These healthy 21 Day Fix Cinnamon Roll French Toast Casserole Cups capture the flavors of cinnamon buns without the extra fat, sugar, and calories. The result is a light and delicious breakfast treat that is perfectly portioned, too! This post contains affiliate links for products I’m obsessed with.
This post was originally published on Apr 10, 2017, but is being republished with new pretty pictures and a video!
My husband and I started the tradition of baking cinnamon rolls on holidays. Nothing makes a morning feel more special than the intoxicating smell of warm cinnamon and dough. Some years, we baked them from scratch using my Grandma’s recipe Other years, we cheated and just baked the store bought ones.
As much as I love traditional cinnamon rolls in any form, I wanted to be able to enjoy the same flavors without the stomach ache afterwards. So, I created this low calorie, gluten free, dairy free treat! And my family loves them as much as I do!
There are plenty of healthy, from scratch cinnamon bun recipes out there, but they’re all fairly time consuming. So, I wanted to develop a recipe that was quick and easy. My mornings are pretty busy, so I don’t have a lot of time to spend preparing breakfast.
Despite how quick, easy, and healthy these are, they truly satisfy my cravings for that Cinnamon Bun goodness!
Ingredients Needed for Healthy French Toast
- eggs – When reaching for eggs at the store, I always try to get free range organic eggs whenever possible
- Canyon Gluten free bread – In my original recipe, I used Ezekial bread which makes a delicious french toast. But now that we are gluten free, I use Canyon Gluten free bread. It’s nice and crusty, so it works really well, too. Feel free to use your favorite bread or sub whole wheat if you aren’t dairy free.
- unsweetened vanilla almond milk – By using unsweetened almond milk instead of regular milk, you’re cutting major calories. And unsweetened is the way to go – you’ll get all the sweetness you need from the other ingredients!
- cinnamon – The most important ingredient in this recipe, of course! While delicious, did you know cinnamon is also great for you? It’s been proven to help with blood sugar control.
- vanilla extract – Just a dash of vanilla will sweeten the whole casserole to perfection!
- maple syrup – There’s just something so warm and cozy about maple syrup that I love. However, feel free to substitute it with agave syrup or honey if that better fits your needs!
- full fat coconut milk – Using a full fat option will give the icing the best texture and flavor.
French Toast Casserole Recipe
In total, this recipe only takes about 45 minutes to whip up!
- Start by preheating your oven to 350. Obviously, you can skip this step for now if you’re just preparing the ingredients for future baking.
- In a large bowl, mix the eggs, almond milk, vanilla, cinnamon, and maple syrup. Keep mixing until it’s fully combined.
- Using cooking spray or coconut oil, coat cupcake tins well before adding the cubes of bread to the tins. Then, pour the egg mixture evenly onto each of the “muffins,” making sure all of the bread is evenly covered. This is important – if you miss some of the bread, it’ll end up dry.
- Bake for about 25-30 minutes. While the cinnamon roll french toast is in the oven, open a can of coconut milk upside down, and scoop the coconut cream. Add maple syrup and vanilla extract, then mix until all ingredients are combined. Store this icing in the fridge until you’re ready to use it.
- Now, for the fun part! Once the baked french toast is ready, remove it from the oven and let it cool for a few moments before topping with your homemade coconut icing. Serve warm and enjoy!
Can I make these French Toast Casserole Cups in advance?
The best part is that you can easily make these ahead of time, too. Whether you prep them at night and bake them in the morning, or bake them and enjoy them all week for meal prep, you’ll be happy you used this easy to follow recipe.
Looking for more Baked French Toast Recipes? Check out these posts:Print
These healthy Cinnamon Roll French Toast Casserole Cups capture the flavors of cinnamon buns without the extra fat, sugar, and calories. The result is a light and delicious breakfast treat that is perfectly portioned, too!
- 6 eggs
- 6 pieces of whole grain or gluten-free bread (I Love Canyon Bakehouse) cubed (or bread of your choice) *If your bread is on the smaller side, increase to 8 slices
- 1 cup of unsweetened vanilla almond milk
- 1 Tbsp cinnamon
- 1 1/4 tsp vanilla extract, divided use
- 3 1/2 Tbsp maple syrup, divided use
- 3 Tbsp full fat coconut milk refrigerated overnight (canned or I love So Delicious Culinary Coconut Milk)
- Cooking spray or coconut oil
- Preheat your oven to 350, or skip this step if you are assembling this the night before.
- Beat eggs and add almond milk, 1 tsp vanilla, cinnamon and 1 1/2 Tbsp of maple syrup. Mix well.
- Spray a cupcake tin well with cooking spray, or grease with coconut oil.
- Evenly distribute cubes of bread into tins, then pour egg mixture evenly into each of the “muffins” making sure all of the bread gets covered. Squish it around if necessary (don’t you love my fancy cooking terms?).
- Cook muffins on 350 for 25-30 mins.
- While muffins are cooking, open can of coconut milk upside down and scoop 3 Tbsp of the coconut cream (the solid coconut milk at the top of the can). Add 2 Tbsp of maple syrup and 1/4 tsp of vanilla extract and mix. Store in the fridge until ready to use.
- Once french toast cups are finished cooking, remove from oven and top with sweet coconut cream. Enjoy warm!
Makes 12 muffins
21 Day Fix: 1/2 YELLOW, 1/4 RED (per muffin)
WW: Green – 4 points, Blue – 3 points, Purple – 3 points (per muffin) [Calculated using Canyon Bakehouse GF bread]
- Serving Size: 1-2 french toast cups
Keywords: french toast casserole, french toast casserole cups, cinnamon roll french toast