This high protein cinnamon roll overnight oats recipe came to life during one of those weeks when I was craving cinnamon rolls but didn’t want to derail my healthy eating streak. I was meal prepping on a Sunday evening and staring at a jar of oats, a tub of Greek yogurt, and a bottle of vanilla protein powder. That’s when it hit me—what if I could turn my favorite dessert into a wholesome breakfast?
I’ve always loved the cozy, nostalgic flavor of cinnamon rolls. That sweet cinnamon swirl, the creamy icing, and the soft doughy texture are hard to resist. But making a batch from scratch takes time, and it’s not exactly something I can enjoy every morning guilt-free. So I set out to create something that captured that same warm, spiced flavor in a more nutritious form. The result was better than I imagined.
This recipe has quickly become one of my go-to breakfasts. It gives me the taste of a cinnamon roll, but in a high-protein, fiber-rich form that actually keeps me full until lunch. Plus, it takes less than 10 minutes to prepare the night before. All I have to do in the morning is open the fridge, give it a stir, and dig in.
I like to think of this as a breakfast that feels like a treat but fuels me for the day ahead. Whether I’m heading into a long day of work or just easing into a weekend morning, it always hits the spot. If you’re someone who loves dessert-inspired breakfasts and wants something nutritious, quick, and genuinely satisfying, this recipe is for you. Let me walk you through exactly how I make it, so you can wake up to this deliciousness tomorrow morning.
What is high protein cinnamon roll overnight oats?
High protein cinnamon roll overnight oats are a nutritious, no-cook breakfast that combines the comforting flavor of cinnamon rolls with the health benefits of oats and added protein. They’re made by soaking rolled oats in milk, Greek yogurt, protein powder, and cinnamon overnight. The result is a creamy, spiced oatmeal with a dessert-like flavor and a powerful protein punch to keep you fueled throughout the day.
With a swirl of cinnamon and sweetener, and often a drizzle of cream cheese-inspired topping, these oats mimic the taste of a fresh cinnamon roll while being far more balanced and wholesome.
Why you should try this recipe?
If you’re tired of plain oats and looking for something more exciting, this is the recipe you need.
It’s packed with protein to keep you full, easy to prepare ahead of time, and delicious enough to feel like a treat.
Whether you’re trying to build muscle, balance your blood sugar, or simply eat better, this recipe ticks all the boxes. Plus, it saves time in the morning and gives you something to look forward to.
Ingredients needed to make high protein cinnamon roll overnight oats
Here’s everything I use:
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1/2 cup rolled oats
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1/2 cup milk of choice (I use almond or oat milk)
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1/2 cup plain Greek yogurt
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1 scoop vanilla protein powder
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1 tablespoon maple syrup or honey
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1 teaspoon cinnamon
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1/4 teaspoon vanilla extract
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Pinch of salt
For the cinnamon swirl:
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1/2 teaspoon cinnamon
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1 teaspoon maple syrup
Optional topping:
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1 tablespoon cream cheese (softened) mixed with 1 teaspoon maple syrup and a splash of milk
Instruction to make high protein cinnamon roll overnight oats
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Mix the base ingredients:
In a jar or bowl, combine rolled oats, milk, Greek yogurt, protein powder, maple syrup, cinnamon, vanilla extract, and a pinch of salt. Stir thoroughly to make sure everything is well mixed and the protein powder is fully incorporated. -
Create the cinnamon swirl:
In a small bowl, mix 1/2 teaspoon cinnamon with 1 teaspoon maple syrup. Swirl this into the oat mixture for that iconic cinnamon roll flavor. Don’t fully blend it in—leave a few visible streaks for that authentic swirl effect. -
Refrigerate:
Cover your jar or bowl and refrigerate overnight or for at least 4 hours. The oats will soften and absorb all the flavors. -
Prepare the topping (optional):
In the morning, mix cream cheese with maple syrup and a little milk to create a drizzle. Spoon or pipe it over the oats for a creamy, frosting-like touch. -
Serve and enjoy:
Give your oats a good stir, add the topping if using, and enjoy straight from the fridge or slightly warmed.
high protein cinnamon roll overnight oats
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk of choice I use almond or oat milk
- 1/2 cup plain Greek yogurt
- 1 scoop vanilla protein powder
- 1 tablespoon maple syrup or honey
- 1 teaspoon cinnamon
- 1/4 teaspoon vanilla extract
- Pinch of salt
- For the cinnamon swirl:
- 1/2 teaspoon cinnamon
- 1 teaspoon maple syrup
- Optional topping:
- 1 tablespoon cream cheese softened mixed with 1 teaspoon maple syrup and a splash of milk
Instructions
- In a jar or bowl, combine rolled oats, milk, Greek yogurt, protein powder, maple syrup, cinnamon, vanilla extract, and a pinch of salt. Stir thoroughly to make sure everything is well mixed and the protein powder is fully incorporated.
