooking because of their slightly tart flavor. Any type of apple will work, however.
- Brown Sugar: adds extra sweetness. Leave this out for a low sugar option.
- Cinnamon: adds extra flavor.
- Walnuts: The walnuts add a bit of crunch. Substitute options are pecans or almonds.
Let's Make Some Healthy French Toast Cups!
Combine the almond milk, egg, egg whites, cinnamon, vanilla and maple syrup in a medium bowl. Whisk until evenly combined. Slice the bread into 1 inch cubes.
Add the bread cubes to the egg mixture. Mix until all pieces of bread are coated evenly. Work quickly on this step. Do not let the bread sit in the egg mixture for too long or it will become soggy.
Line a muffin tin with muffin liners and grease generously with non-stick spray. Fill each tin to the top with the bread.
Apple Topping: Chop the apples into ¼ inch pieces. Remove the skin if desired. Combine the chopped apple, cinnamon, brown sugar and walnuts in a small bowl and mix until combine. Press down slightly on the bread of the French toast cups, and then place a tablespoon of apple mixture on top of each cup. Bake and enjoy!
Type of Bread
- Gluten Free Bread: Use gluten free bread if concerned about allergies. Use a whole grain gluten free bread for best results.
- Bagel: This recipe can be made with small pieces of bagel. Choose any flavor - some fun options are blueberry or strawberry flavored bagels.
Replace the apple streusel topping with any type of fruit. Chop fruit into small pieces if needed. Use the same amount of cinnamon, walnuts and brown sugar and 2 cups of your favorite fruit. Here are some ideas for other fruit toppings:
- Diced Strawberries
- Chopped peaches
Store the French toast cups in an airtight container in the refrigerator. Eat within one to two days after cooking for best quality. The French toast does not freeze very well, as the bread becomes soggy.
Frequently Asked Questions
Can I make this the night before?
The best way to make this the night before is by preparing all ingredients. For example, chop the bread and store it in an airtight bag; mix the egg and milk together. I would not combine the bread and egg mixture until right before cooking it. This will prevent the bread from getting too soggy and falling apart.
What type of bread should I use?
Use your favorite type of bread! I recommend a bread that is dense and thick, because it holds up best. Some good options are French bread, whole wheat bread or bagel pieces. Gluten free bread is also an option and works best with a whole grain version.
Baked French Toast Cups Nutrition Information
The nutrition information for these French toast cups may vary depending on the type and brand of ingredients used. One French toast cup is considered one serving.
- Calories: One French toast cup contains 145 calories and 4.5 grams of protein.
- There are 20 grams of carbohydrate in each French toast cup. Lower the carb count by choosing a low carb bread option and leaving out the brown sugar.
French toast is often known for being loaded with sugar, especially if it's topped with syrup and powdered sugar. Here's how these baked French toast cups have been made healthier, and also some tips to make them healthier.
- The recipe uses half egg whites and half whole eggs to decrease the calorie and fat content.
- There is not a lot of added sugar. Use a sugar-free syrup if concerned about high carb content.
- The apples add a natural sweetness.
- Extra flavor is added from the cinnamon, which ((hopefully)) prevents the need from high calorie, high sugar toppings like powdered sugar or maple syrup.
- Use a whole grain bread for extra fiber.
- Use an unsweetened almond milk to reduce the amount of sugar.
- Leave out the brown sugar in the streusel topping to reduce the sugar content.
More Breakfast Recipes
- Chocolate Chip Banana Bread Muffins (Gluten Free)
- Carrot Cake Overnight Oatmeal
- Cinnamon Roll Overnight Oatmeal
- Honey Avocado Toast
I absolutely loved making and eating these healthy French toast cups and hope you did too! If you make these, I'd love to hear from you!! Feel free to tag me on Instagram or leave a note in the comments below!
Healthy Baked French Toast Cups
- 1 cup vanilla almond milk
- 4 eggs large
- 2 egg whites
- 2 teaspoon ground cinnamon
- 2 tsp vanilla
- ¼ cup maple syrup (sugar-free optional)
- 10 pieces bread (gluten free whole grain bread, french bread, 9 grain bread)
- 2 apples granny smith
- ¼ cup brown sugar packed
- 2 teaspoon cinnamon
- ¼ cup chopped walnuts
- Preheat oven to 350 F. Line a muffin tin (12 muffin size) with muffin liners and spray thoroughly with non-stick pan release spray.
- In a medium mixing bowl, combine the almond milk, eggs, egg whites, cinnamon, vanilla and maple syrup. Mix well with a wire whisk until combined.
- Slice the bread into 1 inch cubes.
- Add the bread to the egg mixture and mix until all pieces are coated evenly.
- Remove the bread from the bowl and fill each muffin tin to the top with bread. Use a fork to remove the bread and try not to get large amounts egg in the pan. Note: do not let the bread sit in the egg mixture too long or it will become soggy.
- Chop the apples into small pieces, about ¼ inch cubes. Peeling the apple is optional.
- Combine the chopped apples, cinnamon, brown sugar and walnuts in a small bowl. Mix well until combined.
- Using a spoon, press down slightly on the bread mixture in the muffin tins to make an indention. Place about 1 tablespoon of the apple mixture on top of each muffin cup.
- Cook the french toast cups for 25 minutes, or until baked evenly and no liquid remains.
- Let cool for 5 minutes before eating. Top with extras if desired. (Powdered sugar, blueberries, diced strawberries, etc..)