Protein French Toast Muffins: The Ultimate Meal Prep Breakfast

Introduction

Tired of rushing through breakfast or settling for low-protein options? Say hello to Protein French Toast Muffins—the revolutionary way to enjoy the classic comfort of French toast without the morning griddle mess. These fluffy, individually portioned treats are a meal-prep champion, combining stale bread cubes soaked in a high-protein custard, baked to golden perfection in a muffin tin. They are perfect for fitness enthusiasts, busy professionals, or anyone looking for a satisfying, nutrient-dense start to their day. They offer a fantastic boost of protein, making them far more satiating than traditional syrup-drenched toast.

Ingredients

6 slices (about 200g) Day-old bread (brioche, challah, or whole wheat), cut into 1-inch cubes
3 large Eggs
1 cup (240 ml) Milk (dairy or non-dairy like almond or oat)
1 scoop (30g) Vanilla or Unflavored Whey or Casein Protein Powder
2 tablespoons (30 ml) Maple Syrup or Sweetener of choice
1 teaspoon (5 ml) Vanilla Extract
1 teaspoon (5 ml) Cinnamon
¼ teaspoon Nutmeg
Pinch of Salt

Step-by-step Preparation

Preheat and Prep: Preheat your oven to 375°F (190°C). Lightly grease a standard 12-cup muffin tin with cooking spray or butter. Tip: Using paper liners can make cleanup easier, but ensure they are well-sprayed to prevent sticking.
Cube the Bread: Cut the bread into roughly 1-inch (2.5 cm) cubes. Distribute the cubes evenly among the 12 muffin cups. They should be slightly packed down. Tip: Stale bread works best as it absorbs the custard without becoming mushy.
Whisk the Custard: In a large mixing bowl, vigorously whisk together the eggs, milk, protein powder, maple syrup, vanilla extract, cinnamon, nutmeg, and salt until the mixture is completely smooth and the protein powder is fully dissolved. Ensure there are no lumps.
Soak and Fill: Carefully pour the liquid custard mixture over the bread cubes in the muffin tin. Use a spoon to gently press the bread down, ensuring all the cubes are fully saturated. Let the muffins rest for 5–10 minutes before baking to allow for maximum absorption.
Bake: Place the muffin tin in the preheated oven and bake for 18–22 minutes. The muffins are done when they are golden brown, puffy, and a toothpick inserted into the center comes out clean.
Cool and Serve: Let the muffins cool in the tin for 5 minutes before carefully transferring them to a wire rack to finish cooling. Serve warm, or cool completely before storing.

Nutritional Information

These figures are estimates and vary based on the bread and protein powder used. Per serving (1 muffin): Approximately 160–180 Calories, 12–15g Protein, 18g Carbohydrates, and 5g Fat. The primary benefit of this recipe is the significantly elevated protein content compared to traditional French toast, which supports muscle maintenance and provides sustained energy, helping to regulate blood sugar levels throughout the morning.

Storage

Protein French Toast Muffins are excellent for meal prepping. Store cooled leftovers in an airtight container in the refrigerator for up to 3–4 days. For longer storage, freeze the muffins for up to 2 months. To reheat, microwave for 30–60 seconds, or use a toaster oven or air fryer for 3–5 minutes at 350°F (175°C) to restore a crisp exterior.

Conclusion

These Protein French Toast Muffins offer a delicious, guilt-free way to enjoy a classic breakfast staple. Serve them simply with a sprinkle of powdered sugar and fresh berries, or elevate them with a dollop of Greek yogurt for an extra protein punch. For variations, try folding in a handful of mini chocolate chips or substituting the cinnamon and nutmeg for pumpkin spice mix during the autumn months. They are the perfect grab-and-go breakfast solution that proves healthy eating doesn’t have to sacrifice flavor.