Mornings can be chaotic, trying to fit in a workout, get ready for the day, and still find time for a solid breakfast. I used to grab whatever was quick, but it never really kept me full. I needed something that was easy to prep, packed with protein, and actually tasted good. That’s when I started making French toast muffins, and honestly, they’ve been a lifesaver.
French toast has always been a favorite of mine, but let’s be real—I don’t have time to stand over the stove flipping slices every morning. Turning it into muffins? That just made sense, perfectly portioned, easy to grab, and just as satisfying. I can whip up a batch in under 30 minutes, store them in the fridge, and have a ready-to-go breakfast or post-workout snack for the week.
The best part? These muffins fit right into my macros without sacrificing flavor. They’ve got just the right balance of protein, healthy carbs, and natural sweetness to keep cravings in check. Plus, with a few tweaks, they can work for any fitness goal—whether you’re cutting, bulking, or just looking for a healthier alternative to sugary pastries.
Table of Contents
Ingredients for French Toast Muffins
Making French toast muffins at home is easier than you think. With simple ingredients you probably already have, you can whip up a batch in no time. What makes this recipe great is how easily you can tweak it to fit your fitness goals—whether you need more protein, fewer carbs, or a dairy-free option.
Essential Ingredients
Here’s what you’ll need for the base:
- 6 slices of whole wheat bread (or any bread of choice, preferably a day old)
- 4 large eggs
- 1 cup milk (regular, almond, or oat milk work great)
- 1/4 cup Greek yogurt (adds creaminess and protein)
- 2 tablespoons honey or maple syrup (or a sugar-free alternative)
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon salt
Flavor Boosters
Want to make your French toast muffins even better? Try these add-ins:
- 1/2 cup fresh or frozen berries (blueberries, raspberries, or chopped strawberries)
- 1/4 cup dark chocolate chips (for a little indulgence)
- 1/4 cup chopped nuts (almonds, pecans, or walnuts for crunch)
- 1 scoop protein powder (vanilla or cinnamon flavors work best)
Mix and match these extras to keep things interesting while sticking to your nutrition plan.
If you enjoy protein-packed breakfasts, you’ll love these Gordita Crunch. While it’s not a muffin, it’s a satisfying high-protein meal that fits right into a fitness-focused diet
Step-by-Step Instructions for the Best French Toast Muffins
Getting that perfect balance of soft, custardy inside with a slightly crisp top is all about technique. Follow these steps, and you’ll have foolproof French toast muffins every time.
Preparing the Bread
Start by cutting your bread into small cubes, about 1-inch in size. If the bread is fresh, let it sit out for a few hours to dry out—it absorbs the egg mixture better that way. You can also toast it in the oven at 300°F for 5-7 minutes if you’re short on time.
Mixing the Batter
In a large bowl, whisk together the eggs, milk, Greek yogurt, honey, vanilla extract, cinnamon, nutmeg, and salt. If you’re adding protein powder, mix it in at this stage. Stir until everything is well combined and smooth.
Add the bread cubes to the mixture, gently stirring to coat each piece. Let it sit for about 5 minutes so the bread can soak up all the flavors. If you’re using berries, chocolate chips, or nuts, fold them in now.
Baking to Perfection
Preheat your oven to 350°F. Lightly grease a muffin tin or line it with silicone muffin cups. Divide the mixture evenly among 12 muffin cups, filling each one to the top.
Bake for 18-22 minutes, or until the tops are golden brown and the muffins feel firm but springy to the touch. Let them cool for a few minutes before removing them from the tin.
At this point, your kitchen will smell amazing, and resisting the urge to eat one straight out of the oven will be tough. But trust me, they taste even better when they’ve had a few minutes to cool and set!
Now that your French toast muffins are ready, let’s talk about their nutrition and how they fit into a healthy diet.
Nutritional Information for French Toast Muffins
One of the best things about French toast muffins is how easy they are to fit into a balanced diet. Whether you need a quick breakfast or a post-workout snack, these muffins deliver the right mix of protein, healthy carbs, and fats to keep you going.
