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:
Customizable French Toast Cups
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Cinnamon Roll French Toast Casserole Cups
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 12 french toast cups 1x
- Category: Breakfast
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Description
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!
Ingredients
- 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
Instructions
- 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!
Notes
Makes 12 French toast cups
21 Day Fix: 1 YELLOW, 1/2 RED, 2 sweetener TSP (per 2 French toast cups)
WW link for personal points: Cinnamon Roll French Toast Cups (per 2 French toast cups)
Nutrition
- Serving Size: 2 french toast cups
Keywords: french toast casserole, french toast casserole cups, cinnamon roll french toast
Tammy Pieniazek says
If I don’t like coconut do you have any suggestions for how I can make the cream?
Nancylynn says
Hi! I’m not sure what other kind of cream is fix approved…but I would still try this as it doesn’t taste like coconut!
Ashley says
Does the coconut milk cream add any “blue” to the recipe?
Nancylynn says
Not enough in my opinion to count! 🙂
Ashley says
That’s what I like to hear ? Lol! I am planning on making these, and just wanted to make sure my counts were right. Thanks for responding!
Any idea how long these will last in the fridge after cooked? Or if they freeze? I’m pretty sure my kids will eat them with me, but on the off chance they don’t I would hate for them to go to waste…..
Nancylynn says
Hi! They will last a couple of days, but they definitely will freeze perfectly! I hope you guys love them as much as we do! <3 <3 <3
Jennifer says
These are deliciously addictive! My kids asked for more! Thank you!
Nancylynn says
YAY!!!!!!
Katie says
Holy cow!!! I made these today and they did not disappoint!! I am an avid French toast lover. It’s almost always my breakfast of choice when we go out to eat. I also happen to love cinnamon buns. These are AMAZING. I used sprouted whole grain bread. I tried one with no coconut cream and it was delicious. I tried a second with the coconut cream on it and I am blown away. Talk about a party in my mouth! New favorite French toast recipe for sure!! AND it’s Fix Approved!! Love love love!!!
Nancylynn says
Yay, Katie!!!!!!!!!! This made my day!!!!!!!! <3 <3 <3
Abigail says
Hey! I’m making these soon, and I would like to know how many french toast cups this recipes yields. Is it just one muffin pan…so 12? Let me know, thank you!
Nancylynn says
Yes! This makes 12 🙂
Cody Guillory says
How much vanilla extract do you add? Not seeing a measurement amount or I’m missing it =). Thanks!
Cody Guillory says
Sorry I mean to the first mixture not the cream
Nancylynn says
I need to fix this! It’s 1 tsp!
Cody Guillory says
Thanks! I did 1/4 tsp lol but my wife loved them anyway!
Nancylynn says
Yay!!!
Jasmine says
Hi, I’m looking to make these for my meal prep this week and need to go shopping for my ingredients, I was wondering if I could use the Udi’s Gluten Free Cinnamon Raisin Bread would it still fit into the 21 day fix? Thanks in advance because either way I’m making them. Lol 🙂
Nancylynn says
I woud need to see the added sugar count…but I would think it wouldn’t fit the fix if I had to guess! So sorry!
Jasmine says
That’s ok. I still tried it with the Udi’s wheat bread and I must have messed something up because the tops came out really good but the inside tasted like mushy eggs. Any suggestions on what I could have did wrong! 🙁
Nancylynn says
Is it their brand new wheat bread – the one that is really soft? I actually used that, too, recently and I think it was too soft…the bread should have almost a stale consistency. I used to use Ezekiel bread before we went gluten free!
Tracie says
I’m going to be doing some meal prep for a road trip. Do these need to be refrigerated?
Nancylynn says
I usually do keep them in the fridge, but they would probably be ok for a couple of days in an airtight container.
Katie Sparacio says
Any idea how adding pumpkin would work with these?
Nancylynn says
I think it would be delicious!
Ashley says
You don’t need a blue or tsp in the count for this?
Nancylynn says
Hi! It would end up being like 1/8 blue, so no, I don’t count it!
Risa says
I tried to make these, but they didn’t cool all the way through. The bottom was still quite wet even after I placed it back in the oven at 375 for an additional 8 minutes. However, they still tasted yummy. Just not sure what I did wrong.
Romy says
Theses are so good. I didn’t have coconut milk so I boiled down some blueberries with a touch of maple syrup as a topping. Everyone loved them. My husband had it for dessert.
★★★★★
Nancylynn says
Great idea!
Nicole says
These were a great compromise between my husbands weekend cinnamon bun request and keeping me on track! Thank you! And so easy- my 2 year old helped!
★★★★★
Ali says
Hi! May I know the container count for the entire recipe? Also, I’m planning to use the bread I have which is Sara Lee 45 calorie bread. How many slices should I use? Thank you!
Lisa Crowder says
This is the next in line of many of your recipes I have tried & yet again, this one did not disappoint!!!
My 7 yo told me they were as good as chocolate doughnuts & she proceeded to eat 4 of them! Major bonus since they have no sugar.
Ps. Mine did come out a little soggy on the bottom because my bread was too soft, but I put them in the air fryer on 390 for 4 minutes & they were perfect.
★★★★★
Nancylynn says
What a great tip!!! Thank you so much for the awesome rating and review, Lisa!!!
Jessica Johnson says
Hi, I love these! Perfect breakfast treat that doesn’t overdo and so easy to make!
Could you please post the nutrition for these? Calories ect?
Thank you!
★★★★★
Nancylynn says
We are looking to add this information to recipes soon – so stay tuned!
Christopher says
Full disclaimer: we did not do DF/GF ingredients, though I’m sure it would be just as delicious! I love how easy this is to make – did this for Thanksgiving breakfast and the family enjoyed it.
Don’t overfill the muffin pans with bread cubes, as you’ll need to make more batter to compensate.
★★★★★
Nancylynn says
Great information, thank you!! And thank you for taking the time to rate and review the recipe!