Wake up to a protein-packed breakfast that tastes like dessert with these Cinnamon Roll Overnight Oats! All you need is a handful of wholesome ingredients and five minutes of prep work. Great for weekly meal prep to make grab-and-go nourishment!
What better way to start your day than with a high-protein, nourishing rendition of the beloved cinnamon roll?! This easy and delicious cinnamon roll overnight oats recipe is packed with 31 grams of protein for a satiating breakfast that puts a tasty twist on classic overnight oats. Plus, it only takes five minutes of hands-on preparation, and then the oats firm up in the fridge for the perfect creamy treat.
This one-jar meal delivers all the warm, cozy flavors of a cinnamon roll–without the sugar crash. Made with hearty rolled oats, creamy Greek yogurt, vanilla protein powder, a hint of vanilla extract, and plenty of cinnamon, these oats are packed with fiber, protein, and healthy fats to keep you feeling full and energized. Adding chia seeds gives the cinnamon overnight oats a thick, pudding-like texture while also providing an extra boost of omega-3s and fiber. And it wouldn’t be a cinnamon roll without the icing–this recipe combines Greek yogurt with pure maple syrup for a tasty, protein-spiked drizzle glaze.
Made with just a few simple ingredients, this cinnamon roll oatmeal recipe is perfect for busy mornings, meal prepping, or even a post-workout refuel treat. Simply mix everything together in a jar the night before, let it sit in the fridge, and wake up and grab a spoon! Take it on the go or enjoy it with time to spare before starting your day.
Looking for more high-protein overnight oat recipes? Check out my roundup of 15+ protein overnight oats recipes.
Jump to:
- What Does it Taste Like?
- Why You Will Love Cinnamon Roll Overnight Oats
- Ingredients
- Substitutions
- How to Make Cinnamon Roll Overnight Oats
- Recipe Tips
- Serving Suggestions
- Recipe Variations
- Storage Directions
- Nutritional Info
- Pricing Info
- FAQs
- Other Protein Overnight Oats Recipes
- Recipe
- High Protein Cinnamon Roll Overnight Oats
What Does it Taste Like?
Imagine your favorite warm, gooey cinnamon roll, except in a creamy, protein-packed oat form! The blend of vanilla and cinnamon infuses the oats with cozy, spiced sweetness, while the maple Greek yogurt drizzle adds a rich, creamy finish. After chilling in the fridge, the cinnamon bun overnight oats develop a thick, smooth, and spoonable texture that’s incredibly satisfying.
Why You Will Love Cinnamon Roll Overnight Oats
Here are a few reasons your mornings will become a celebration with this craveable overnight oats cinnamon roll recipe:
- Quick & Easy Prep: All you need is five minutes of hands-on preparation, and then the fridge does the rest!
- High Protein: Each serving of overnight oats with cinnamon has 31 grams of protein to keep you full all morning and help support stable blood sugar.
- Balanced & Nutritious: Packed with fiber, healthy fats, and slow-digesting carbs, this cinnamon overnight oats recipe allows you to enjoy a sweet morning treat without the sugar crash.
- Cost-Effective: This recipe costs less than $2 per serving, making it an excellent budget-friendly option for a healthy breakfast!
- Great for Meal Prep: Make several servings at the start of the week and have breakfast ready all week long!
Ingredients
- Milk – Use your milk of choice to provide a creamy base for the oats to soak in. I love using Fairlife 2% to add extra protein, but any dairy or plant-based milk also works!
- Old Fashioned Rolled Oats – The star of the oats overnight cinnamon roll recipe! Rolled oats absorb liquid while maintaining a tasty chewy texture.
- Greek Yogurt – Plain Greek yogurt adds creaminess and a boost of gut-friendly probiotics while increasing the overall protein content. Stick with plain, unsweetened yogurt to keep the sugar minimal.
- Vanilla Protein Powder – Enhances the protein content and adds a delicious vanilla sweetness, mimicking the flavor of cinnamon roll icing.
- Chia Seeds – These tiny nutrient-dense seeds absorb the liquid to create a thick, pudding-like overnight oats texture while providing fiber, healthy fats, and omega-3s.
