Protein Cinnamon Roll Overnight Oats

Protein Cinnamon Roll Overnight Oats

These protein cinnamon roll overnight oats have all the flavors of a cinnamon bun but without all the added fat, sugars, and calories.

Originally posted 5/11/16; updated 10/16/18

Overnight oats are my go-to healthy breakfast during the week

Despite having possibly hundreds of breakfast recipes bookmarked or pinned, do you still find yourself eating the same things every day?

At least 5 days a week for the past year, Bry and I have peanut butter overnight oats for breakfast (and we still haven’t gotten tired of them).

But every once and awhile, I get food-envy of other bloggers’ overnight oat recipes, so I try switching things up. And every time I regret it.

Not because those recipes aren’t good – trust me there are SO many good overnight oats combinations out there – but because I just love my peanut butter oats so much.

But let me tell you, these were worth switching it up!

These protein cinnamon roll overnight oats are super filling

As I’ve talked about in other posts, breakfast is a very important meal for me.

Unlike people who wake up and can go hours before eating anything, I can’t function in the morning until I have something to eat.

And it better be filling. So when I went to make cinnamon roll oats, I knew they had to be high in protein to keep my hunger at bay.

Enter in vanilla protein powder and, of course, Greek yogurt.

Choosing a Protein Powder

There are a lot of protein powders out on the market. To decide which is best for you, check out this post I wrote for Lose It!

Briefly, the key is to do your research so you know exactly what’s in it.

For vegan powders, I like Sun Warrior and Owyn, otherwise I’ve been loving Naked Whey’s line of whey-based powders.

Protein Cinnamon Roll Overnight Oats

What you need to make protein cinnamon roll overnight oats

  • Rolled oats
  • Chia seeds
  • Cinnamon
  • Plain Greek yogurt (the higher the fat content, the creamier your oats will be)
  • Unsweetened almond or oat milk
  • Vanilla protein powder
  • Brown sugar

These oats use Greek yogurt instead of cream cheese for a healthier twist.

Orignially I was thinking about mixing cream cheese into the yogurt to replicate the addicting cream cheese frosting that is usually drizzled over cinnamon rolls.

However, I decided to just stick with the base recipe knowing I could add the cream cheese the next day if I felt the protein cinnamon roll overnight oats needed it.

The verdict: the plain Greek yogurt provides enough of a tang that I actually didn’t miss the cream cheese (and this comes from a girl who has could eat cream cheese straight from the tub).

Cinnamon Swirl on Top vs. Mixing It all Together

Previously I made these oats with a thick cinnamon swirl mixture.

However, after hearing back from many of you, I played around with the recipe.

I found that mixing everything together made for the best texture (although, it isn’t quite as pretty).

How to adjust the texture of protein cinnamon roll overnight oats

If you’re new to overnight oats, then it’s important to know that it can take a few tries to find the right texture for you.

Personally, I love my oats super thick. But I know that doughy, borderline paste, texture isn’t for everyone.

If your oats are too thick, here are some ways to adjust:

  • Add more milk the night before or the morning of
  • Reduce or leave out the Greek yogurt
  • Try a different type or amount of protein powder

As protein powders all absorb liquid differently, the amount of protein powder to add is more of a guideline. Start with a small amount, mix, and add more protein if you want your oats thicker.

Or add more protein powder for the protein and then up the milk.

Reversely, if you oats are too thin, try reducing the milk or trying a different protein powder.

More High Protein Overnight Oat Recipes

If you make this recipe let me know what you think! Drop a comment below or tag TheHealthyToast_RD on Instagram! 

Protein Cinnamon Roll Overnight Oats

Protein Cinnamon Roll Overnight Oats

While not as buttery and gooey as traditional cinnamon rolls, these overnight oats have all the flavors of a cinnamon but without all the added fat, sugars, and calories.
Prep Time10 mins
Course: Breakfast
Cuisine: American
Keyword: Cinnamon, Overnight oats
Servings: 1
Calories: 260kcal
Author: Kelli


  • ½ cup original rolled oats
  • ¼ cup plain Greek yogurt I used 2% fat
  • ½ cup unsweetened vanilla almond milk or milk of choice
  • 2 tablespoons vanilla protein powder I used Sun Warrior
  • 3 tablespoons of water or milk
  • ½ – 1 tsp cinnamon depending on how strong you want the cinnamon flavor
  • 1 tsp brown sugar


  • Combine oatmeal, chia seeds, Greek yogurt, and almond milk in a mason jar or other small container.
  • In a small bowl, combine protein powder, cinnamon, and sugar. Slowly start adding water/milk until the mixture is thick but still liquid.
  • Stir protein mixture into oats and place in fridge overnight. Enjoy in the morning!


Nutrition facts (will vary based on protein powder, milk, and yogurt used): 260 calories, 4g fat, 38g carbs, 6g fiber, 8g sugar, 19g protein

Add a comment


  • Amber AvatarAmber4 years ago

    Can I leave out the protein powder? Don’t have any and tight on money right now to buy some but this sounds so good! What would I adjust if I left it out?

    • The Healthy Toast AvatarThe Healthy Toast4 years ago

      Hi Amber! Unfortunately the protein powder is what really gives these oats their flavor and texture. You could try playing around with adding a little powdered vanilla creamer but that’d amend up adding extra sugar and I’m not sure if the flavor would be quite right. I’ll keep my eyes out for similar recipes and let you know if I think of another idea!

  • Becca | Rabbit Food Runner AvatarBecca | Rabbit Food Runner4 years ago

    I love overnight oats and now that there are healthy vegan greek yogurt options it’s easy to make this plant-based!

  • Kara Lydon AvatarKara Lydon4 years ago

    Looks amazing, I love anything inspired by cinnamon rolls!

  • Cesar AvatarCesar5 years ago

    This has become my favorite overnight oats recipe of all time. I used honey instead of sugar, came out perfect!

    • The Healthy Toast AvatarThe Healthy Toast5 years ago

      I’m so glad you like it Cesar! Honey would be delicious – I’ll have to give that a try!

  • Cathy AvatarCathy6 years ago

    This looked really good and we like overnight oatmeal, but althogh the concept sounded good the finished product turned out more like paste and was strange tasting. Will not make again.

    • The Healthy Toast AvatarThe Healthy Toast6 years ago

      I’m sorry to hear it didn’t turn out for you Cathy. Protein powders hall ave different tastes and absorb moisture differently. If you want, maybe try it again with either a different protein powder and/or more liquid? I hope you have better success with my other recipes!

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

    Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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