Healthy Mini French Toast Casserole Cups: 21 Day Fix & Weight Watchers Friendly
French toast has long been a beloved breakfast classic, synonymous with cozy mornings and indulgent flavors. However, it’s often laden with sugar and refined carbs, making it less than ideal for those aiming for a healthier lifestyle. But what if you could enjoy all the comforting goodness of French toast in a way that aligns with your health goals? Meet these delightful Mini French Toast Casserole Cups! They are not only 21 Day Fix approved and incredibly kid-friendly but also a fantastic Weight Watchers option, packing a mere 1 WW Freestyle point per cup. This post contains affiliate links for products I’m obsessed with.
This innovative recipe for Mini French Toast Casserole Cups was originally published on April 4, 2015, and has since been updated with fresh pictures, a helpful video, and a comprehensive FAQ section to enhance your cooking experience and ensure these cups become a staple in your healthy eating routine. We’ve refined every detail to make sure this recipe is as delicious as it is nutritious.
The Journey to a Perfect, Healthy French Toast
Crafting the ideal healthy French toast recipe took some dedicated effort—and a few extra “yellow” containers consumed by 10 AM during the testing phase! My goal was to create a recipe that was not just good, but truly perfect, before sharing it with you. The inspiration for these mini cups came from a fellow coach who was looking for a “fixed” up casserole to enjoy with guests, especially around holidays like Easter. While egg casseroles are a straightforward healthy option, the idea of a 21 Day Fix French Toast Casserole kept swirling in my mind. And it turned out to be an absolutely brilliant idea!
The traditional French toast casserole is transformed into a clean, wholesome dish primarily by making smart ingredient swaps. Instead of typical white bread, we opt for Ezekiel bread or your preferred gluten-free whole grain bread. Ezekiel bread is a fantastic choice because it’s packed with protein and whole grains, offering a superior nutritional profile. Its texture also holds up beautifully when soaked, making it perfect for French toast. We also ditch the usual brown sugar topping, relying instead on natural sweetness from liquid stevia, fresh fruit, and a touch of pure maple syrup, all balanced with warm cinnamon.
The Ultimate Convenience: Make-Ahead & Freezer Friendly
One of the best features of these mini French toast cups is their incredible convenience. You can assemble them the night before, cover the muffin tin tightly, and refrigerate it. In the morning, simply take it out of the fridge while your oven preheats, and pop them in to bake. This make-ahead capability makes them perfect for entertaining guests, holiday breakfasts, or simply enjoying a stress-free start to your day.
But these aren’t just for special occasions! They are also fantastic for everyday meal prep. Make a big batch at the beginning of the week for easy grab-and-go breakfasts. The kids adore them, and knowing you have a healthy, delicious option ready to go makes busy mornings so much smoother. Plus, they freeze incredibly well! Simply thaw them overnight in the fridge and warm them up in the microwave for a few seconds when you’re ready to eat.
Frequently Asked Questions About Mini French Toast Casserole Cups
We’ve gathered some common questions to help you get the most out of this recipe:
What are the 21 Day Fix container counts for these French Toast Casserole cups?
Each individual cup provides a balanced nutritional profile, counting as ½ YELLOW, ¼ RED, and ¼ PURPLE. This makes them a perfect, portion-controlled addition to your 21 Day Fix meal plan.
How many WW Freestyle points are these cups?
You’ll be delighted to know that each cup is only 1 WW Freestyle point! This makes them an excellent, low-point option for Weight Watchers members looking for a satisfying and healthy breakfast or snack. Remember, a full serving (2 cups) would be 2 WW Freestyle points.
What kinds of toppings can I use?
The beauty of these cups lies in their versatility with toppings! While my personal favorite combination includes a mix of fresh berries (like strawberries, blueberries, or raspberries) and crunchy almonds, feel free to get creative with what you have on hand. Other fantastic fruit options include sliced bananas, peaches, or even a sprinkle of grated apple. For nuts, swap out almonds for walnuts or pecans for a different flavor and texture. Just remember to account for your “blue” container if you use a significant amount of nuts!
You listed almonds in the recipe, but I don’t see them in the container counts. Why not?
That’s a great observation! The almonds in the recipe are completely optional and are primarily used for a light texture and crunch. I’ve only included a very small handful distributed over the entire batch, so they don’t significantly impact the container counts. However, if you decide to add more substantial amounts or a generous topping, you should absolutely count a portion of your “blue” container to stay on track with your 21 Day Fix plan.
What kinds of bread can I use?
For the best results and nutritional benefits, I highly recommend Ezekiel bread, which you can usually find in the freezer section of most grocery stores. Its dense texture and whole-grain profile make it ideal for soaking up the egg mixture without becoming soggy. If you follow a gluten-free diet, a quality gluten-free bread like Canyon Bakehouse works wonderfully. The key is to choose a bread that offers good protein content and is made with whole grains for added fiber and nutrients.
If I don’t have/like stevia what can I sub?