- Vanilla Extract – Pure vanilla extract brings out the warm, dessert-like flavors of the cinnamon and adds a subtle natural sweetness.
- Ground Cinnamon – The essential spice that provides the overnight oats cinnamon roll flavor.
- Maple Syrup – Combined with Greek yogurt, maple syrup creates a naturally sweetened glaze reminiscent of an iced cinnamon roll.
Substitutions
Want to customize your oats overnight cinnamon roll breakfast? Here are some easy swaps:
- Milk – Use unsweetened almond, oat, or soy milk for a dairy-free version.
- Old Fashioned Rolled Oats – Swap with quick oats for a less-chewy overnight oats cinnamon consistency (and soak only for a few hours). Or use protein oats to increase the overall protein content.
- Greek Yogurt – Substitute with skyr for a thicker, creamier texture, or use a dairy-free alternative like unsweetened coconut yogurt.
- Vanilla Protein Powder – Alternatively, use vanilla collagen or a plant-based vanilla protein powder.
- Chia Seeds – Use flax seeds for a similar texture and fiber boost.
- Vanilla Extract – Use equal amounts of vanilla bean paste for a stronger aromatic vanilla flavor.
- Maple Syrup – Swap with coconut sugar to maintain a caramel-like flavor, or use agave syrup for a different sweetener.
How to Make Cinnamon Roll Overnight Oats
Follow the easy steps below to make this tasty, protein-packed treat at home:
Step 1: Combine all ingredients for the cinnamon roll overnight oat base (everything but the protein drizzle) in a medium glass jar or container with a lid. Stir until well combined, then refrigerate for at least 6 hours or overnight.
Step 2: Whisk together the protein drizzle in a small bowl until no lumps remain. Store in an airtight container in the refrigerator until ready to serve.
Step 3: Add the protein drizzle over the set overnight oats, then serve!
Recipe Tips
- Stir well before refrigeration. Mix all the overnight oats ingredients until well combined to help prevent the protein powder and chia seeds from clumping. This will ensure that each bite is smooth and all flavors are evenly distributed.
- Adjust the consistency to taste. If the oats are too thick when you are ready to enjoy them, stir in a splash of milk to loosen the mixture.
- Make ahead. These oats stay fresh for up to 4 days in the fridge! Make several servings in advance so you have ready-made meals ahead of time.
- Add toppings. Feel free to garnish the oats with chopped pecans for a crunchy texture, a dollop of almond butter for extra creaminess, or adorn with bananas or fresh fruit for added sweetness.
Serving Suggestions
Enjoy these cinnamon roll oats for a quick yet indulgent grab-and-go breakfast any day of the week or as a post-workout snack to refuel. They also make a great offering when hosting a group brunch paired with some of our favorite recipes below for the ultimate cozy breakfast:
Recipe Variations
Switch up this recipe by including any of the following additions to suit your cinnamon roll cravings!
- Nutty Cinnamon Roll Oats: Stir in 1 tablespoon of almond, peanut, or cashew butter for added creaminess and a boost of healthy fats and protein. Top with chopped pecans or walnuts for a little crunch.
- Chocolate Cinnamon Rolls Oats: Add 1 teaspoon of cocoa powder and use chocolate protein for a chocolatey twist.
- Apple Cinnamon Roll Oats: Stir in ½ cup of diced fresh apples before refrigerating for a juicy, fruity addition that compliments the cinnamon vanilla flavors.
- Coconut Cinnamon Roll Oats: Replace half the milk with full-fat coconut milk and stir in 1 tablespoon of shredded unsweetened coconut for added texture and flavor.
- Berry Cinnamon Roll Oats: Add up to ¼ cup of fresh or frozen blueberries, raspberries, or strawberries for a burst of fruity sweetness that pairs well with the warm cinnamon.
Storage Directions
Refrigeration: Store prepared oats in the refrigerator for up to four days in a jar with a tight-fitting lid or an airtight container. I don’t recommend freezing overnight oats, as their texture can break down.