Nutrition Breakdown
Here’s the approximate nutritional value per muffin (based on a batch of 12):
| Nutrient | Amount per Muffin |
|---|---|
| Calories | 120-150 |
| Protein | 7-9g |
| Carbohydrates | 15-18g |
| Fats | 4-6g |
| Fiber | 2-3g |
| Sugar | 4-6g |
These numbers will vary depending on your ingredients. Using whole wheat bread, Greek yogurt, and protein powder boosts the protein content, while swapping regular milk for almond milk can lower the carbs slightly.
Adjusting Macros for Your Goals
- For more protein: Add an extra egg white or a scoop of protein powder.
- For lower carbs: Use a low-carb bread or reduce the amount of honey.
- For higher calories (bulking): Increase portion sizes and add healthy fats like nut butter or nuts.
No matter your fitness goals, French toast muffins can be customized to fit your needs while keeping things delicious and satisfying.
For another nutrient-dense breakfast, try Ravioli Carbonara. It’s a protein-rich, creamy dish that works well as a balanced meal.
Meal Prep and Storage Tips
Making a big batch of French toast muffins is a great way to stay on track with healthy eating. They store well, reheat easily, and can be enjoyed on busy mornings or after a workout.
Storing in the Fridge
If you plan to eat them within a few days, keep your muffins in an airtight container in the fridge. They’ll stay fresh for up to 5 days. When you’re ready to eat, just pop one in the microwave for 20-30 seconds, and it’s good as new.
Freezing for Long-Term Storage
For longer storage, freezing is the way to go. Here’s how to do it right:
- Let the muffins cool completely.
- Place them in a single layer on a baking sheet and freeze for about 1 hour.
- Transfer them to a zip-top bag or airtight container, removing as much air as possible.
- Label with the date—they’ll stay fresh for up to 3 months.
When you’re ready to enjoy them, just microwave a frozen muffin for 30-45 seconds, or let it thaw overnight in the fridge.
With the right storage methods, you can have a batch of French toast muffins ready whenever you need a quick, protein-packed meal.
If you’re big on meal prep, you might like Lazy Enchiladas. It’s a quick, protein-packed meal that’s easy to make in advance.
Topping and Pairing Ideas for French Toast Muffins
One of the best things about French toast muffins is how versatile they are. You can enjoy them on their own, but adding the right toppings and pairings takes them to another level. Whether you prefer a protein boost, extra crunch, or a hint of sweetness, there are plenty of ways to customize your muffins while keeping them healthy.
Healthy Toppings
Toppings can completely change the flavor and texture of your French toast muffins. Here are some great options:
- Greek yogurt – Adds creaminess and extra protein.
- Nut butter (almond, peanut, or cashew) – A great source of healthy fats and energy.
- Fresh fruit – Sliced bananas, strawberries, or blueberries for natural sweetness.
- Chia seeds or flaxseeds – Boosts fiber and omega-3s.
- Coconut flakes – Lightly toasted for a crunchy, tropical twist.
- Cinnamon and honey – A simple yet delicious way to enhance flavor.
Perfect Pairings
Pairing French toast muffins with the right foods can make them a complete meal. Here are a few ideas:
- Protein shake or smoothie – A great post-workout combo for muscle recovery.
- Scrambled eggs or turkey sausage – Adds more protein to balance the meal.
- Black coffee or green tea – Keeps it light but satisfying for a morning boost.
- Cottage cheese or ricotta – A high-protein spread that pairs well with cinnamon flavors.
These toppings and pairings make it easy to switch up flavors so you never get bored.
A warm drink pairs perfectly with these muffins. Try a comforting mug of Simmer Pot. It’s a great way to fill your kitchen with cozy aromas while enjoying your breakfast.
Variations for Different Fitness Goals
No matter your fitness journey, French toast muffins can be adjusted to meet your nutritional needs. Whether you’re looking to build muscle, cut carbs, or add more healthy fats, small changes can make a big difference.
