The Best Cinnamon Roll French Toast Egg Bake for Meal Prep

Breakfast is often a struggle between choosing something that tastes like a treat and choosing something that actually fuels your body. We usually think of French toast as a “sugar bomb” that leaves us hungry an hour later. But what if you could combine the gooey, comforting flavors of a cinnamon roll with the high protein of an egg white omelet?

That is exactly what this Cinnamon Roll French Toast Egg Bake does. It has become a massive favorite for anyone looking to hit their fitness goals without giving up the foods they love. Whether you are hosting a fancy holiday brunch or just need a reliable meal prep for a busy week, this dish delivers on every level.

Why This Recipe is Different

Most breakfast casseroles are either purely savory or purely sweet. This recipe bridges that gap. By using King’s Hawaiian Sweet Rolls as the base, you get a natural buttery sweetness that standard sandwich bread just can’t match.

The “secret” to making this healthy is the use of an entire 32-ounce container of liquid egg whites. This provides a massive amount of lean protein without the heavy fats found in dozens of whole egg yolks. Topped with a homemade protein icing, you get that classic cinnamon roll experience with 26 grams of protein per serving.

Expert Tips for the Best Results

As a nutrition coach, I always recommend looking at the quality of your ingredients to get the best taste. Here are a few ways to ensure your bake turns out perfect every time:

• The “Egg” Taste: Because this recipe uses a lot of egg whites, it will have an “egg-forward” profile. If you want it to taste more like a traditional dessert, simply add a teaspoon of pure vanilla extract to the egg mixture. This neutralizes the egg flavor and boosts the “bakery” aroma.
• Don’t Panic in the Oven: While baking, the egg whites will cause the casserole to puff up very high, sometimes even rising above the rim of the pan. Do not worry! This is normal. Once you take it out of the oven, it will deflate back into a beautiful, dense bake.
• The Bread Choice: While King’s Hawaiian rolls are the gold standard for this recipe, you can use older, stale bread if you have it on hand. Just know that the texture will be slightly different.

Ingredients You Will Need

• 8 King’s Hawaiian Sweet Rolls: These provide the perfect soft, sweet base.
• 32 oz. Egg Whites: One full container for maximum protein.
• 3 Whole Eggs: These add just enough healthy fat to keep the texture creamy.
• 1/2 Cup Brown Sugar: For that deep, molasses-like sweetness.
• 1 Tbsp Ground Cinnamon: The heart of the flavor profile.
• 1/4 Cup Whole Milk: For a touch of richness.
• 3 Tbsp Light Pancake Syrup: To glaze the top before baking.
• Pinch of Salt: To balance the sweet flavors.

For the Protein Icing:

• 1/4 Cup Powdered Sugar
• 1/2 Scoop Vanilla Protein Powder: Use a brand you enjoy the taste of!
• 3 Tbsp Whole Milk

Step-by-Step Instructions

1. Prep Your Kitchen

Preheat your oven to 400°F (205°C). Spray a 9×13-inch baking dish very well with non-stick spray. Using a smaller pan may cause the bake to overflow and will change your cooking time.

2. Prepare the “Cinnamon Roll” Base

Tear the Hawaiian rolls into bite-sized pieces and spread them evenly across the bottom of your pan. In a small bowl, mix your brown sugar and cinnamon together. Sprinkle this mixture all over the bread pieces.

3. Create the Protein Custard

In a separate bowl, beat the 3 whole eggs with the milk and salt. Once combined, stir in the entire container of egg whites. Pour this liquid mixture over your cinnamon-sugar bread.

4. The Bake

Drizzle the 3 tablespoons of pancake syrup over the top of the dish. Bake for 30 to 45 minutes. Every oven is different, so start checking it at the 30-minute mark. It is done when a toothpick inserted into the center comes out clean.

5. The Protein Icing Drizzle

While the bake is cooling slightly, whisk together the powdered sugar, protein powder, and milk. You can drizzle this over the entire pan or save it to serve with individual squares.

Dietary Modifications

• Gluten-Free: You can make this recipe gluten-free by using gluten-free Hawaiian-style rolls.
• Dairy-Free: Swap the whole milk for an almond or oat milk and use a dairy-free protein powder and bread.
• Lower Sugar: Use a brown sugar alternative like Swerve to reduce the calorie count even further.

Meal Prep and Storage

This is one of the best recipes for meal prep because it actually tastes better as it sits. You can cut it into 6 large squares once it has cooled.

• Fridge: Store in an airtight container for up to 5 days.
• Reheating: To keep the bread from getting soggy, reheat your square in an air fryer or oven at 350°F for a few minutes. If you are in a rush, a microwave works just fine!

Nutrition Facts (Estimated)

Per Serving (1 Square with 10g Icing):

• Calories: 338 kcal
• Protein: 26g
• Carbohydrates: 44g
• Fat: 6g

Frequently Asked Questions

By following this recipe, you get to enjoy the nostalgic taste of cinnamon rolls while staying on track with your health goals. It’s easy, delicious, and a guaranteed crowd-pleaser!