Cinnamon Roll Protein Overnight Oats Recipe

I developed Cinnamon Protein Overnight Oats that capture cinnamon roll sweetness while cutting calories and offering a strong protein-to-carb balance that fits my macros.

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I love the idea of a breakfast that tastes indulgent but actually won’t slow you down, so I made a version that leans hard into the cinnamon roll vibe without the usual guilt. It’s built around old fashioned rolled oats and a scoop of vanilla protein powder, with plenty of warm ground cinnamon to sell the idea.

Call it my take on Cinnamon Protein Overnight Oats, and yeah I keep an eye on the Protein Overnight Oats Macros, because results matter. It’s surprising how a few smart swaps give you the same flavor punch, but lighter, and honestly now I’m hooked.

Ingredients

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Rolled oats: high in fiber, slow carbs, help digestion and steady energy.
Greek yogurt: adds creamy protein, tang, and boost probiotics for gut health.
Vanilla protein powder: bumps protein, keeps you full, adds sweet vanilla flavor.
Chia seeds: tiny but mighty, gives omega 3, fiber, gel for texture.
Cinnamon: warm spice, lowers sugar spike, big flavor without calories.
Maple syrup or honey: natural sweetener, adds depth not just plain sugar.
Vanilla extract: tiny splash that lifts sweetness and rounds out cinnamon.

Ingredient Quantities

1/2 cup old fashioned rolled oats (about 45 g)

3/4 cup unsweetened almond milk (180 ml) or milk of your choice

1/4 cup plain nonfat Greek yogurt (60 g)

1 scoop vanilla protein powder (about 25-30 g)

1 tbsp chia seeds

1 1/2 tsp ground cinnamon

1/2 tsp pure vanilla extract

1 tbsp pure maple syrup or honey (or 1-2 tsp sweetener of choice)

pinch of salt

2 tbsp nonfat Greek yogurt for a light “frosting” swirl (optional)

1-2 tsp brown sugar or coconut sugar for the cinnamon swirl (optional)

How to Make this

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1. In a jar or bowl combine 1/2 cup rolled oats, 3/4 cup unsweetened almond milk (or milk of your choice), 1/4 cup plain nonfat Greek yogurt, 1 scoop vanilla protein powder, 1 tbsp chia seeds, 1 1/2 tsp ground cinnamon, 1/2 tsp vanilla extract, 1 tbsp pure maple syrup or honey (or sweetener of choice) and a pinch of salt. Stir until everything looks evenly mixed; protein powder likes to clump so press it against the sides with your spoon.

2. Whisk vigorously or put the lid on the jar and shake hard for 20 to 30 seconds to help break up any lumps and coat the chia seeds.

3. Let the mixture sit 4 to 5 minutes, then stir again to knock out any remaining clumps and let the chia start to gel.

4. Taste and adjust sweetness or cinnamon now if needed, because once it chills the flavors mellow.

5. For the cinnamon swirl (optional) mix 1 to 2 tsp brown sugar or coconut sugar with a tiny splash of water to make a thick paste, then dollop it on top of the oats and swirl it through with a spoon for that cinnamon roll vibe.

6. Cover the jar or bowl and refrigerate at least 4 hours but overnight is best so the oats and chia fully soften.

7. In the morning stir the oats well. If you want the light “frosting” swirl, smooth 2 tbsp nonfat Greek yogurt and either fold it in or dollop on top and swirl it through.

8. If you prefer warm oats, microwave the jar or bowl for 30 to 60 seconds, stir, and check temperature. Don’t overheat the protein powder or the texture gets weird.

9. If the oats are thicker than you like after chilling, stir in a little extra milk until it’s the consistency you want.

10. Keep leftovers covered in the fridge up to 3 days and give them a good stir before eating, you might need to add a splash of milk or a quick swirl of yogurt.

Equipment Needed

1. 16 oz jar with tight lid or a medium mixing bowl for combining and chilling
2. Tablespoon or regular spoon for stirring and pressing out protein clumps
3. Whisk or tight sealing jar lid so you can shake and break up lumps
4. Measuring cups and measuring spoons for milk, oats, yogurt and spices
5. Small bowl and a teaspoon for mixing the cinnamon swirl paste
6. Rubber spatula for scraping the sides and smoothing the yogurt frosting
7. Refrigerator to chill the oats at least 4 hours or overnight
8. Microwave and a microwave safe jar or bowl if you prefer warmed oats

FAQ

How long will these last in the fridge? A: They keep 3 to 4 days in an airtight jar. Stir before eating, and note texture firms up after the first day so you may need a splash of milk to loosen it up.

Can I swap the almond milk or protein powder? A: Yep. Use any milk you like. Dairy milks are a bit creamier, plant milks can be thinner so add less at first. Whey gives a smooth result, pea or some plant proteins can be grainy so try a different brand if its gritty.

It's too thick or too thin, what do I do? A: Too thick add 1-2 tbsp milk and stir, or let it sit a few minutes so the chia absorbs more. Too thin add a tablespoon more oats or chill longer to thicken.

How do I make the cinnamon swirl and yogurt "frosting" like a real cinnamon roll? A: Mix the brown sugar with extra cinnamon and layer a little between oats as you jar them, then dollop the 2 tbsp Greek yogurt on top and gently swirl with a spoon. For a warm vibe microwave 20-30 seconds before eating.

Can I make this vegan or dairy free? A: Yes use plant yogurt and a vegan protein powder, and swap honey for maple. Be aware vegan proteins sometimes change texture and sweetness so taste and tweak.