Enjoy the oats cold or warm them up in the microwave for 30-60 seconds if desired.
Nutritional Info
These high-protein cinnamon roll overnight oats are a nourishing and satisfying way to start your day! Each serving contains 518 calories, providing a balanced mix of macronutrients to keep you full and energized. With 62 grams of carbohydrates from the rolled oats and maple drizzle, this recipe offers a steady release of energy. 12 grams of fiber help support digestion and promote satiety, making this a great option for a filling breakfast.
The standout feature of this one-jar dish is the protein, of course, with an impressive 31 grams of protein, primarily from the vanilla protein powder, Greek yogurt, and oats. The high protein content is an excellent choice for busy mornings or to refuel after a workout, aiding in muscle recovery.
This recipe also contains 16 grams of healthy fats, mostly from the Greek yogurt and chia seeds, which provide beneficial omega-3 fatty acids that help support brain and heart health. If you prefer a lower-fat option, opt for a non-fat Greek yogurt or use a lower-fat milk alternative. Additionally, if you’d like to reduce the sugar content, swap the maple syrup for a sugar-free alternative like monk fruit or stevia and use a low-sugar protein powder.
Whether you enjoy this recipe as is or customize it, these overnight oats offer a delicious and nutrient-dense way to power your day!
Total nutritional content per serving is:
- Calories: 518 calories
- Total Fat: 16 grams
- Protein: 31 grams
- Sodium: 193 mg
- Carbohydrates: 62 grams
- Fiber: 12 grams
*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
Pricing Info
This is what I personally paid to make this recipe:
- ¾ cup milk of choice: $0.52
- ½ cup old fashioned rolled oats: $0.13
- ¼ cup + 1 ½ tbsp plain Greek yogurt: $0.30
- 2 tbsp vanilla protein powder: $0.25
- 1 tbsp chia seeds: $0.13
- 1 tsp vanilla extract: $0.04
- 1 tsp ground cinnamon: $0.05
- 2 tsp pure maple syrup: $0.09
The total comes out to be around $1.51 per jar!
FAQs
Yes! Use a plant-based protein powder, dairy-free yogurt, and your favorite non-dairy milk. I recommend soy milk to keep this recipe high-protein.
Yes, you can use instant oats, but the texture will be much softer–some people prefer this! If using instant oats, reduce the liquid slightly to accommodate the texture.
If you prefer a sweeter taste, add extra maple syrup to the protein drizzle or mix mashed banana into the overnight oats base for a natural sweetness.
Other Protein Overnight Oats Recipes
Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!
Recipe
High Protein Cinnamon Roll Overnight Oats
Equipment
- 1 glass jar
Ingredients
Protein Cinnamon Roll Overnight Oats:
- ¾ cup milk of choice (I used Fairlife 2%)
- ½ cup old fashioned rolled oats
- ¼ cup plain Greek yogurt
- 2 tbsp vanilla protein powder
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
Protein Drizzle:
- 1 ½ tbsp plain Greek yogurt
- 2 tsp pure maple syrup
Instructions
- Combine all cinnamon roll overnight oats ingredients in a medium glass jar or container. Stir until well combined, then refrigerate for at least 6 hours.
- Whisk together the protein drizzle ingredients until there are no lumps and everything is smooth and well combined. Store in an airtight container until ready to serve.
- Drizzle the sweetened Greek yogurt over the overnight oats, then serve!
Notes
- Stir well before refrigeration. Mix all the overnight oat ingredients until they are well combined to help prevent the protein powder and chia seeds from clumping. This will ensure that each bite is smooth and all flavors are evenly distributed.
- Adjust the consistency to taste. If the oats are too thick when you are ready to enjoy them, stir in a splash of milk to loosen the mixture.
- Make ahead. These oats stay fresh for up to 4 days in the fridge! Make several servings in advance so you have ready-made meals ahead of time.
- Add toppings. Feel free to garnish the oats with chopped pecans for a crunchy texture, a dollop of almond butter for extra creaminess, or adorn with bananas or fresh fruit for added sweetness.
Nutrition
If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!
xoxo Megan
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