I crafted Cinnamon Protein Overnight Oats that pack cinnamon roll flavor into a lower calorie, protein-forward breakfast with macros that surprised me.
I crave something that tastes like a cinnamon roll but is actually smart. My Cinnamon Protein Overnight Oats began as a lazy experiment and stuck because it’s surprising good.
Featuring old fashioned rolled oats and a bold hit of ground cinnamon, it hits that bakery note with way fewer calories. Folks always want to see the Protein Overnight Oats Macros, so I kept it balanced so you get protein without the sugar crash.
It’s not boring, and it sneaks into meal prep, breakfasts, or a late night bite. I promise it’ll make you question what a sensible treat can actually do.
Ingredients
- Old fashioned oats: high in fiber, slow carbs, keeps you full longer.
- Vanilla protein powder: adds protein, helps muscle repair, sweetens things a bit.
- Greek yogurt: creamy, boosts protein and tang, makes oats richer and thicker.
- Chia seeds: tiny fiber bombs, soak up liquid, give pudding like texture.
- Ground cinnamon: warm flavor, lowers sweetness need, can help blood sugar.
- Maple syrup or honey: natural sweetener, adds carbs and flavor so it’s it’s tasty.
- Reduced fat cream cheese: optional icing, gives tangy sweet cream feel, richer bite.
Ingredient Quantities
- 1/2 cup (45 g) old fashioned rolled oats
- 1 scoop (25 to 30 g) vanilla protein powder whey or plant
- 1/2 cup (120 ml) milk of choice almond, skim or oat
- 1/4 cup (60 g) plain Greek yogurt
- 1 tablespoon chia seeds
- 2 teaspoons ground cinnamon
- 1 tablespoon pure maple syrup or honey or 1 tablespoon brown sugar, adjust to taste
- 1/2 teaspoon vanilla extract
- Pinch of salt
- 2 tablespoons reduced fat cream cheese softened optional for icing
- 1 tablespoon light brown sugar optional for cinnamon sugar topping
- 1 tablespoon chopped pecans or walnuts optional
How to Make this
1. Start by pouring 1/2 cup oats into a jar or bowl. In a separate small cup whisk 1 scoop vanilla protein powder with 1/2 cup milk until smooth so it dont get clumpy, then add 1/4 cup plain Greek yogurt, 1 tbsp chia seeds, 2 tsp ground cinnamon, 1 tbsp maple syrup or honey (or brown sugar), 1/2 tsp vanilla extract and a pinch of salt and stir.
2. Pour the wet mix over the oats and stir everything together until well combined so the oats are fully coated.
3. Taste it quick and adjust sweetness or cinnamon now, this is easier than fixing it later.
4. Seal the jar or cover the bowl and refrigerate at least 4 hours but overnight is best for texture.
5. In the morning give it a good stir; if its too thick add a splash of milk to loosen to your liking.
6. Optional cinnamon cream cheese icing: beat 2 tbsp softened reduced fat cream cheese with about 1 tsp milk and a little maple syrup until smooth then dollop or swirl on top.
7. Optional cinnamon sugar topping: mix 1 tbsp light brown sugar with about 1/2 tsp ground cinnamon and sprinkle over the oats for that cinnamon roll crunch.
8. Optional crunch: scatter 1 tbsp chopped pecans or walnuts on top for texture and extra flavor.
9. To enjoy warm microwave the jar or bowl for 30 to 60 seconds, stir and add a bit more milk if needed; serve right away.
10. Store leftovers covered in the fridge up to 3 days, just stir before eating and sweeten again if needed.
Equipment Needed
1. Mason jar or small bowl with lid (for soaking the oats)
2. Measuring cup (1/2 cup) and measuring spoons
3. Small cup or ramekin for whisking the protein powder with milk
4. Whisk or fork (so it dont get clumpy)
5. Spoon or rubber spatula for mixing and scraping
6. Refrigerator to chill overnight
7. Microwave safe bowl or jar for warming in the morning
8. Small knife and cutting board or a bowl for chopping/sprinkling nuts
FAQ
Cinnamon Roll Protein Overnight Oats Recipe Substitutions and Variations
- Old fashioned rolled oats: swap for quick oats (use 1:1, they get softer so texture is creamier), or use quinoa flakes 1:1 for a nuttier, higher protein bite — avoid raw steel cut oats unless you precook them.
- Vanilla protein powder: replace the scoop with 1/2 cup cottage cheese or 1/2 cup silken tofu (both add ~12 to 15 g protein and keep it creamy), or use an extra 1/4 to 1/2 cup plain Greek yogurt if you want fewer powders.
