Cinnamon Roll French Toast Casserole Cups Recipe

These healthy 21 Day Fix Cinnamon Roll French Toast Casserole Cups capture the warm, comforting flavors of cinnamon buns without the extra fat, sugar, and calories. The result is a light, satisfying breakfast that’s perfectly portioned and simple to make.

This post was originally published on Apr 10, 2017 and has been republished with updated photos and a video.

My husband and I began a holiday tradition of baking cinnamon rolls because nothing makes a morning feel special like the scent of warm dough and cinnamon. Sometimes we made them from my grandma’s recipe; other years we used store-bought rolls. I love traditional cinnamon rolls, but I also wanted a version that delivered the same flavor without the heavy aftereffects. That led me to develop this low-calorie, gluten-free, dairy-free version—and my family loves it.

There are many healthy scratch-made cinnamon bun recipes, but they can be time-consuming. I created these French toast casserole cups to be quick, easy, and delicious—perfect for busy mornings. They deliver that cinnamon bun satisfaction without the fuss. For a full holiday spread, pair these with a simple hashbrown casserole.

Ingredients Needed for Healthy French Toast

• Eggs – Use free-range organic eggs when possible for best flavor and quality.
• Whole grain or gluten-free bread – In the original recipe I used Ezekiel bread, and now I often use Canyon (Canyon Bakehouse) gluten-free bread. Choose a sturdier, crusty loaf for best texture. If you aren’t dairy-free, whole wheat bread works well, too.
• Unsweetened vanilla almond milk – Using unsweetened almond milk cuts calories while keeping a pleasant vanilla note.
• Cinnamon – The essential flavor in this recipe. Cinnamon adds warmth and may help support blood sugar control.
• Vanilla extract – A small amount enhances sweetness and rounds the flavor.
• Maple syrup – Adds cozy sweetness; you can substitute agave or honey if desired.
• Full-fat coconut milk – Using the solid coconut cream from chilled full-fat coconut milk creates a rich, dairy-free icing.

French Toast Casserole Recipe

This recipe is straightforward and takes about 45 minutes from start to finish.

• Preheat the oven to 350°F (you can skip this step if you’re assembling the cups the night before).
• In a large bowl, whisk together the eggs, almond milk, vanilla extract, cinnamon, and maple syrup until fully combined.
• Grease a muffin tin well with cooking spray or coconut oil. Divide cubes of bread evenly among the tins.
• Pour the egg mixture evenly over the bread cubes, pressing gently so each cup is fully soaked. Ensuring the bread is covered prevents dry spots.
• Bake for 25–30 minutes, until set and lightly golden.
• While the cups bake, prepare the coconut icing: open a chilled can of full-fat coconut milk upside down, scoop the solid coconut cream from the top, and mix it with maple syrup and vanilla extract. Chill until ready to use.
• Remove the baked French toast cups from the oven, let them cool briefly, then top each with a spoonful of the coconut cream icing. Serve warm.

Make-Ahead and Storage

These cups are great for meal prep. You can assemble them the night before and bake in the morning, or bake a batch and refrigerate for breakfasts during the week. Store baked cups in an airtight container in the fridge for up to 4 days and reheat briefly before serving. Keep the coconut icing chilled and add it just before serving.

Other Baked French Toast Ideas

Try customizable French toast cups or air-fryer French toast sticks for different takes on this breakfast favorite.