Ingredients (Serves 4–6)
- 6–8 slices whole-grain, sprouted, or sourdough bread(day-old is best)
- 2 large apples, peeled or unpeeled, diced
- 4 large eggs
- 1 ½ cups unsweetened almond milk(or any milk of choice)
- 1 tspvanilla extract
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- 2–3 tbsp maple syrupor monk fruit sweetener(optional, adjust to taste)
- 2 tsp coconut oil or ghee, for greasing
- Optional toppings: Greek yogurt, chopped nuts, or a drizzle of nut butter
Directions
- Prepare the Apples
In a small pan over medium heat, sauté the diced apples with 1 tsp cinnamon and nutmeg for 3–5 minutes until slightly softened. Remove from heat and set aside.
- Grease the Baking Dish
Preheat oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish with coconut oil or ghee.
- Layer the Bread and Apples
Place half of the bread slices in the baking dish. Spread half of the cooked apples evenly on top. Repeat with remaining bread and apples.
- Mix the Custard
In a bowl, whisk together eggs, almond milk, vanilla extract, maple syrup, and remaining cinnamon.
- Pour Custard Over Bread
Pour the egg mixture evenly over the bread and apples, pressing gently so the bread absorbs the liquid.
- Refrigerate Overnight
Cover the dish with plastic wrap or foil and refrigerate overnight (or at least 4 hours) to allow flavors to meld.
- Bake
Remove from fridge and bake uncovered at 350°F (175°C) for 40–45 minutes, until the top is golden and the custard is set.
- Serve
Slice and serve warm. Top with a dollop of Greek yogurt, chopped nuts, or a drizzle of nut butter for added protein and gut-friendly fat.
Why It Can Be Good for Your Gut:
- Apples – Packed with fiber (pectin) and polyphenols, they feed beneficial gut bacteria.
- Cinnamon & Spices– Cinnamon is anti-inflammatory and may support blood sugar balance, which indirectly benefits gut health.
- Oats or Whole-Grain Bread (if used) – Adds prebiotic fiber to feed your microbiome.
- Dairy or Dairy Alternatives – Yogurt or milk can provide probiotics if using fermented dairy, supporting gut balance.
Things to Watch:
- Sugar Content – Traditional recipes often add sugar, syrups, or sweetened condensed milk. Excess sugar can feed bad bacteria and yeast, so consider reducing or using natural sweeteners like stevia, monk fruit, or a small drizzle of maple syrup.
- Refined Bread – White bread is low in fiber; using whole-grain, sprouted, or sourdough bread is better for your gut.
- Portion Size – Even gut-friendly ingredients can overwhelm digestion in large amounts, so moderate portions are key.
Quick Tips to Make It More Gut-Friendly:
- Use whole-grain or sprouted breadinstead of white.
- Limit added sugar or swap with cinnamon, nutmeg, or vanillafor flavor.
- Add a protein source like eggs, Greek yogurt, or a dollop of nut butter to stabilize blood sugar.
- Serve with a small side of probiotic-rich yogurtor kefir to boost gut-friendly bacteria.
These approaches emphasize whole foods, fiber, and balanced nutrition to support digestion and overall wellness.
Following these guidelines consistently can make a real difference in your digestive health. Many patients in functional medicine Sherman Oaks focus not only on meals but also on lifestyle habits, such as gentle exercise and stress management, to further optimize gut balance.
Complementing these strategies with functional nutrition ensures that your diet provides essential nutrients, prebiotic fibers, and natural sweeteners that feed beneficial bacteria while helping stabilize blood sugar levels.
Ultimately, the philosophy of Functional Medicine Los Angeles encourages a personalized, holistic approach—combining nutrition, mindful practices, and lifestyle adjustments—to support digestion, energy, and overall long-term health.
✅ Bottom line: With a few tweaks, Overnight Apple Pie Baked French Toast can be a gut-supportive, balanced breakfast that’s both tasty and nourishing.