I created Cinnamon Protein Overnight Oats that keep the cinnamon-sugar flavor you love while cutting calories and adding extra protein.
I always wanted a breakfast that tastes like a cinnamon roll but wont wreck my macros. My Cinnamon Protein Overnight Oats started as a dare to myself and now it’s my go to when I want something sweet with less guilt.
I mix rolled oats with vanilla protein powder and picture that sticky swirl even before I open the jar. Folks tracking Protein Overnight Oats Macros keep asking what’s different, and honestly half the fun is how silly it feels that this little jar hits like a treat.
You might not believe it until you try.
Ingredients
- Rolled oats: hearty fiber base, slow releasing carbs that keep you full longer, kinda chewy.
- Plain Greek yogurt: protein punch, creamy tang, helps thicken, adds probiotics.
- Vanilla protein powder: boosts protein, supports muscles, makes the oats taste dessert like.
- Unsweetened almond milk: light liquid, low calorie, mild nutty flavor, keeps it creamy.
- Ground cinnamon: warm spice, adds flavor without sugar, may help blood sugar control.
- Chia seeds: tiny fiber bombs, add omega 3s, thicken and give slight crunch.
- Maple syrup: natural sweetener, a little goes a long way, adds depth.
- Low fat cream cheese: optional frosting vibe, tangy creamy, adds richness and decadence.
Ingredient Quantities
- 1/2 cup old-fashioned rolled oats
- 1/2 cup unsweetened almond milk (or milk of choice)
- 1/3 cup plain nonfat Greek yogurt
- 1 scoop (about 25-30 g) vanilla protein powder
- 1 1/2 teaspoons ground cinnamon, divided
- 1 tablespoon packed light brown sugar (for cinnamon swirl)
- 1 tablespoon pure maple syrup or honey
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- pinch of fine sea salt
- 2 tablespoons low fat cream cheese, softened (optional for “frosting”)
How to Make this
1. In a bowl or jar whisk the almond milk and vanilla protein powder until smooth so you dont get clumps; if you dont have a whisk use a fork and elbow grease.
2. Add the Greek yogurt, maple syrup (or honey), vanilla extract and a pinch of sea salt and stir until mixed.
3. Stir in the oats, chia seeds and 1 teaspoon of the ground cinnamon (we’re splitting the cinnamon) until everything is evenly combined.
4. Make the cinnamon swirl by mixing the light brown sugar with the remaining 1/2 teaspoon cinnamon and a tiny splash of milk until it becomes a thick, spreadable paste.
5. Spoon about half of the oat mixture into a jar or container, dollop the cinnamon-brown sugar paste over it, then add the rest of the oats on top.
6. Use a knife or skewer to gently swirl the paste through the layers to create cinnamon ribbons, dont overmix or youll lose the swirl.
7. Seal the jar and refrigerate at least 4 hours or overnight so the oats and chia thicken and flavors meld.
8. If using the optional frosting, beat the softened low fat cream cheese with about 1 teaspoon maple syrup (or honey) and a tiny splash of milk until smooth, then dollop on top before serving.
9. Before eating stir a bit if you want a uniform texture, or leave the swirl intact for pockets of cinnamon sugar; add a splash more milk if its too thick.
10. Store covered in the fridge up to 3 days, just give it a quick stir and maybe a drizzle of extra maple syrup before enjoying.
Equipment Needed
1. Mason jar or lidded container for layering and storing the oats
2. Medium bowl (or use the jar) to mix the wet ingredients
3. Whisk or fork to smooth out the protein powder, elbow grease helps if using a fork
4. Measuring cups and spoons for oats, milk, chia, cinnamon, sugar etc, dont eyeball it
5. Spoon or rubber spatula to stir and to spoon layers into the jar
6. Small bowl to make the cinnamon-brown sugar swirl paste
7. Knife or skewer to gently swirl the cinnamon ribbons through the layers
8. Hand mixer or extra fork for the optional cream cheese “frosting” if you want it smooth
FAQ
Cinnamon Roll Protein Overnight Oats Recipe Substitutions and Variations
- Unsweetened almond milk: swap 1:1 with unsweetened oat milk, soy milk, or regular dairy milk. Oat milk makes it extra creamy and more “cinnamon-roll” like.
- Plain nonfat Greek yogurt: replace with plain skyr, or 1/3 cup cottage cheese blended smooth, or a plant-based Greek style yogurt (same amount). Cottage cheese adds protein, just blend till totally smooth so no lumps.
