Inspired by Lauren Sarceda 💙 High-Protein Blueberry French Toast Casserole

Lena Nguyen

🔥

7d • 🥘 Recipes!

✅ Healthy swaps (that still taste amazing)

🥖 Bread

Original: French bread

Swap options:

Whole-grain French bread

🥛 Milk & Cream

Original:

2 cups milk
½ cup heavy cream

Healthier swap:

1½ cups milk (2% or Fairlife for extra protein)
½ cup unsweetened almond milk OR oat milk
¼ cup Greek yogurt (optional but amazing)

➡️ You keep creaminess but cut saturated fat + boost protein.

🥚 Eggs

Original: 8 whole eggs

Swap:

6 whole eggs + 2 egg whites

➡️ Same texture, less fat, more protein.

🍬 Sugar (this is the biggest win)

Original:

⅓ cup white sugar
⅓ cup brown sugar

Healthier swap options (choose one):

⅓ cup coconut sugar total
¼ cup maple syrup or honey total
⅓ cup allulose or monk fruit blend (lowest impact)

➡️ You don’t need both sugars—one is enough.

🍰 Topping (streusel)

Original:

Flour
Brown sugar
Butter

Healthier topping version:

½ cup oat flour or almond flour
¼ cup brown sugar OR coconut sugar
½ stick butter OR 4 tbsp coconut oil
Cinnamon + nutmeg (keep these!)

➡️ Still crunchy, just cleaner.

🧁 Healthy-Modified Ingredient List (Simple Version)

French Toast Custard

Butter spray or 1 tsp butter for pan
1 loaf whole-grain
6 eggs + 2 egg whites
1½ cups milk (or Fairlife)
½ cup unsweetened almond milk
¼ cup Greek yogurt (optional)
¼ cup maple syrup (or allulose)
2 tbsp vanilla extract

Topping

½ cup oat flour
¼ cup coconut or brown sugar
1 tsp cinnamon
Pinch nutmeg
¼ tsp salt
½ stick butter, cut into pieces

💡 Bonus flavor hacks (no calories or minimal)

Add orange zest or lemon zest
Extra vanilla
Sprinkle chopped pecans or walnuts (healthy fats)

1️⃣ Prep the Base

Lightly grease your baking dish.
Tear the bread into bite-size pieces and spread evenly in the pan.

2️⃣ Make the Custard

In a large bowl, whisk together all French toast ingredients until smooth.
Pour the mixture evenly over the bread, pressing gently so all pieces soak.

3️⃣ Refrigerate

Cover and refrigerate at least 30 minutes, preferably overnight for best texture and flavor.

4️⃣ Prepare the Topping

In a separate bowl, mix all dry topping ingredients.
Add butter pieces and coat well until the mixture resembles small pebbles.
Store topping in the fridge until ready to bake.

5️⃣ Optional Add-Ins

Cream cheese/Laughing Cow Light: Cut into small cubes and gently fold into the bread before refrigerating overnight.
Blueberries: Mix some into the casserole before refrigerating Add more on top right before baking Optional: add extra fresh blueberries after baking

6️⃣ Bake

When ready to bake, gently toss or flip the soaked bread to redistribute the custard.
Crumble the chilled topping evenly over the casserole.
Bake at 350°F for 45 minutes to 1 hour, depending on how crispy you like the top.

7️⃣ Serve