If stevia isn’t your preference or isn’t available, pure maple syrup or honey are excellent natural alternatives. I recommend adding 2 tablespoons of either to the egg mixture, directly replacing the stevia. Keep in mind that this adjustment will affect your sweetener count. You would then count an additional 1/2 sweetener teaspoon per French toast cup (for a total of 1 sweetener tsp per cup, assuming you are drizzling more on top as well). For those who do enjoy stevia, I personally love SweetLeaf Stevia for its lack of an aftertaste.
How should I store these Mini French Toast Casserole Cups? Are they freezable?
These mini casserole cups are best stored in an airtight container in your refrigerator and enjoyed within 3-5 days. They are also incredibly freezer-friendly, making them perfect for longer-term meal prep! To freeze, allow them to cool completely, then store them in a freezer-safe bag or container. When you’re ready to eat, simply thaw them overnight in the fridge and warm them up in the microwave for a quick and delicious breakfast.
What is a sweetener teaspoon that you have in the recipe card?
For those following the 21 Day Fix/Ultimate Portion Fix, Autumn Calabrese provides clear guidelines for using your teaspoons for oils, nut butters, mayo, and butter. However, in the “tea and coffee bar” section of the program materials, she notes that you can have 1-2 teaspoons of sweeteners like maple syrup or honey in 1-2 cups of coffee per day. While she doesn’t typically count these sweeteners directly in her recipes, I’ve started to include a “sweetener tsp” note in my newer recipes. This is to provide clarification and help you track your intake, especially if you use additional sweeteners beyond your coffee. It represents a small, optional amount of sweetener that can be incorporated if you have “leftover” sweetener teaspoons within your daily allowance.
More Healthy Breakfast Ideas You’ll Love!
If you’re a fan of these Mini French Toast Casserole Cups, you’re sure to enjoy these other healthy and delicious breakfast recipes:
- Healthy Air Fryer French Toast Sticks [21 Day Fix | Weight Watchers | Gluten-free | Dairy-free]
- “Cinnamon Bun” 21 Day Fix French Toast Cups (Dairy-free/Gluten-free)
- 21 Day Fix Baked Oatmeal Cups
- Healthy Banana Oatmeal Blender Muffins [Gluten-free | Dairy-free ] | 21 Day Fix Blender Muffins [Weight Watchers]
Mini French Toast Casserole Cups
Pin Recipe
Ingredients
- 6 eggs
- 6 slices gluten free or whole grain bread cubed
- 1 cup unsweetened vanilla almond milk
- 1 tablespoon vanilla
- 1/2 teaspoon cinnamon
- 10 drops liquid stevia or sub additional 2 Tbsp maple syrup or honey
- 2 Tablespoons pure maple syrup for drizzling on top
- 3 cup fresh fruit anything goes, but berries are a personal favorite!
- Sliced almonds optional
- Cooking spray or coconut oil
Instructions
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Preheat your oven to 350°F (175°C), or skip this step if you are assembling this the night before for later baking.
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In a large bowl, whisk the eggs thoroughly. Then, add the almond milk, vanilla extract, cinnamon, and liquid stevia (or your chosen sweetener alternative). Mix everything together until well combined.
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Generously spray a standard 12-cup muffin tin with cooking spray, or grease each cup thoroughly with coconut oil to prevent sticking.
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Evenly distribute the cubed bread into each muffin cup. Layer your fresh fruit in between the bread cubes.
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Carefully pour the egg mixture evenly over the bread and fruit in each muffin cup, ensuring all the bread is well saturated. Gently press the bread down with a spoon if necessary to fully absorb the liquid.
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Before baking, if desired, sprinkle a small amount of crushed sliced almonds and an extra dash of cinnamon over the top of each mini French toast cup. Then, drizzle approximately 1/2 teaspoon of pure maple syrup evenly over each cup. You could also add a tiny pat of coconut oil for extra flavor.
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If preparing ahead, cover the muffin tin tightly with plastic wrap and refrigerate overnight. When ready to bake, remove from the fridge as your oven preheats.
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Bake the muffins in the preheated oven at 350°F (175°C) for 25-30 minutes, or until golden brown and set. Serve warm and enjoy! Remember to count any additional maple syrup added after baking.
Video
Notes
21 Day Fix: 1 YELLOW, 1/2 RED, 1/2 PURPLE, 2 sweetener tsp (per 2 muffins)
WW Freestyle: 2 points (per serving of 2 muffins) [Calculated using gluten-free bread, liquid stevia, and optional almonds]
Nutrition
These Healthy Mini French Toast Casserole Cups truly offer the best of both worlds: the comforting taste of a classic breakfast and the nutritional benefits of a clean-eating recipe. Whether you’re following the 21 Day Fix, tracking with Weight Watchers, or simply looking for a wholesome and convenient meal prep idea, these cups are a fantastic solution. Enjoy the ease of preparation, the delicious flavors, and the peace of mind that comes with making a healthy choice for yourself and your family.