Healthy & Delicious: 21 Day Fix Cinnamon Roll French Toast Casserole Cups
Imagine waking up to the comforting aroma of freshly baked cinnamon rolls, but without the guilt, the extra fat, or the sugar crash. Our Healthy Cinnamon Roll French Toast Casserole Cups make this dream a reality! This ingenious recipe captures all the irresistible flavors of a classic cinnamon bun and transforms them into a light, delicious, and perfectly portioned breakfast treat. Whether you’re following the 21 Day Fix or simply seeking a wholesome yet indulgent start to your day, these individual casserole cups are designed to satisfy your sweet cravings while keeping your health goals on track.
This post was originally published on Apr 10, 2017, and has been updated with new, beautiful photography, enhanced recipe details, and a helpful video to guide you through the process!
For years, my husband and I shared a cherished holiday tradition: baking cinnamon rolls. Nothing quite signals a special morning like the intoxicating scent of warm cinnamon and sweet dough wafting through the house. Some years, we’d go all out, meticulously following my Grandma’s cherished recipe from scratch. Other times, for convenience, we’d opt for the store-bought variety, still delicious, but often leaving us feeling sluggish afterwards.
While my love for traditional cinnamon rolls in any form runs deep, I yearned for a way to enjoy those same comforting flavors without the inevitable post-indulgence stomach ache or guilt. This desire led me on a mission to create a breakfast treat that was equally satisfying but significantly healthier. The result? These incredible low-calorie, gluten-free, and dairy-free Cinnamon Roll French Toast Casserole Cups! To my delight, my entire family fell in love with them, making them a regular and eagerly anticipated part of our breakfast rotation.
Of course, there are many healthy, from-scratch cinnamon bun recipes available. However, a common drawback is the time commitment they often require. With busy mornings being the norm for most of us, I wanted to develop a recipe that was quick, easy, and fuss-free. My goal was a delicious breakfast that wouldn’t demand hours of preparation, allowing more time for enjoying the morning, rather than slaving in the kitchen.
Despite how incredibly quick, easy, and healthy these Cinnamon Roll French Toast Casserole Cups are, they genuinely hit the spot, fully satisfying those deep cravings for that comforting cinnamon bun goodness! They offer all the warmth and spice you love, without any of the dietary compromises. For an even more spectacular holiday breakfast spread, consider pairing these delightful cups with my Healthier Cheesy Hash Brown Casserole. It’s a combination that’s sure to impress!
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Ingredients Needed for Healthy French Toast
Crafting these delectable and healthy French toast cups requires a selection of fresh, high-quality ingredients. Each component plays a crucial role in achieving that perfect balance of flavor, texture, and nutritional value. Here’s a closer look at what you’ll need and why:
- Eggs – Eggs are the foundation of any great French toast, providing essential protein and helping bind the other ingredients together. Whenever possible, I highly recommend opting for free-range organic eggs. They typically come from hens that have more space and a more natural diet, often resulting in richer yolks and better flavor.
- Canyon Gluten-Free Bread – In my original recipe, I used Ezekiel bread, which made a wonderfully hearty French toast. However, for those of us navigating gluten sensitivities, Canyon Gluten-Free Bread has become my top choice. Its sturdy texture holds up beautifully, preventing the cups from becoming soggy. If gluten isn’t an issue for you, feel free to use your favorite whole-grain bread or even a good quality sourdough for a different twist. Just ensure it’s a bread that can absorb the egg mixture without disintegrating.
- Unsweetened Vanilla Almond Milk – This is a key player in reducing calories and maintaining a light profile. By choosing unsweetened almond milk over traditional dairy milk, you significantly cut down on added sugars and fat without sacrificing moisture. The hint of vanilla complements the cinnamon beautifully, enhancing the overall flavor without adding unnecessary sweetness.
- Cinnamon – Undeniably the star of this dish! Cinnamon infuses every bite with its warm, aromatic, and comforting spice. Beyond its delightful taste, cinnamon is celebrated for its impressive health benefits. It’s well-known for its potential to help regulate blood sugar levels, making it an excellent addition to a health-conscious breakfast.
- Vanilla Extract – Just a dash of pure vanilla extract works wonders to elevate the natural sweetness and depth of flavor in the entire casserole. It’s a small addition that makes a big impact, bringing out the best in the other ingredients.
- Maple Syrup – There’s a certain warmth and coziness that pure maple syrup brings to breakfast, which I absolutely adore. It’s a natural sweetener that contributes a rich, complex flavor. If you prefer, agave syrup or honey can be used as alternatives, depending on your dietary preferences and what you have on hand.
- Full-Fat Coconut Milk – This ingredient is specifically for creating that luscious, creamy icing that mimics traditional cinnamon roll frosting. Using full-fat coconut milk (chilled overnight, as described in the recipe) is crucial to achieve the best texture and rich flavor for your dairy-free “frosting.” The solid cream from the top of the can is what you’re after.
- Cooking Spray or Coconut Oil – Essential for ensuring your French toast cups don’t stick to the muffin tins. Coconut oil not only provides a non-stick surface but also adds a subtle, pleasant aroma.