High-Protein Version
If you need more protein, here are some easy modifications:
- Add 1-2 scoops of protein powder (vanilla or cinnamon flavor works best).
- Use an extra egg white to increase protein without adding too much fat.
- Swap regular milk for high-protein milk like Fairlife or a fortified plant-based option.
Low-Carb & Keto Option
For a lower-carb version, try these adjustments:
- Use low-carb bread or a high-fiber alternative.
- Replace honey or maple syrup with stevia or monk fruit sweetener.
- Add more nuts or seeds to increase healthy fats while keeping carbs low.
Bulking-Friendly Variation
If you’re trying to gain muscle or need extra calories, here’s how to modify the recipe:
- Use whole milk instead of almond milk for extra healthy fats.
- Drizzle nut butter or add extra nuts for more energy-dense ingredients.
- Top with full-fat Greek yogurt to increase both protein and calories.
With these simple tweaks, French toast muffins can work for any meal plan, whether you’re cutting, bulking, or maintaining.
If you love experimenting with new fitness-friendly recipes, give Papas Chips Pobres a try. It’s a unique, high-energy meal with simple ingredients.
FAQs About French Toast Muffins
When it comes to making French toast muffins, a few common questions pop up. Here are some answers to help you get the best results every time.
What’s the best bread to use for French toast muffins?
The best bread is slightly stale because it soaks up the egg mixture without getting too soggy. Whole wheat bread adds fiber and protein, while sourdough gives a nice texture. If you want a gluten-free option, go for a sturdy, grain-free bread that holds up well.
Can I make these dairy-free?
Yes! Swap regular milk for almond, oat, or coconut milk. Instead of Greek yogurt, use a dairy-free alternative like coconut yogurt. These changes keep the texture creamy while making the muffins completely dairy-free.
Why are my muffins too soggy or too dry?
If your French toast muffins are soggy, the bread might not have absorbed the egg mixture properly. Let the mixture sit for a few minutes before baking. If they turn out too dry, try reducing the baking time by a few minutes or adding a splash more milk next time.
Can I meal prep these for the whole week?
Absolutely! Store them in an airtight container in the fridge for up to five days. For longer storage, freeze them and reheat as needed. They’re great for meal prep and make busy mornings so much easier.
Final Thoughts on French Toast Muffins
French toast muffins are one of the easiest ways to enjoy a classic breakfast in a convenient, meal-prep-friendly way. They’re packed with protein, easy to customize, and perfect for any fitness goal. Whether you need a quick grab-and-go breakfast, a post-workout snack, or a sweet but healthy treat, these muffins have you covered.
Now that you’ve got the recipe, it’s time to give it a try! Make a batch, experiment with flavors, and enjoy a healthy, delicious snack that fits right into your lifestyle.
French Toast Muffins
Ingredients
Base Ingredients
- 6 slices whole wheat bread cubed
- 4 large eggs
- 1 cup milk almond, oat, or dairy
- ¼ cup Greek yogurt
- 2 tablespoons honey or maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon salt
Optional Add-Ins
- ½ cup blueberries fresh or frozen
- ¼ cup dark chocolate chips
- ¼ cup chopped nuts almonds, pecans, walnuts
- 1 scoop vanilla protein powder
Instructions
- Cut the whole wheat bread into small cubes. Let them sit out for a few hours to dry, or lightly toast them in the oven at 300°F for 5-7 minutes.
- In a large bowl, whisk together eggs, milk, Greek yogurt, honey, vanilla extract, cinnamon, nutmeg, and salt until well combined.
- Add the cubed bread to the mixture and stir gently to coat each piece. Let it soak for about 5 minutes so the bread absorbs the liquid.
- Preheat the oven to 350°F. Grease a muffin tin or line it with silicone muffin cups. Divide the soaked bread mixture evenly among 12 muffin cups.
- Bake for 18-22 minutes, or until the tops are golden brown and the muffins feel firm but springy to the touch.
- Let the muffins cool for a few minutes before removing them from the tin. Serve warm with your favorite toppings, or store for later.