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Heart Healthy French Toast Casserole

(5.0)
By Adam Fisher
Updated 9/16/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy French Toast Casserole
Photo Credit: Baldwin Publishing Staff Photographer
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Start your morning with a special treat with our heart-healthy French Toast Casserole. Featuring warm spices, gluten-free cinnamon raisin bread, fresh berries and a drizzle of naturally sweet maple syrup, this low sodium casserole recipe is perfect for breakfast or brunch. Delight your family and guests with this delicious, heart-healthy dish that can be made ahead of time. We'll also share simple tips to guarantee your casserole is perfectly fluffy every time.

Wake up to even more delicious heart-healthy breakfast recipes! And for those looking for gluten-free options, check out our gluten-free breakfasts.

Total Time
110 minutes
Servings
10
Calories
253

What Makes This Heart Healthy French Toast Casserole Healthy

This French toast casserole is designed to be heart-healthy by using smart ingredients that don't sacrifice flavor. By opting for unsweetened almond milk and a combination of whole eggs and egg whites, we lower the saturated fat content significantly. Flavor comes from warm spices and orange zest instead of excess sugar and salt, making it a wholesome choice for a special breakfast or brunch.

Key Health Highlights

  • Low in Sodium: Contains only 227 mg of sodium per serving, which supports healthy blood pressure levels.
  • Controlled Saturated Fat: With just 1 g of saturated fat per serving, it's a better choice for heart health.
  • Suitable for Multiple Diets: Approved for Heart-Healthy, Gluten-Free, Diabetic, and Vegetarian diets.
  • Natural Sweeteners: Uses a modest amount of maple syrup and the natural sweetness from cinnamon raisin bread, avoiding refined sugars.
  • Uses Unsaturated Fats: Toasted pecans and almond milk provide healthier, unsaturated fats.
  • This information is for educational purposes only and not a substitute for medical advice.

FAQs About French Toast Casserole

The key is the bread-to-liquid ratio and allowing enough time for soaking. Use slightly stale, thick-cut gluten-free bread, which absorbs the custard better without falling apart. Ensure you don't use too much milk, and let the casserole rest for at least one hour (or overnight) before baking. This allows the custard to fully penetrate the bread.

For a heart-healthy option, look for whole-grain or sprouted-grain breads that are high in fiber and low in sodium. If you need a gluten-free option like the one in this recipe, choose one that is made with whole-grain GF flours and is not high in added sugar.

You can use a variety of plant-based milks. This recipe calls for unsweetened vanilla almond milk, which is low in calories and saturated fat. Unsweetened soy milk or oat milk would also work well as a substitute.

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Ingredients

Recipe yields 10 servings

Directions

  1. Step 1

    Grease a 7x11-inch (2-quart) casserole dish with nonstick cooking spray.

  2. Step 2

    Cut each slice of bread in half diagonally to make triangles. Arrange slices, point side up, around the edge of the dish overlapping in a spiral pattern toward the center of the dish; set aside.

  3. Step 3

    In a large mixing bowl, whisk together the eggs and egg whites. Add milk, brown sugar, orange zest, vanilla, cinnamon, nutmeg, and cardamom; whisk until well combined. Pour egg mixture evenly over the bread. Sprinkle mixed berries evenly on top of the bread. Cover tightly with plastic wrap and refrigerate for at least 1 hour or overnight.

  4. Step 4

    Preheat oven to 375°F. Uncover casserole and bake for 30 to 35 minutes, or until golden and a knife inserted in the center comes out clean.

  5. Step 5

    During the last 5 minutes of baking the casserole, warm up the maple syrup. Add maple syrup to a small saucepan and cook over medium heat, stirring occasionally, for 3 to minutes, until warm. Remove from heat.

  6. Step 6

    Drizzle the warmed syrup over the French Toast Casserole and slice into 10 servings. Top each serving with pecans, blueberries and raspberries. Enjoy!

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Nutrition Facts

Serving Size:
1/2 cup

253
Calories
12
g
Fat
56
mg
Cholesterol
227
mg
Sodium
30
g
Carbs
1
g
Sat. Fat
2
g
Fiber
7
g
Protein
12
g
Sugars

Baking Tips for Perfect Texture

The key to a non-soggy casserole is using day-old, slightly dry bread, as it absorbs the egg mixture without becoming mushy. Allowing the casserole to soak for at least one hour (or overnight) is crucial for the best texture. This recipe is optimized for a conventional oven and is not recommended for a slow cooker or air fryer.

Serving & Storage Tips

  • Serving: Serve warm, topped with fresh berries and chopped pecans. A dollop of Greek yogurt is also a great addition for extra protein.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: Reheat individual portions in the microwave for 60-90 seconds or until warmed through.

Ingredient Substitutions

If not gluten-free, a thick-cut, stale whole-wheat or sprouted-grain bread is an excellent, high-fiber alternative.

Any unsweetened plant-based milk like soy or oat milk works well as a direct substitute for almond milk.

You can replace the brown sugar with a suitable substitute and use a sugar-free maple syrup to reduce the overall sugar content.

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