Easy Oven Baked French Toast (22g Protein per Serving!)

My daughter can smell French toast from her bedroom, and the moment her little eyes open, she’s already bounding toward the kitchen. But sometimes on busy weekday mornings or when cooking for a crowd during the holidays, standing at the stove flipping slice after slice isn’t realistic. 

It’s also nice to have an all-in-one breakfast that’s already balanced with protein, without needing to prepare extra sides.

This Protein-Packed Oven Baked French Toast is prepped the night before, allowing for a little extra sleep (as much as kids allow) and still delivering a warm, cozy, nourishing breakfast.

It’s loaded with protein from eggs, plant-based Greek yogurt, and a scoop of vanilla protein powder, making it a satisfying option that provides long-lasting energy. The cinnamon-spiced custard soaks into hearty whole grain bread, and once baked, the edges turn golden and crisp while the inside stays soft and custardy.

With just one bowl and minimal cleanup, it works equally well for a weekday breakfast, a weekend brunch, or even a “breakfast-for-dinner” night!

Ingredients (Servings: 6)

• 1 small loaf whole grain crusty bread (or ~12 slices whole grain sandwich bread)
  
• 6 eggs
  
• 1/4 cup plant-based Greek yogurt (optional)
  
• 1 1/4 cups plant-based high-protein milk (I used flax milk)
  
• 1 scoop vanilla protein powder
  
• 2 tsp cinnamon
  
• 1/2 tsp nutmeg (or cardamom or allspice)
  
• 2 Tbsp maple syrup (plus extra for serving)
  
• 1/4 cup crushed walnuts (optional)

Method

1. Chop bread into 1 1/2-inch cubes and add to a greased 8×8 baking dish.
   
2. Blend remaining ingredients (except walnuts) until smooth.
   
3. Pour the custard over the bread chunks and mix gently to coat. Sprinkle with walnuts if using.
   
4. Cover and let soak at least 1 hour or up to overnight.
   
5. When ready to bake, preheat oven to 375°F. Bake 40–50 minutes until top is browned and center is set.
   
6. Cool slightly and serve with maple syrup and extra plant-based yogurt for more protein.

High-Protein Tofu Curry Noodle Soup (Meal Prep Friendly)

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Servings: 3 servings

Course: Main Course, Soup

Cuisine: Asian-Inspired, Indian

Calories: 510

Ingredients Method Notes

Ingredients

  

• 1 block extra-firm tofu cubed
• 2 tsp sesame oil
• 1/2 yellow onion sliced
• 2 cloves garlic minced
• 1-inch piece fresh ginger minced
• 2 tsp low-sodium soy sauce plus extra for serving
• 2 –3 cups chopped veggies e.g., red bell pepper, broccoli
• 1 Tbsp curry powder
• 2 tsp soy sauce plus more to taste
• 1 quart vegetable stock
• 1 13.5 oz can light coconut milk
• ½ tsp black pepper
• ¼ cup cilantro chopped
• 1 tsp rice vinegar or lime juice

Method

 

1. Heat sesame oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 2–3 minutes until softened.
2. Stir in curry powder and 2 tsp soy sauce; cook 1 minute to toast the spices.
3. Add vegetable stock, coconut milk, and black pepper. Bring to a gentle boil, then reduce heat and simmer for 15 minutes. Add vegetables during the last 5 minutes of cooking.
4. Meanwhile, cook noodles separately according to package directions; drain.
5. Off heat, stir in rice vinegar (or lime juice) and adjust seasoning with more soy sauce to taste.
6. Assemble bowls: divide noodles and raw tofu cubes between 3 bowls or containers. Ladle hot broth and vegetables over top. Garnish with cilantro.

Notes

Meal Prep Tip: Keep noodles separate until serving if storing for later—this prevents them from absorbing too much broth. Alternatively, let the noodles soak in the curry for a more saucy, comforting texture. Both ways are delicious!

Nutrition info (per serving, 6 servings):

~328 calories, 12 g fat (2.5 g saturated), 37 g carbs (4.7 g fiber, 8.9 g sugar), 22 g protein

FAQs

Can I make this dairy-free?
Yes! This recipe already uses plant-based milk and yogurt, so it’s naturally dairy-free if your protein powder is dairy-free too.

Can I make it gluten-free?
Absolutely — just swap the bread for your favorite gluten-free loaf.

Can I use regular cow’s milk or yogurt?
Yep, just note the nutrition facts will change slightly.

Can I freeze leftovers?
Yes. Slice into portions, wrap well, and freeze for up to 2 months. Reheat in the oven or air fryer for best texture.

What if I don’t have protein powder?
You can skip it, but your protein count will be lower. You can add an extra egg or two to help make up for it.

More Make-Ahead Breakfasts You’ll Love

If you enjoyed this recipe, here are a few more easy, prep-ahead breakfasts to try:

• 5-Ingredient Banana Bread Mini Muffins
  
• Slow Cooker Apple Pie Overnight Oats (Vegan + Gluten-Free)

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