Snatched Pumpkin French Toast Cups (High-Protein + Make-Ahead Breakfast)
Cozy, protein-packed, and perfect for busy mornings
This Sunday morning I woke up before the kids, lit a candle, and threw on a hoodie while I listened to the rain on my windows. I knew the week ahead would be early mornings with the Seahawks, late-night lifts, and a packed family schedule, so I wanted something quick, warm, and high in protein to grab before my workouts.
These High Protein Pumpkin French Toast Cups are everything I need in one bite. Protein, carbs, and comfort. I baked a dozen, cooled them, and stored them in the fridge so I can pop one (or two) in the microwave before heading to the gym. They taste like a cozy fall treat while also fueling my lifts so I can maximize my workouts.
Why These Ingredients Matter
- Eggs + Protein Powder: The perfect pre-lift combo. High-quality protein to support muscle repair and recovery.
- Whole-grain or sourdough bread: Provides steady energy for your lifts. Carbs are your muscles preferred fuel source.
- Pumpkin purée: Adds fiber, beta-carotene, and fall vibes.
- Maple syrup: A quick carb boost before your workout.
Recipe: Snatched Pumpkin French Toast Cups
Makes: 12 cups
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Ingredients
- 10 cups cubed whole-grain or sourdough bread (day-old works best)
- 5 eggs
- 1 + 1/4 cup milk of choice
- 1/2 cup pumpkin purée
- 1 scoop vanilla protein powder
- 1/4 cup maple syrup
- 1/2 tsp cinnamon
- 1/2 tsp pumpkin pie spice
- 1 tsp vanilla extract
- Pinch of salt
- Optional: chopped pecans, mini chocolate chips, or dried cranberries
Instructions
- Preheat oven to 350°F (175°C). Lightly grease or line a 12-cup muffin tin.
- In a large bowl, whisk eggs, milk, pumpkin purée, protein powder, maple syrup, spices, vanilla, and salt until smooth.
- Pour the mixture in a large bowl. Add bread cubes and any other add-ins you like.
- Pour evenly into each muffin cup.
- Bake for 25 minutes or until golden and set.
- Cool slightly before removing from the pan.
My Favorite Way to Serve Them
I drizzle them with my date-yogurt sauce. Just blend 4 dates + 1 cup yogurt + ¼ cup soy milk until smooth. (Add a splash more milk if needed.) It’s like a creamy maple glaze but high in protein and fiber.
Variations
- Apple Cinnamon: Swap pumpkin purée for unsweetened applesauce + add diced apple.
- Chocolate Chip Latte: Add espresso powder + mini dark chocolate chips.
- Berry Bliss: Add blueberries and a squeeze of lemon juice.
- Savory Twist: Skip the syrup and spices, add sautéed veggies and cheese for a grab-and-go egg bake.
Storage + Meal Prep Tips
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze individually in a silicone bag or container for up to 2 months.
- Reheat: Microwave 20–30 seconds or air fry for 3–4 minutes until warm.
If You Loved These, You’ll Love…
- High-Protein Cottage Cheese Pumpkin Cookies
- Mini Chocolate Pumpkin Breakfast Cakes
- More Protein eBook
Snatched Pumpkin French Toast Cups
Ingredients
- 9 slices Sourdough bread, day old is best
- 5 whole eggs
- 1 ¼ cups unsweetened almond milk , or other milk
- 1 scoop vanilla protein powder
- ½ cup pumpkin puree
- ¼ cup maple syrup
- ½ tsp cinnamon
- ½ tsp pumpkin spice
- 1 tsp vanilla extract
Optional mix-ins
- ½ cup chopped pecans
- ½ cup diced apples
Yogurt Glaze
- 1 cup plain greek yogurt
- 4 whole dates, pitted
- ¼ cup soy milk
Instructions
- Preheat oven to 350°F (175°C) and grease or line a 12-cup muffin tin.
- In a large bowl, whisk together eggs, pumpkin purée, almond milk, protein powder, maple syrup, spices, vanilla, and salt until smooth. (blend for a beat if protein powder clumps up)
- Add cubed bread and other add ins if desired and fold until every piece is soaked
- Spoon evenly into muffin cups.
- Bake 22–25 minutes, until puffed and golden.
- Cool 5–10 minutes before removing from tin.
- Serve warm with Greek yogurt drizzle, and a sprinkle of cinnamon or flake salt