French Toast Casserole Recipe: Step-by-Step Perfection
This recipe is designed for efficiency and deliciousness, taking approximately 45 minutes from start to finish. Here’s how to whip up these delightful Cinnamon Roll French Toast Casserole Cups:
- Prepare Your Oven: Start by preheating your oven to 350°F (175°C). If you’re preparing these cups in advance for baking later, you can skip this step for now and preheat when you’re ready to cook.
- Whisk the Wet Ingredients: In a large mixing bowl, combine the eggs, unsweetened vanilla almond milk, vanilla extract, cinnamon, and a portion of the maple syrup. Whisk vigorously until all ingredients are thoroughly combined and the mixture is smooth. This ensures an even distribution of flavors and a consistent texture in your French toast.
- Prep the Muffin Tins: Lightly coat your cupcake or muffin tins generously with cooking spray or grease them with coconut oil. This crucial step prevents sticking and makes for easy removal of your baked cups. Then, evenly distribute the cubed bread into each muffin cavity. Don’t pack them too tightly; leave a little room for the egg mixture.
- Saturate the Bread: Carefully pour the prepared egg mixture over the bread cubes in each muffin tin, making sure every piece of bread is thoroughly coated and soaking up the liquid. You might need to gently press or “squish” the bread down with a spoon (my fancy cooking term!) to ensure complete saturation. This step is vital for preventing dry spots and achieving that perfect custardy French toast texture.
- Bake to Perfection: Place the muffin tin in your preheated oven and bake for approximately 25-30 minutes. The French toast cups should be golden brown, puffy, and set in the center. While they’re baking, you can prepare the delightful coconut icing.
- Whip Up the Coconut Icing: For the icing, you’ll need a can of full-fat coconut milk that has been refrigerated overnight. This allows the coconut cream to solidify at the top, separating from the liquid. Open the can upside down and scoop out 3 tablespoons of the thick, solid coconut cream. In a small bowl, combine this coconut cream with the remaining maple syrup and vanilla extract. Mix until completely smooth and creamy, then store it in the fridge until your French toast cups are ready.
- Serve and Enjoy: Once the cinnamon roll French toast cups are baked to perfection, remove them from the oven. Let them cool in the pan for a few moments before carefully removing them. Drizzle generously with your homemade sweet coconut icing while they are still warm. Serve immediately and savor every guilt-free bite!
Can I make these French Toast Casserole Cups in advance?
Absolutely! One of the fantastic benefits of this recipe is its versatility for meal prep. You have a couple of excellent options for making these ahead of time:
- Overnight Prep (Bake in the Morning): You can assemble the French toast cups the night before. Simply follow steps 1-4 of the recipe, cover the muffin tin tightly with plastic wrap, and refrigerate overnight. In the morning, remove them from the fridge about 15-20 minutes before baking to allow them to come closer to room temperature, then bake as directed. This is perfect for busy holiday mornings or any day you want a fresh-baked breakfast without the early morning fuss.
- Bake and Reheat (Meal Prep): For ultimate convenience, you can bake a whole batch of these French toast cups and enjoy them throughout the week. Once baked and cooled, store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply pop them in the microwave for 30-60 seconds, or warm them in a toaster oven or air fryer for a few minutes until heated through and slightly crispy. The coconut icing can be stored separately and added just before serving. This makes healthy breakfast meal prep incredibly simple and delicious!
Looking for more Baked French Toast Recipes? Check out these posts for more inspiration:
Customizable French Toast Cups
French Toast Sticks (Air Fryer Friendly!)
Why You’ll Love These Cinnamon Roll French Toast Cups
Beyond being incredibly delicious, there are numerous reasons why these Cinnamon Roll French Toast Casserole Cups will become a staple in your healthy eating routine:
- Guilt-Free Indulgence: Finally, you can enjoy the comforting taste of cinnamon rolls without the usual guilt. We’ve stripped away the excess fat, sugar, and calories, leaving you with a treat that’s genuinely good for you.
- Perfectly Portioned: Baked in muffin tins, each cup is inherently portion-controlled. This makes it easy to stay on track with your eating plan, especially for programs like the 21 Day Fix, which relies on precise portioning.
- Quick & Easy: With only about 15 minutes of prep time, this recipe is perfect for busy mornings. It’s far less labor-intensive than traditional cinnamon rolls, making it accessible for even novice bakers.
- Dietary Friendly: This recipe is naturally gluten-free and dairy-free (when using the recommended ingredients), catering to common dietary restrictions without compromising on flavor.
- Satiates Cravings: The combination of warm cinnamon, sweet maple, and a creamy “icing” truly satisfies that desire for a sweet breakfast, making it easier to stick to your healthy goals long-term.
- Versatile for Any Occasion: While perfect for a regular weekday breakfast, these cups are also elegant enough for a special brunch or holiday gathering.
Tips for the Perfect Batch
To ensure your Cinnamon Roll French Toast Casserole Cups turn out perfectly every time, keep these helpful tips in mind:
- Choose the Right Bread: A slightly stale or denser bread works best as it absorbs the egg mixture without becoming too mushy. If your bread is very fresh and soft, you might want to let it air dry for an hour or two before cubing. For gluten-free options, sturdy varieties like Canyon Bakehouse are ideal.
