High Protein French Toast Casserole with Sausage You’ll Crave Every Morning

If you love a warm, cozy breakfast but want something more filling and protein-packed, this high protein French toast casserole with sausage is made for you. It has everything you’d expect from classic French toast—soft, custardy bread with a golden top—but with a hearty boost from savory sausage and extra protein-rich ingredients.

Perfect for meal prep, weekend brunch, or a post-workout refuel, this breakfast casserole comes together easily and keeps you full for hours. It’s sweet, salty, and completely satisfying.

Why Make a French Toast Casserole Instead of Individual Slices?

Casseroles are a time-saver. Instead of dipping and flipping slice after slice on a pan, you combine everything in one dish and let the oven do the work. It’s less hands-on and makes cleanup easier.

With this version, you also get more control over your ingredients. By using protein-rich add-ins like eggs, milk, Greek yogurt, and chicken or turkey sausage, you turn a traditional breakfast into a macro-friendly meal that tastes like comfort food.

Ingredients You’ll Need

This recipe uses basic, wholesome ingredients that deliver on both flavor and nutrition.

For the casserole:

• 8 slices of whole grain or sprouted grain bread, cut into cubes
• 1 pound lean breakfast sausage (chicken or turkey)
• 6 large eggs
• 1 cup milk (dairy or unsweetened almond milk)
• 1/2 cup plain Greek yogurt
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt

Optional toppings:

• Fresh berries
• Extra maple syrup or honey
• Chopped nuts
• Dollop of Greek yogurt or nut butter

Whole grain bread adds fiber, while Greek yogurt and eggs bring the protein. Using lean sausage cuts down on fat without losing flavor.

How to Make High Protein French Toast Casserole

Step 1: Cook the Sausage
In a skillet over medium heat, cook the sausage until browned and fully cooked, about 6 to 8 minutes. Break it into crumbles as it cooks. Once done, set aside to cool slightly.

Step 2: Prepare the Bread
Cut your bread into cubes, around 1-inch in size. Use day-old bread if you can—it holds up better when soaked in the egg mixture.

Step 3: Make the Custard Base
In a large bowl, whisk together the eggs, milk, Greek yogurt, maple syrup, vanilla, cinnamon, and salt. The Greek yogurt adds extra protein and gives the custard a creamy texture.

Step 4: Assemble the Casserole
Grease a 9×13-inch baking dish. Add the cubed bread and cooked sausage to the dish, tossing gently to mix. Pour the custard mixture evenly over everything, pressing down slightly to ensure the bread soaks it up.

Step 5: Let It Rest
Cover and refrigerate for at least 30 minutes or overnight. This step helps the bread fully absorb the liquid. If you’re short on time, even a short rest will work.

Step 6: Bake
Preheat your oven to 350°F. Uncover the dish and bake for 40 to 45 minutes, or until the top is golden and the center is set. Let it cool for 5 to 10 minutes before serving.

Protein Breakdown

Here’s a rough estimate of the protein content per serving (based on 6 servings):

• Eggs: 36g (6g per egg)
• Greek yogurt: 10–12g
• Sausage: 60–70g depending on the brand
• Whole grain bread: 24–30g

This gives each serving around 22–28 grams of protein, depending on the exact ingredients used. It’s a great alternative to typical sugar-heavy breakfast casseroles with little staying power.

What Makes This Casserole Great

• High in protein: Keeps you full and supports muscle recovery
• Balanced: Sweet and savory flavors blend perfectly
• Family-friendly: Great for kids and adults alike
• Meal prep ready: Make it once and eat for days
• Customizable: Add fruit, nuts, or even a sprinkle of cheese for more variety

Meal Prep and Storage Tips

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven. You can also freeze individual portions—wrap them tightly and store in freezer-safe bags for up to 2 months.

To reheat from frozen, defrost in the fridge overnight or heat in the oven at 325°F for 15–20 minutes until warm throughout.

Ways to Customize

• Use diced apples or blueberries in the bread layer for extra flavor
• Add a pinch of nutmeg or ground ginger for a warm spice note
• Top with almond slivers or pecans for crunch
• Use cottage cheese in place of Greek yogurt for a slightly different texture
• Try whole wheat English muffins or bagels instead of sliced bread

A Breakfast That Works as Hard as You Do

This high protein French toast casserole with sausage is made for people who want a better breakfast without sacrificing comfort or flavor. It’s ideal for athletes, busy professionals, parents, or anyone who wants something they can prep ahead and enjoy all week long.

You get the best of both worlds—sweet, cozy French toast flavor and serious protein power. No protein powders, no complicated steps. Just real food that hits the spot and fuels your morning the right way.