Seriously, french toast casserole that is healthy? One of the many blogs I read posted this , and I had to make the same recipe. I found this to be a great make ahead meal for a group brunch or breakfast meal-prep for the week. I’ve made it 4 times already. Thank you Hungry Girl for the recipe!

You’ll notice on the bottom that the nutrition almost seems fake. How do you get a french toast like dish to be healthy? The secret ingredients are liquid egg whites, light bread, lower fat sausage, and cheese type/quantity .

I love liquid egg whites. Many nutritionists think that egg whites are the healthiest source of protein. It is not obvious, but egg whites are pure protein. There is no fat or carbs, just protein. There is also no cholesterol, which is all in the egg yolk. This recipe calls for a whole pint of egg whites, which are a lot of eggs to separate.  Lucky for all of us, there is liquid egg whites which come in cartons and comes fully pasteurized so you don’t have to worry about salmonella. This makes it bad to use for making meringues, but great for many other things including this dish. Liquid egg whites are pricey, but you can buy it at Costco or discount food stores and save a lot of money. Costco gives you multiple pint containers. You can freeze the cartons you don’t use and defrost them when you need them.

I am not sure why light bread works nutritionally beside the fact that it is smaller. If it is smaller, then do you need more slices and end up with the same amount of carbs?

As for the sausage, most sausage is really fatty. I had a chance to read a few sausage making books which seem to encourage a high proportion of fat. Low fat sausage exists, but it still has fat, though significantly lower that traditional sausage. It can sometimes be hard to find low fat sausage, but Trader Joe’s has a great selection and at a reasonable price. Look for this or any other variety sausage at TJs.

Finally, the cheese. Just like sausage, cheese is fatty even if it is reduced fat. Non-fat cheese does exists, but is has a weird taste and texture.

Since the ingredients are on the original post, I won’t list the ingredients out of blogger respect and so you look at the original recipe and the Hungry Girl website. There are some really good recipes and tips on that website.

1. Get all your ingredients together.

2. In a large bowl combine your liquid egg whites, milk (I used almond), salt, pepper, and spices. The original recipe did not have spices, but this is how you can get creative. You can even add sweetener if you want.

3. Toast and cube your bread. Cut your sausage into coins then cook in a pan until it has slightly browned.

4. Peel your apples (please buy firm apples people). Cut your apples into thin disk fragments then cook on a pan until soft.5. Put the solid ingredients into the liquids and mix everything up very well.

6. Wrap with plastic wrap and leave it to soak in the fridge overnight. This is why it is a great make ahead meal.

7. When you are ready to complete the meal, preheat your oven to 350 degree Fahrenheit.  Spray a 9″ x 13″ casserole dish with Pam and put the mixture in and even it out.

8. Bake for 45 minutes, then sprinkle some shredded cheese on top. Bake for 5 more minutes.

The below is not a lie.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 313
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 3 g	15 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 45 mg	15 %
Sodium 659 mg	27 %
Potassium 253 mg	7 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 7 g	27 %
Sugars 16 g
Protein 25 g	50 %
Vitamin A	6 %
Vitamin C	8 %
Calcium	30 %
Iron	8 %