breakfast meal prep

Pumpkin Protein French Toast Bake

Name: Pumpkin Protein French Toast Bake
Prep time: 10 min
Cook time: 25 min
Ingredients: 12 THIN slices Dave’s Killer Bread – White Bread Done Right (cubed) ((if using the bigger slices- only do 8)); 1 cup egg whites; 3 whole eggs; ½ cup canned pumpkin purée; ⅓ cup maple syrup or sugar-free syrup; ½ cup vanilla protein powder (CSE or your norm); 1 cup almond milk or 2% milk; 1 tsp vanilla extract; 1½ tsp pumpkin pie spice; Pinch of salt; Optional: mini chocolate chips (pecans)

November 16, 2025

These Pumpkin Protein French Toast Meal Prep Cups are high-protein, cozy, and perfect for fall. Made with pumpkin, protein powder, and Dave’s Killer Bread.

Creator: Leslie Stokes

This Pumpkin Protein French Toast Bake is honestly one of my favorite fall meal prep breakfasts I’ve ever made — and you know I’ve made a lot of breakfast meal prep. It hits every single thing I’m looking for on a busy morning: it’s high-protein, cozy, sweet without being too sweet, kid-friendly, reheats perfectly, and feels like a warm hug when you’re racing out the door with coffee in one hand and a backpack in the other.

And the best part? It’s made in individual meal prep cups, which makes the entire week feel just a little more put-together. There’s something about opening the fridge and seeing four cute little French toast bakes lined up that makes me feel like I’m winning at life — even if the rest of the house says otherwise.

This recipe is basically fall in breakfast form. It’s fluffy, cinnamon-y, pumpkin-spiced, and has that custardy soft French toast texture while still being sturdy enough to hold up in the fridge all week. And because I use vanilla protein powder and egg whites, every portion comes out surprisingly high in protein. It’s one of those breakfasts that actually keeps you full for hours, not 12 minutes.

I switched the bread in this version to Dave’s Killer Bread – White Bread Done Right, and I swear it’s perfect for this. The slices are soft and easy to cube, they soak up the custard mixture beautifully, and they bake into this golden, slightly crisp top with a soft center. And using 12 slices gives the perfect ratio — nothing soggy, nothing dry.

This is also one of those recipes that works for everyone in the house. The kids love it with a drizzle of maple syrup and chocolate chips, while I usually top mine with Greek yogurt, cinnamon, and a little sugar-free syrup. It’s cozy without being heavy, and festive without requiring 100 steps.

One thing I love most is how well these reheat. You can pop the entire cup into the microwave and it tastes freshly baked — still soft, warm, slightly custardy, and full of pumpkin flavor. No weird textures, no drying out, no rubbery eggs. Just perfect French toast every single time.

And because it’s baked into the meal prep containers individually, there’s no slicing needed, no portioning, no mess. You literally just grab and go. It’s the kind of prep that makes weekday mornings feel doable, especially during fall when the calendar is full and you’re trying to keep up with everything from soccer practice to school drop-offs to actually feeding yourself something nutritious.

This also pairs perfectly with yogurt, whipped coconut cream, a drizzle of almond butter, or even pumpkin butter if you want to go full fall queen. Whatever you decide to top it with, it just works.

If you’re looking for a high-protein breakfast that feels comforting and cozy but also fits into your health goals — and tastes like it came from a fall bakery — these Pumpkin Protein French Toast Meal Prep Cups are your new best friend. I’ll absolutely be making them again (and again… and again).

Tips for the Best Pumpkin Protein French Toast Bake

One thing I love about this recipe is that it’s truly foolproof, but there are a few little tricks that make it turn out extra fluffy, golden, and bakery-level delicious every single time.

• Use day-old or slightly dried-out bread

If your bread feels super soft, let the cubes sit out for 10–15 minutes while you mix the custard. Slightly dried bread soaks up the pumpkin mixture better and gives you that perfect fluffy-but-not-soggy French toast texture.

• Press the bread lightly into the custard

After you pour the mixture over each dish, use the back of a spoon to gently push the cubes down. This makes sure every piece gets soaked and bakes evenly.

• Don’t overbake

Pull the French toast cups out when the tops are golden and puffed but still soft in the center. Overbaking leads to a dry texture — the magic is in that custardy softness.

• Let them cool completely before storing

This is key for meal prep. If you cover them while they’re still warm, condensation forms and the tops get soggy.

• Add toppings fresh

Things like Greek yogurt, maple syrup, chocolate chips, pecans, and pumpkin butter are always best added right before eating so everything stays bright and flavorful.

Storage & Reheating Tips

These French toast cups are truly made for meal prep — they store beautifully and reheat like a dream.

• Refrigeration:

Store each portion in its own airtight, oven-safe glass meal prep container. They’ll stay fresh for 4–5 days in the fridge.

• Freezing:

Yes, you can freeze them!

Allow cups to cool fully, then wrap tightly or store in a sealed freezer-safe container. Freeze for up to 2 months.

• Reheating from fridge:

Microwave 30–60 seconds until warm.

They reheat beautifully — still fluffy, soft, and custardy without drying out.

• Reheating from frozen:

Let thaw overnight, then warm in the microwave for 45–90 seconds.

Or reheat in the oven at 325°F for 8–10 minutes for the freshest texture.

• Topping ideas after reheating:

– A spoonful of Greek yogurt

– Extra cinnamon or pumpkin pie spice

– Maple syrup or sugar-free syrup

– Pumpkin butter

– Pecans or mini chocolate chips

– A drizzle of almond butter for extra protein

• Pack them for on-the-go mornings:

Just grab your meal prep cup, a little container of yogurt or syrup, and a fork — breakfast is done