This low-fat French toast casserole brings all the cozy, cinnamon-sweet joy of classic French toast in a lighter, oven-baked version that’s perfect for brunch or meal prep. Each serving contains just 4 grams of fat, making it a heart-smart, low-calorie, and family-friendly breakfast treat. With a custard base made from egg whites and nonfat milk, plus a touch of maple and vanilla, it’s fluffy, golden, and totally crave-worthy.
About This Recipe
You’ll get the best of both worlds with this casserole: a soft, custardy center like classic French toast and a lightly crisped top for texture. It’s warm and sweet with hints of vanilla and cinnamon in every bite—comforting without being heavy. Serve it warm with fresh fruit or a drizzle of maple syrup for a breakfast that feels indulgent but won’t weigh you down.
The beauty of this dish? You can assemble it the night before, refrigerate it, and bake it in the morning. It’s ideal for holiday mornings, weekend brunch, or even weekday meal prep.
Why This Recipe Belongs in Your Diet
This recipe swaps whole eggs and cream for egg whites and nonfat milk, slashing fat without losing the classic texture. Using whole grain bread adds fiber, making it a more filling, balanced option to keep you energized longer.
What You’ll Need (Ingredients)
We’re using wholesome ingredients and a few strategic swaps to keep things light and delicious.
- Whole Grain Bread (6 cups, cubed): Adds fiber and helps the casserole hold together.
- Egg Whites (1½ cups, about 10 egg whites): Creates the custard without the fat of whole eggs.
- Nonfat Milk (1½ cups): Keeps it creamy without the added calories.
- Maple Syrup (2 tablespoons): Naturally sweetens the dish without needing added sugar.
- Vanilla Extract (2 teaspoons): Adds warmth and richness.
- Ground Cinnamon (1½ teaspoons): Classic French toast flavor booster.
- Salt (¼ teaspoon): Enhances all the flavors.
- Olive Oil Spray: Keeps the casserole from sticking with minimal added fat.
How to Make Low Fat French Toast Casserole
- Preheat oven to 350°F and lightly spray a 9×13-inch baking dish with olive oil spray.
- Spread the bread cubes evenly in the prepared dish.
- In a mixing bowl, whisk together egg whites, nonfat milk, maple syrup, vanilla, cinnamon, and salt until well blended.
- Pour the egg mixture over the bread, pressing down lightly so all pieces soak it up.
- Let sit for 10–15 minutes, or refrigerate overnight for deeper flavor.
- Bake uncovered for 35–40 minutes, until golden and set in the middle.
- Let cool slightly, then slice and serve warm.
Recipe Tips and Variations
- Add blueberries or diced apples before baking for fruity flair.
- Sprinkle a little powdered sugar or cinnamon on top just before serving.
- For crunch, top with a few chopped pecans or walnuts (just note this will increase fat slightly).
- Make it dairy-free with almond or oat milk instead of regular milk.
How to Store Leftovers
Store in the refrigerator for up to 4 days. You can also freeze portions for up to 2 months. Reheat in the microwave or oven until warm.
Nutrition Facts
- Serving Size: 1 square (about 1/8 of casserole)
- Calories: 180 kcal
- Fat: 4 g
- Carbohydrates: 26 g
- Protein: 10 g
- Sodium: 260 mg
Try More Recipes:
- Low-Fat Banana Waffles Recipe
- Low-Fat Dairy-Free Ice Cream Recipe
- Low Fat Sugar-Free Ice Cream Recipe
Low-Fat French Toast Casserole Recipe
Description
All the warm, cinnamon-sweet flavor of classic French toast with just 4 grams of fat—perfect for a healthy breakfast or brunch.
Ingredients
Instructions
- Preheat oven to 350°F and spray 9×13-inch dish.
- Spread bread cubes in dish.
- Mix egg whites, milk, maple, vanilla, cinnamon, and salt.
- Pour over bread, press gently.
- Let sit 10–15 minutes or overnight.
- Bake 35–40 minutes until golden and set.
- Cool slightly and serve warm.