- Vanilla protein powder: use unflavored protein or collagen peptides plus 1/2 tsp vanilla extract, or skip the scoop and boost yogurt to 1/2 cup with an extra drizzle of maple syrup for sweetness (texture will be a bit thicker).
- Chia seeds: swap for equal parts ground flaxseed or hemp seeds, or try about 3/4 tablespoon psyllium husk for extra thickening but start with less since it swells more.
Pro Tips
– Whisk the protein into the milk first, like really whisk it or shake in a lidded jar, otherwise you’ll be digging out clumps later; if your powder still pills, a quick blitz in a small blender fixes it fast.
– For texture control, bloom the chia seeds in the milk alone for 5 to 10 minutes before adding everything else if you like a silkier, more uniform oat; or add an extra splash of milk right before eating if it firmed up too much overnight.
– Make the cinnamon-brown sugar paste slightly thicker than you think, warm the tiny splash of milk just enough to dissolve the sugar then cool it, and use a thin knife or toothpick to make gentle ribbons so you keep those cinnamon pockets.
– Soften the cream cheese fully and sweeten/taste as you go, a squeeze of lemon or a pinch of salt brightens it, and if you want less dairy tang swap half the cream cheese for extra Greek yogurt.
Cinnamon Roll Protein Overnight Oats Recipe
I created Cinnamon Protein Overnight Oats that keep the cinnamon-sugar flavor you love while cutting calories and adding extra protein.
1
servings
560
kcal
Equipment: 1. Mason jar or lidded container for layering and storing the oats
2. Medium bowl (or use the jar) to mix the wet ingredients
3. Whisk or fork to smooth out the protein powder, elbow grease helps if using a fork
4. Measuring cups and spoons for oats, milk, chia, cinnamon, sugar etc, dont eyeball it
5. Spoon or rubber spatula to stir and to spoon layers into the jar
6. Small bowl to make the cinnamon-brown sugar swirl paste
7. Knife or skewer to gently swirl the cinnamon ribbons through the layers
8. Hand mixer or extra fork for the optional cream cheese “frosting” if you want it smooth
Ingredients
1/2 cup old-fashioned rolled oats
1/2 cup unsweetened almond milk (or milk of choice)
1/3 cup plain nonfat Greek yogurt
1 scoop (about 25-30 g) vanilla protein powder
1 1/2 teaspoons ground cinnamon, divided
1 tablespoon packed light brown sugar (for cinnamon swirl)
1 tablespoon pure maple syrup or honey
1 tablespoon chia seeds
1/2 teaspoon vanilla extract
pinch of fine sea salt
2 tablespoons low fat cream cheese, softened (optional for "frosting")
Directions
- In a bowl or jar whisk the almond milk and vanilla protein powder until smooth so you dont get clumps; if you dont have a whisk use a fork and elbow grease.
- Add the Greek yogurt, maple syrup (or honey), vanilla extract and a pinch of sea salt and stir until mixed.
- Stir in the oats, chia seeds and 1 teaspoon of the ground cinnamon (we're splitting the cinnamon) until everything is evenly combined.
- Make the cinnamon swirl by mixing the light brown sugar with the remaining 1/2 teaspoon cinnamon and a tiny splash of milk until it becomes a thick, spreadable paste.
- Spoon about half of the oat mixture into a jar or container, dollop the cinnamon-brown sugar paste over it, then add the rest of the oats on top.
- Use a knife or skewer to gently swirl the paste through the layers to create cinnamon ribbons, dont overmix or youll lose the swirl.
- Seal the jar and refrigerate at least 4 hours or overnight so the oats and chia thicken and flavors meld.
- If using the optional frosting, beat the softened low fat cream cheese with about 1 teaspoon maple syrup (or honey) and a tiny splash of milk until smooth, then dollop on top before serving.
- Before eating stir a bit if you want a uniform texture, or leave the swirl intact for pockets of cinnamon sugar; add a splash more milk if its too thick.
- Store covered in the fridge up to 3 days, just give it a quick stir and maybe a drizzle of extra maple syrup before enjoying.
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.
Nutrition Facts
- Serving Size: 350g
- Total number of serves: 1
- Calories: 560kcal
- Fat: 14.5g
- Saturated Fat: 4.2g
- Trans Fat: 0g
- Polyunsaturated: 3.9g
- Monounsaturated: 6.4g
- Cholesterol: 20mg
- Sodium: 500mg
- Potassium: 720mg
- Carbohydrates: 67g
- Fiber: 10g
- Sugar: 31g
- Protein: 38g
- Vitamin A: 120IU
- Vitamin C: 0.5mg
- Calcium: 480mg
- Iron: 3.6mg