- In a small bowl, mix 1/2 teaspoon cinnamon with 1 teaspoon maple syrup. Swirl this into the oat mixture for that iconic cinnamon roll flavor. Don’t fully blend it in—leave a few visible streaks for that authentic swirl effect.
- Cover your jar or bowl and refrigerate overnight or for at least 4 hours. The oats will soften and absorb all the flavors.
- In the morning, mix cream cheese with maple syrup and a little milk to create a drizzle. Spoon or pipe it over the oats for a creamy, frosting-like touch.
- Give your oats a good stir, add the topping if using, and enjoy straight from the fridge or slightly warmed.
Notes
Nutritional value
The nutrition can vary depending on your protein powder and yogurt, but here’s an approximate breakdown per serving:- Calories: 350 to 400
- Protein: 25 to 30 grams
- Fiber: 6 to 8 grams
- Healthy fats: 8 to 10 grams
- Sugar: 7 to 10 grams (from yogurt, syrup, and toppings)
What goes well with high protein cinnamon roll overnight oats
This recipe pairs beautifully with:
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A hot cup of black coffee or chai tea
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A side of fresh fruit like banana slices or berries
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A spoonful of almond or peanut butter on top
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Crushed pecans or walnuts for a bit of crunch
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A sprinkle of granola if you want some texture
My tips to make the best high protein cinnamon roll overnight oats
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Use a creamy Greek yogurt: It makes the oats richer and closer to the texture of actual cinnamon rolls.
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Adjust sweetness to taste: Depending on your protein powder, you might need more or less maple syrup.
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Make the swirl dramatic: Don’t skip the cinnamon swirl—it really brings the flavor together.
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Let it sit overnight: While you can eat it after 4 hours, I find the texture is best after a full night in the fridge.
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Add toppings just before eating: This keeps the texture fresh and the flavors bold.
Easy variations of high protein cinnamon roll overnight oats
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Vegan version: Use plant-based yogurt and protein powder, and skip the cream cheese topping or use a dairy-free version.
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Apple cinnamon: Add shredded apples or cooked apple slices for a fruity twist.
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Chocolate cinnamon: Mix in a teaspoon of cocoa powder for a chocolatey flavor combo.
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No protein powder: Use extra yogurt and a touch of nut butter for added protein.
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Warm it up: Heat it briefly in the microwave if you prefer warm oats in the morning.
Best way to store high protein cinnamon roll overnight oats
I store mine in individual jars with lids so they’re ready to grab and go. They’ll stay fresh in the refrigerator for up to 4 days. If the oats thicken too much, just stir in a splash of milk before serving. I usually prep a few jars at a time to make my mornings easier.
Nutritional value
The nutrition can vary depending on your protein powder and yogurt, but here’s an approximate breakdown per serving:
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Calories: 350 to 400
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Protein: 25 to 30 grams
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Fiber: 6 to 8 grams
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Healthy fats: 8 to 10 grams
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Sugar: 7 to 10 grams (from yogurt, syrup, and toppings)
It’s a balanced meal that supports muscle recovery, keeps you satisfied, and feels like dessert.
FAQs
Can I use instant oats?
You can, but the texture will be softer. Rolled oats give the best consistency for overnight oats.
Can I skip the protein powder?
Yes, just increase the Greek yogurt slightly or add a spoonful of nut butter for extra protein.
Is this good for kids?
Absolutely, just adjust the protein powder type and sweetness based on their needs.
Can I make it without yogurt?
Yes, you can use all milk or a plant-based alternative, though the texture will be slightly thinner.
Can I double the recipe?
Definitely. Just multiply the ingredients and portion it into individual jars for meal prep.
Conclusion
This high protein cinnamon roll overnight oats recipe has truly become one of my all-time favorites. What started as a little experiment to satisfy my cinnamon roll cravings without the sugar rush turned into a breakfast ritual I actually look forward to. I love how it blends indulgent flavors with real nutrition. There’s something comforting about waking up and knowing breakfast is already taken care of—and it tastes like dessert.
I’ve made this recipe dozens of times, and each time, I’m reminded how much I enjoy the balance of sweet and spice. The cinnamon swirl, the creamy texture from the yogurt, and the added protein make it feel like such a complete meal. I’ve even had friends and family ask for the recipe after trying it once. It’s just that good.
Over time, I’ve played around with toppings and variations, but the core recipe always stays the same because it just works. Whether you eat it cold from the fridge, warm it up a little, or layer it with fresh fruit or granola, it delivers that cozy cinnamon roll flavor in every bite. It’s filling, nourishing, and endlessly satisfying.
If you’re like me and always looking for breakfasts that are quick, delicious, and actually make you feel good, this one belongs in your routine. It’s perfect for busy mornings, weekend meal prep, or those moments when you want something sweet but still want to stick to your goals.
I hope you enjoy this recipe as much as I do. Give it a try, and don’t be surprised if it becomes your new favorite way to start the day. Let me know how you make it your own—I’d love to hear your twists on it.
