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Healthy French Toast Cinnamon Rolls


If you feel stuck in a rut with your weekend breakfast routine, these healthy french toast cinnamon rolls are the perfect recipe for you!

I think it is a pretty well known fact that I absolutely LOVE breakfast foods (cue my Early Bird Breakfast Cookie and my Raspberry Peach Breakfast Crisp).

assortment of healthy french toast cinnamon rolls
healthy french toast cinnamon rolls

Wait—what’s a French Toast Cinnamon Roll?

These are the easiest, most delicious cinnamon rolls you’ll ever make!

You essentially make French toast strips in an extra cinnamony batter, then wind the strips into little snails that you bake in a muffin tin. The result is perfect little cinnamon sugar spirals that you can eat with syrup or a very cream cheese frosting-like yogurt glaze. ⁣

It’s like making a cinnamon roll, but way less work. It’s like making French toast, but way tastier and cuter (and easier too, no standing over the stove necessary). It’s my new favorite Saturday breakfast and I hope you love it!⁣

3 healthy french toast cinnamon rolls on plate

Let’s talk about bread—and why I think sourdough bread is the healthiest choice.

I am a huge fan of sourdough bread and I chose to use this when creating the healthy french toast cinnamon rolls for so many reasons. Sourdough bread has been around forever, but definitely has risen in popularity recently (especially during quarantine—nurturing sourdough starter babies are everyone’s newfound hobby).

While baking sourdough bread, the starter actually ferments the sugars in the dough. This makes the bread rise and also is the reason for its unique flavor. This fermentation process is really where all of the health benefits kick in (aside from just tasting amazing).

  • Sourdough contains a ton of nutrients like potassium, phosphate, magnesium, and zinc.
  • The bread is easier to digest than its counterparts with brewer’s yeast because it’s essentially been pre-digested by the bacteria.
  • Some people with gluten-intolerance find that sourdough is easy to tolerate.
up-close shot of healthy french toast cinnamon rolls


Sourdough bread—feel free to swap in any bread of choice, including gluten-free options

Eggs—flax eggs wouldn’t work in this recipe, but vegan egg replacements would work just fine!

Coconut sugar—brown sugar is a great substitute for coconut sugar and can be used in this recipe. Any granulated sugar would work well, or even a liquid sugar like honey or maple syrup (just use less so it still sets up!). You could also omit the sugar entirely and just top it with maple syrup.

Avocado oil—any type of fat (olive oil, butter, ghee, coconut oil) can be used to grease the pan).

Enjoy, and tag me if you make it on Instagram (@lizmoody)—I can’t wait to see!

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healthy french toast cinnamon rolls

Healthy French Toast Cinnamon Rolls

  • Author: Liz Moody


  • 4 eggs, preferably pastured 
  • 1 cup milk of choice ⁣
  • 1 tablespoon vanilla extract⁣
  • 1 teaspoon ground cinnamon ⁣
  • 1/4 teaspoon fine grain salt⁣
  • 1/4 cup coconut sugar ⁣
  • 8 slices of bread, cut into strips (I always use sourdough, both for the flavor and gut health benefits) ⁣
  • Avocado oil, to grease pan ⁣


  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Grease a nonstick muffin tin (if you don’t have a non stick, use liners).
  3. Whisk together eggs, milk, vanilla, cinnamon, salt, and coconut sugar. Dunk in your strips. You want them in the batter long enough to get moist to roll, but not so long they fall apart at all—a few seconds is good.
  4. Gently coil the strips into a muffin tin—you’ll need a few per tin, and you can use little pieces to fill in gaps, but you want the muffin cups tightly packed.
  5. Sprinkle a bit more cinnamon and coconut sugar on top, then bake for 20-25 minutes until tops are golden and a toothpick inserted into the center comes out clean.
  6. Let cool for 10 minutes in muffin cups, before removing.⁣ Enjoy!


Serve with syrup or “cream cheese frosting” made by stirring together yogurt of choice and powdered sugar until desired sweetness is achieved. ⁣

  • Category: Dessert

Keywords: healthy french toast cinnamon rolls

100 Ways To Change Your Life

The Science of Leveling Up Health, Happiness, Relationships & Success

100 Ways To Change Your Life takes the learnings gathered over thousands of hours of expert interviews and distills them into 100 distinct habits, shifts, and tools to revolutionize every part of your life.

With fun, easy steps and a deep grounding in the latest science, you’ll be armed with everything you need to achieve your dream life, from your gut health to your finances to your friendships and beyond.

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