Wake up to the flavor of a cinnamon roll in a convenient meal-prep breakfast. These Cinnamon Roll Protein Overnight Oats combine hearty oats, Greek yogurt, vanilla protein powder and a sweet cinnamon swirl for a creamy breakfast that requires no morning cooking.
Why You’ll Love These Overnight Oats
- No cooking required
- Approximately 30–38 grams of protein per serving
- Four ready-to-go breakfast portions
- Warm cinnamon-roll flavor with a creamy yogurt topping
- Easy to customize for your preferred sweetness and texture
Ingredients
Makes 4 servings
For the Overnight Oats
- 2 cups old-fashioned rolled oats
- 2 cups milk of choice
- 1 cup plain Greek yogurt
- 4 scoops vanilla protein powder
- 4 tablespoons chia seeds
- 2 tablespoons maple syrup or honey
- 2 teaspoons ground cinnamon
- 2 teaspoons vanilla extract
- 1/4 teaspoon salt
For the Cinnamon-Yogurt Swirl
- 1/2 cup plain Greek yogurt
- 1 tablespoon maple syrup or honey
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 1–2 tablespoons milk, as needed for drizzling
Step-by-Step Instructions
1. Mix the Oat Base
Add the rolled oats, milk, 1 cup Greek yogurt, protein powder, chia seeds, maple syrup, cinnamon, vanilla and salt to a large bowl. Stir thoroughly until the protein powder is completely incorporated.
2. Divide the Oats
Divide the mixture evenly among four jars or meal-prep containers. Leave a little room at the top for the cinnamon-yogurt swirl.
3. Prepare the Swirl
In a small bowl, combine the remaining Greek yogurt, maple syrup, cinnamon and vanilla. Add milk a little at a time until the mixture is smooth enough to spoon or drizzle.
4. Add the Cinnamon-Roll Topping
Spoon the yogurt mixture over each jar. Gently swirl some of it into the oats with the tip of a spoon while leaving a visible spiral on top.
5. Refrigerate Overnight
Cover the jars and refrigerate for at least 6 hours or overnight. The oats and chia seeds will absorb the liquid and develop a thick, creamy texture.
6. Stir and Serve
Stir before eating and add a splash of milk if you prefer thinner oats. Enjoy them cold, or transfer a serving to a microwave-safe bowl and warm it gently.
Estimated Nutrition
Per serving, based on 4 servings: approximately 430–520 calories, 30–38 grams of protein, 55–68 grams of carbohydrates and 10–16 grams of fat.
Nutrition values are estimates and will vary based on the milk, Greek yogurt, protein powder, sweetener and portion sizes used.
Meal-Prep and Storage Tips
- Refrigerator: Store covered jars for up to 4 days.
- Best texture: The oats become thicker as they sit, so add milk before serving if needed.
- Portable portions: Use jars or containers with secure lids for an easy grab-and-go breakfast.
- Serving temperature: Eat the oats chilled or warm them after transferring to a microwave-safe bowl.
- Freezing: Freezing is not recommended because the yogurt topping may separate after thawing.
Easy Swaps and Variations
- Add chopped pecans or walnuts for crunch.
- Stir in diced apple for an apple-cinnamon variation.
- Use dairy-free yogurt and plant-based protein powder for a dairy-free version.
- Add a pinch of nutmeg for a warmer bakery-style flavor.
- Top with sliced banana or fresh berries immediately before serving.
Food-Safety Note
Keep the prepared oats refrigerated because they contain milk and Greek yogurt. Use clean jars and utensils, keep each serving covered and do not leave the oats at room temperature for more than two hours.
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