Best way to meal prep or add toppings? A: Double or triple the batch and portion into jars for grab-and-go breakfasts. Keep crunchy toppings like nuts or granola separate and add right before eating so they stay crisp.

Cinnamon Roll Protein Overnight Oats Recipe Substitutions and Variations

Old fashioned rolled oats: swap 1:1 with quick oats for a softer, creamier bite, they soak faster. Steel-cut oats won’t soften overnight unless pre-cooked or soaked 12+ hours with more liquid.
Unsweetened almond milk: use cow’s milk, oat milk or unsweetened soy milk 1:1. Whole milk makes it richer, soy adds a little extra protein.
Vanilla protein powder: no scoop? stir in about 3/4 cup (≈180 g) plain Greek yogurt plus 1/2 tsp vanilla and a touch more sweetener, it gives similar protein and creaminess. Or use an equal-weight unflavored whey or plant protein but adjust sweetness.
Chia seeds: replace 1 tbsp with 1 tbsp ground flaxseed or 1 tbsp hemp seeds, they give similar texture and healthy fats, ground flax also gels up nicely.

Pro Tips

– Make the protein powder behave: before you mix everything together, stir the scoop into a couple tablespoons of milk to make a smooth slurry, then add the rest. Or toss it in a shaker bottle for 10 seconds. Protein loves to clump, so do this and you’ll save a ton of stirring later, trust me.

– Control the texture after chilling, not before. Chia keeps thickening as it sits so if it’s looking too thick in the morning just stir in a splash of milk until it’s how you like it. If you want it softer faster use a little warm milk when you first mix, but don’t overheat later or the protein can go gummy.

– Keep crunchy stuff separate till serving. Add nuts, granola, fresh fruit or a brown sugar cinnamon swirl right before you eat so it stays crunchy and bright. Same with the yogurt “frosting” swirl, dollop it when you’re about to dig in instead of chilling it blended in, for better texture and flavor pop.

– Salt and time are cheap flavor hacks. A small pinch of salt amps the sweetness and cinnamon, and letting the jar sit overnight (really) makes the oats and chia meld better so the cinnamon and vanilla actually come through. If you want stronger cinnamon, add a bit more before chilling because the chill tones flavors down.

Cinnamon Roll Protein Overnight Oats Recipe

Recipe by Sammy Hunter

0.0 from 0 votes

I developed Cinnamon Protein Overnight Oats that capture cinnamon roll sweetness while cutting calories and offering a strong protein-to-carb balance that fits my macros.

Servings

servings

Calories

501

kcal

Equipment: 1. 16 oz jar with tight lid or a medium mixing bowl for combining and chilling
2. Tablespoon or regular spoon for stirring and pressing out protein clumps
3. Whisk or tight sealing jar lid so you can shake and break up lumps
4. Measuring cups and measuring spoons for milk, oats, yogurt and spices
5. Small bowl and a teaspoon for mixing the cinnamon swirl paste
6. Rubber spatula for scraping the sides and smoothing the yogurt frosting
7. Refrigerator to chill the oats at least 4 hours or overnight
8. Microwave and a microwave safe jar or bowl if you prefer warmed oats

Ingredients

1/2 cup old fashioned rolled oats (about 45 g)
3/4 cup unsweetened almond milk (180 ml) or milk of your choice
1/4 cup plain nonfat Greek yogurt (60 g)
1 scoop vanilla protein powder (about 25-30 g)
1 tbsp chia seeds
1 1/2 tsp ground cinnamon
1/2 tsp pure vanilla extract
1 tbsp pure maple syrup or honey (or 1-2 tsp sweetener of choice)
pinch of salt
2 tbsp nonfat Greek yogurt for a light "frosting" swirl (optional)
1-2 tsp brown sugar or coconut sugar for the cinnamon swirl (optional)

Directions

In a jar or bowl combine 1/2 cup rolled oats, 3/4 cup unsweetened almond milk (or milk of your choice), 1/4 cup plain nonfat Greek yogurt, 1 scoop vanilla protein powder, 1 tbsp chia seeds, 1 1/2 tsp ground cinnamon, 1/2 tsp vanilla extract, 1 tbsp pure maple syrup or honey (or sweetener of choice) and a pinch of salt. Stir until everything looks evenly mixed; protein powder likes to clump so press it against the sides with your spoon.
Whisk vigorously or put the lid on the jar and shake hard for 20 to 30 seconds to help break up any lumps and coat the chia seeds.
Let the mixture sit 4 to 5 minutes, then stir again to knock out any remaining clumps and let the chia start to gel.
Taste and adjust sweetness or cinnamon now if needed, because once it chills the flavors mellow.
For the cinnamon swirl (optional) mix 1 to 2 tsp brown sugar or coconut sugar with a tiny splash of water to make a thick paste, then dollop it on top of the oats and swirl it through with a spoon for that cinnamon roll vibe.
Cover the jar or bowl and refrigerate at least 4 hours but overnight is best so the oats and chia fully soften.
In the morning stir the oats well. If you want the light "frosting" swirl, smooth 2 tbsp nonfat Greek yogurt and either fold it in or dollop on top and swirl it through.
If you prefer warm oats, microwave the jar or bowl for 30 to 60 seconds, stir, and check temperature. Don’t overheat the protein powder or the texture gets weird.
If the oats are thicker than you like after chilling, stir in a little extra milk until it’s the consistency you want.
Keep leftovers covered in the fridge up to 3 days and give them a good stir before eating, you might need to add a splash of milk or a quick swirl of yogurt.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.