- Milk of choice: use unsweetened soy milk for more protein, kefir for a tangy probiotic boost, or canned light coconut milk for extra richness (reduce any added sweetener, coconut milk tastes sweeter).
- Reduced fat cream cheese (for the icing): swap with 2 tablespoons plain Greek yogurt or 2 tablespoons mascarpone for similar creaminess, or blend 2 tablespoons soaked cashews with a pinch of salt for a dairy free “cream cheese” that’s smooth and slightly sweeten to taste.
Pro Tips
1) Mix the protein powder with the milk first, in a shaker or small cup, and give it a good swirl so it dissolves. If you just dump the powder on top you WILL get clumps, and they dont always break up later.
2) Texture trick: let it sit overnight if you can, but if you need it same-day pour in a little extra milk and stir after 10 to 20 minutes so the oats hydrate evenly. Flavors mellow in the fridge, so taste again in the morning and add a tiny splash more sweetener if it seems flat.
3) For creamier mouthfeel beat the softened cream cheese with a little milk until smooth before adding, or swap in a higher fat yogurt. Cold cream cheese lumps less when it”s pre-whisked, trust me.
4) Crunch and aroma: toast the pecans or walnuts in a dry pan for 2 to 3 minutes until fragrant, then cool and add just before eating. The toasting makes them way more interesting than raw nuts.
Cinnamon Roll Protein Overnight Oats Recipe
I crafted Cinnamon Protein Overnight Oats that pack cinnamon roll flavor into a lower calorie, protein-forward breakfast with macros that surprised me.
1
servings
483
kcal
Equipment: 1. Mason jar or small bowl with lid (for soaking the oats)
2. Measuring cup (1/2 cup) and measuring spoons
3. Small cup or ramekin for whisking the protein powder with milk
4. Whisk or fork (so it dont get clumpy)
5. Spoon or rubber spatula for mixing and scraping
6. Refrigerator to chill overnight
7. Microwave safe bowl or jar for warming in the morning
8. Small knife and cutting board or a bowl for chopping/sprinkling nuts
Ingredients
1/2 cup (45 g) old fashioned rolled oats
1 scoop (25 to 30 g) vanilla protein powder whey or plant
1/2 cup (120 ml) milk of choice almond, skim or oat
1/4 cup (60 g) plain Greek yogurt
1 tablespoon chia seeds
2 teaspoons ground cinnamon
1 tablespoon pure maple syrup or honey or 1 tablespoon brown sugar, adjust to taste
1/2 teaspoon vanilla extract
Pinch of salt
2 tablespoons reduced fat cream cheese softened optional for icing
1 tablespoon light brown sugar optional for cinnamon sugar topping
1 tablespoon chopped pecans or walnuts optional
Directions
- Start by pouring 1/2 cup oats into a jar or bowl. In a separate small cup whisk 1 scoop vanilla protein powder with 1/2 cup milk until smooth so it dont get clumpy, then add 1/4 cup plain Greek yogurt, 1 tbsp chia seeds, 2 tsp ground cinnamon, 1 tbsp maple syrup or honey (or brown sugar), 1/2 tsp vanilla extract and a pinch of salt and stir.
- Pour the wet mix over the oats and stir everything together until well combined so the oats are fully coated.
- Taste it quick and adjust sweetness or cinnamon now, this is easier than fixing it later.
- Seal the jar or cover the bowl and refrigerate at least 4 hours but overnight is best for texture.
- In the morning give it a good stir; if its too thick add a splash of milk to loosen to your liking.
- Optional cinnamon cream cheese icing: beat 2 tbsp softened reduced fat cream cheese with about 1 tsp milk and a little maple syrup until smooth then dollop or swirl on top.
- Optional cinnamon sugar topping: mix 1 tbsp light brown sugar with about 1/2 tsp ground cinnamon and sprinkle over the oats for that cinnamon roll crunch.
- Optional crunch: scatter 1 tbsp chopped pecans or walnuts on top for texture and extra flavor.
- To enjoy warm microwave the jar or bowl for 30 to 60 seconds, stir and add a bit more milk if needed; serve right away.
- Store leftovers covered in the fridge up to 3 days, just stir before eating and sweeten again if needed.
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: 290g
- Total number of serves: 1
- Calories: 483kcal
- Fat: 9.5g
- Saturated Fat: 1.6g
- Trans Fat: 0g
- Polyunsaturated: 4.3g
- Monounsaturated: 2g
- Cholesterol: 25mg
- Sodium: 260mg
- Potassium: 620mg
- Carbohydrates: 60g
- Fiber: 11.5g
- Sugar: 23g
- Protein: 38.2g
- Vitamin A: 150IU
- Vitamin C: 0.5mg
- Calcium: 320mg
- Iron: 4.5mg