- Don’t Skimp on Greasing: Muffin tins can be notorious for sticking. Make sure to generously coat each cavity with cooking spray or coconut oil to ensure easy removal and beautifully formed cups.
- Ensure Full Saturation: Take the time to make sure every bread cube is thoroughly soaked in the egg mixture. This is key to a custardy, moist French toast. Don’t be afraid to gently press the bread down to help it absorb the liquid.
- Chill Your Coconut Milk: For the best “icing” consistency, chilling a can of full-fat coconut milk overnight is non-negotiable. This allows the thick cream to separate, which is what you’ll use for a rich, fluffy topping.
- Adjust Sweetness to Taste: The amount of maple syrup in the recipe provides a balanced sweetness. If you prefer a sweeter or less sweet treat, feel free to adjust the maple syrup quantities in both the French toast mixture and the coconut icing to match your preference.
- Don’t Overbake: Overbaking can lead to dry French toast. Keep an eye on them after the 20-minute mark; they should be golden brown and set but still moist in the center.
Variations & Serving Suggestions
While these Cinnamon Roll French Toast Casserole Cups are fantastic as-is, feel free to get creative with additions and serving ideas:
Creative Variations:
- Berry Blast: Fold in a handful of fresh or frozen berries (blueberries, raspberries, or mixed berries) into the bread cubes before adding the egg mixture for a fruity twist.
- Chocolate Chip Delight: Add a sprinkle of dairy-free mini chocolate chips to the bread cubes for a touch of chocolatey goodness.
- Nutty Crunch: Before baking, sprinkle a small amount of chopped pecans or walnuts over the tops of the cups for added texture and a nutty flavor.
- Seasonal Spices: Enhance the warm flavor profile by adding a pinch of nutmeg, cardamom, or allspice to the cinnamon mixture.
- Pumpkin Spice: For a fall-inspired treat, add a teaspoon of pumpkin pie spice to the egg mixture.
Serving Suggestions:
- Fresh Fruit Medley: Serve alongside a vibrant bowl of fresh mixed berries, sliced bananas, or melon for a complete and balanced breakfast.
- Protein Power-Up: Pair these sweet treats with a side of lean turkey bacon, chicken sausage, or scrambled eggs for an extra boost of protein that will keep you feeling full and energized.
- Yogurt Parfait: For a lighter option, serve with a dollop of dairy-free Greek yogurt (or regular Greek yogurt if you consume dairy) and a drizzle of extra maple syrup.
- Coffee or Tea: These cups are the perfect companion to your morning coffee or a soothing cup of tea, creating a cozy and satisfying start to your day.
Cinnamon Roll French Toast Casserole Cups
Pin Recipe
Ingredients
- 6 eggs
- 6 pieces whole grain or gluten-free bread I Love Canyon Bakehouse cubed (or bread of your choice) *If your bread is on the smaller side, increase to 8 slices for better coverage.
- 1 cup unsweetened vanilla almond milk
- 1 tablespoon cinnamon
- 1 1/4 teaspoon vanilla extract divided use (1 tsp for French toast, 1/4 tsp for icing)
- 3 1/2 tablespoons maple syrup divided use (1 1/2 Tbsp for French toast, 2 Tbsp for icing)
- 3 tablespoons full fat coconut milk refrigerated overnight from a canned variety (I love So Delicious Culinary Coconut Milk for its consistency). Make sure it’s chilled overnight so the cream separates.
- Cooking spray or coconut oil
Instructions
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Preheat your oven to 350°F (175°C). If you are assembling this the night before, you can skip this preheating step for now and proceed with assembly.
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In a large bowl, beat the eggs until well combined. Add the almond milk, 1 teaspoon of vanilla extract, cinnamon, and 1 1/2 tablespoons of maple syrup. Mix thoroughly until all ingredients are evenly incorporated.
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Generously spray a 12-cup cupcake or 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 the prepared muffin tins. Then, carefully pour the egg mixture over each of the “muffins,” ensuring all of the bread gets thoroughly covered and saturated. Gently press the bread down if necessary to help it absorb the liquid (that’s my fancy cooking term for ensuring maximum flavor!).
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Bake the muffins in the preheated oven for 25-30 minutes, or until golden brown and set in the center.
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While the French toast cups are cooking, prepare your coconut icing. Open a can of full-fat coconut milk (refrigerated overnight) upside down and scoop out 3 tablespoons of the thick, solid coconut cream from the top. In a small bowl, combine the coconut cream with 2 tablespoons of maple syrup and 1/4 teaspoon of vanilla extract. Mix until completely smooth and creamy. Store this icing in the fridge until ready to use.
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Once the French toast cups are finished baking, remove them from the oven. Let them cool in the pan for a few moments before carefully transferring them to a serving plate. Top generously with the sweet coconut cream icing. Serve warm and enjoy your healthy cinnamon roll indulgence!
Video
Notes
WW: 6 points (per 2 french toast cups) [Calculated using GF whole grain bread and including homemade coconut drizzle]