High Protein Apple Cinnamon French Toast Bake
A warm, bakery-style breakfast bake featuring tangy sourdough cubes soaked in a spiced egg-and-vanilla custard, baked with sweet apple slices. Designed for easy 4-portion meal prep and effortless weekday reheating.
Prep
15 min
Cook
40 min
Total
55 min
Makes
4 servings
Created together. Shared with you.
Made by Mendy + Lila
Mendy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
40 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and light grease an 8x8-inch (20x20cm) bakin…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and light grease an 8x8-inch (20x20cm) baking dish.
Tap card to mark done - 02
Cut the sourdough bread into 1-inch (2
Cut the sourdough bread into 1-inch (2.5cm) cubes and spread them evenly into the prepared baking dish.
Tap card to mark done - 03
Core and thinly slice the fresh apple…
Core and thinly slice the fresh apple into 1/8-inch (0.3cm) half-moons, then tuck the slices between and over the sourdough cubes.
Tap card to mark done - 04
Whisk together the eggs
In a medium mixing bowl, whisk together the eggs, egg whites, vanilla protein powder, nonfat Greek yogurt, unsweetened almond milk, ground cinnamon, and vanilla extract until completely smooth with no protein powder clumps remaining.
Look for: completely smooth with no protein powder clumps remaining
Tap card to mark done - 05
Pour the custard mixture evenly over the…
Pour the custard mixture evenly over the bread and apples, pressing down gently with a spatula so all bread cubes absorb the liquid.
Tap card to mark done - 06
Bake uncovered at 350°F (175°C) for 35…
Bake uncovered at 350°F (175°C) for 35 to 40 minutes, until the center is set, the edges are golden brown, and a knife inserted into the middle comes out clean.
Look for: the center is set, the edges are golden brown, and a knife inserted into the middle comes out clean
Tap card to mark done - 07
Remove from the oven and allow the…
Remove from the oven and allow the bake to cool in the dish for 10 minutes to set before slicing into 4 equal individual portions.
Allow: 10 minutes
Tap card to mark done - 08
Serve warm topped with optional maple syrup
Serve warm topped with optional maple syrup, or transfer portions into airtight meal prep containers once completely cooled and store in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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