Today’s post is sponsored by Premier Protein
If you know me, you know I’m very anti diet culture. I get a lot of questions about my workout routine or how I “stay so trim,” and I usually steer clear of that conversation because:
I’m not a dietitian
Every body is different
Everyone’s lifestyle is different. I don’t have kids, I don’t work a physically demanding job, etc. etc. So, what works for me might not work for you.
That said, the one thing I do consistently pay attention to and feel comfortable talking about is protein. It’s the only thing I actually track.
With my MS, keeping my bones strong is really important, so I lift weights a few times a week. But because I’m constantly testing recipes (and snacking on pasta in the process), I’ve had to be more intentional about hitting my protein goals. I genuinely feel the difference when I do… and when I don’t. And again, I’m not here to give advice, just sharing what consistently works for me.
Getting enough protein while juggling recipe testing and life is easier said than done, so I’ve really been leaning on some shortcuts. And the same way I feel about my recipes, the shortcuts are allowed, as long as they don’t compromise on flavor.
That’s why I’ve partnered with Premier Protein. I’ve actually been drinking their shakes for months now (long before this partnership) and they’ve become a go-to for me. I’ve tried a lot of protein drinks (some truly awful), but Premier Protein’s are super creamy, sweet but not cloying, and ready to go. No shaker bottle needed! Each shake has 30g of protein, 1g of sugar and 23 essential vitamins & minerals.
I love the flavors on their own, but loooooove the Vanilla as the base for my iced coffees. 1 Vanilla Premier Protein High Protein Shake + a double shot of espresso over ice. = HEAVEN.
If you’re looking for a more robust recipe, you’ll love this! I used the Caramel shake flavour to make these little French Toast Bites, and I have been making them on repeat. I wanted something that was going to be easy enough to meal prep and romanticize your weekday breakfasts but feel special enough to serve for a Sunday brunch. So, I hope you love them as much as I do 🫶
Looking for more inspo? Check out premierprotein.ca/recipes for more recipes for success.
today’s recipe: caramel banana french toast cups
⏱️ TOTAL: 1 hour | PREP: 20 mins | COOK: 40 mins
🍽️ SERVES: 6 | DIFFICULTY | 🟢 | DISHES: 🟢
Browse all my recommended tools in one place: Complete Kitchen Collection.
*Note: Links above are for US retailers. Click here for Canadian options. 🇨🇦
For the french toast
1 Premier Protein Caramel High Protein Shake
4 large eggs
1/4 cup plain or vanilla skyr (or thick Greek yogurt)
1 tsp cinnamon
1 tsp vanilla
pinch of salt
6 slices of sturdy whole wheat bread (about 3 cups cubed)
3 bananas, divided**
For the caramel
1/4 cup salted butter
1/4 cup brown sugar
1 tsp lemon juice
For the salted maple yogurt
1 cup plain or vanilla skyr (or thick Greek yogurt)
1 tbsp maple syrup, and more to taste
pinch of salt
For the rest
avocado oil for the muffin tin
Make the french toast mix
In a small bowl, whisk together: 1 Premier Protein Caramel High Protein Shake, 4 large eggs, 1/4 cup plain or vanilla skyr/thick greek yogurt, 1 tsp cinnamon, 1 tsp vanilla and a pinch of salt.
Slice bread into 1-inch pieces and add to a large bowl. Pour the mixture over the bread and toss well to coat. Let sit for 10–30 minutes, until the bread has soaked up most of the liquid (denser bread needs longer).Slice bread into 1 inch pieces and add to a large bowl. Pour the mixture over the bread and toss well to coat. Let sit for 10–30 minutes, until the bread has soaked up most of the liquid (denser bread needs longer).
Prep your bananas
Peel and thinly slice 1–2 bananas into 1/2 cm rounds—you’ll need about 36 slices total (6 per muffin). Dice the remaining banana and fold up to 1 cup of it into the soaked bread mixture.
Preheat oven to 350F now, and grease a 6 cup jumbo muffin tin with a thin layer of avocado oil.
Make your caramel sauce (Make sure your banana slices are ready first—you’ll need to work quickly)
In a small pan over medium heat, combine the butter, brown sugar, and lemon juice. Stir until the butter melts and sugar fully dissolves. Once smooth, whisk continuously for 1–2 minutes, until the caramel thickens slightly and darkens just a bit.
Immediately spoon the caramel evenly into the muffin tin, dividing it among all 6 cups.
Assemble
Arrange 6 banana slices in a rosette shape in each caramel-lined muffin cup (1 in the center, surrounded by 5 more).
Scoop the soaked bread mixture into the muffin cups, pressing gently to compact and flatten the tops. Avoid leaving too many crusts on top as they’ll get overly crispy.
Bake + make your maple yogurt
Bake for 40-45 minutes (placing a baking sheet underneath as these tend to drip over the edges slightly).
While they bake, stir together 1 cup yogurt, 1 tbsp maple syrup and a pinch of salt. Taste and adjust sweetness as desired.
Finish up
Let the muffins cool in the tin for 5 minutes. Use a plastic or wooden tool to gently loosen the edges. Place a wire rack over the muffin tin, flip it, and tap firmly on the counter to release. If any banana slices stick to the tin, just press them back on top.
Serve upside down (banana side up) with a generous dollop of the salted maple yogurt.
⚡simplify:
you can 100% skip the caramel and banana bottoms both to ease things up, and to reduce the calories. I don’t recommend any other variation though or the caramelization won’t work and things stick to the pan badly.
skip the salted maple yogurt and just buy maple flavored yogurt - or just go for your favorite flavor.
🌀riff:
hate bananas? skip em! Or try a ring of pineapple and a cherry for pineapple upside down cake vibes.
🧊storing: let cool completely, then store in an airtight container in the fridge for up to 4 days, or in the freezer for a month.
🔄reheating: from the fridge, pop in the microwave for 30 seconds, or air fryer at 350F for 3 minutes.
🌾make it GF: I have not tested this with GF bread but fear it won’t stand up to the custard mixture. If you’re daring, please share if it worked for you!
🌱make it vegetarian: ✅
Don’t forget to let me know if you try this in the comments ⬇️
This looks so indulgent