Easy High Protein Cinnamon Roll Overnight Oats

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Full of healthy ingredients and cinnamon roll flavor, this cinnamon roll overnight oats recipe is the perfect way to have a satiating breakfast, even on busy mornings. Plus, optionally add the protein-packed icing to start your day with over 50 grams of protein!

Close-up of overnight oats with a bite missing and a spoon tucked in.

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Ingredients and Substitutions
Instructions
Variations
Storage
Tips
FAQ
Recipe

Ingredients and Substitutions

Oats: Traditional rolled oats work best, but quick oats can also work. Steel-cut oats take more time, but they will also absorb a good amount of the milk after a couple of days. If you have steel-cut oats, though, why not make my well-loved pb & blueberry oats instead?
Protein powder: I love ghost brand vegan pancake batter protein, but use your favorite vanilla flavor protein.
Chia seeds: Chia adds texture and healthy fats to keep you full. You can also use flax seeds, though they have a nuttier flavor.
Unsweetened soy milk: I prefer soy for its protein, taste, and environmental impact, but any unsweetened nondairy milk will do, including oat or almond milk.
Cinnamon: These wouldn't be cinnamon bun overnight oats without cinnamon, right?
Silken tofu (optional): Blending firm or extra-firm silken tofu makes for a creamy and high protein base for our icing.
Lemon juice (optional): A touch of lemon juice adds a hint of tart to mimic the flavor of cream cheese icing.

Instructions

To start, add all the dry ingredients to your 16-ounce jar or meal prep container. Use a long-stem fork to mix them until all dry ingredients appear well combined.

Oats before and after mixing the dry ingredients.

From here, mix in the milk. Look at the underside of your container for any pockets of dry ingredients, and incorporate those too. Then, it's time to refrigerate! Refrigerate your oats for at least 4 hours, though overnight is best. Stop here for easy overnight oats with warm cinnamon flavor. If you are making the icing, though, refrigerate the oats while you mix up the icing.

To make the icing, add all of the icing ingredients to an immersion or high-power blender. Then blend, occasionally scraping down the sides until you have an icing that is completely smooth and creamy.

Protein icing before and after blending.

From here, you can smooth the icing over your (slightly set) oats and place them back in the fridge until you're ready to dig in. If your oats are still too wet, refrigerate the icing separately for the morning. When you're ready for breakfast, top your oats with a bit more cinnamon and some chopped pecans for crunch.

Iced overnight oats before and after adding toppings.

Variations

Chocolate peanut butter overnight oats: Swap out the cinnamon for 1-2 teaspoons of cocoa powder (and use chocolate protein powder if you have it). Instead of the icing, add a healthy dollop of peanut butter!

Blueberry donut overnight oats: Add a handful of fresh blueberries to the oats. Instead of cinnamon and nuts, top with a few more blueberries and lemon zest.

Cozy cinnamon oats: Prefer a cozier oatmeal dish? Try my cinnamon spice oatmeal with similar flavors but cozier vibes.

Storage

Overnight oats in a mason jar and in a meal prep container.

Make-ahead: Set the number of servings you want to make into the recipe card below. Then, combine all the dry ingredients in a large container and store them so they just need milk added. Measure once, and make it again and again by scooping out ¾ cup of dry ingredients whenever the craving arises.

Storage: Overnight oat recipes typically last 3-5 days in an airtight container in the fridge.

Freezing: Freeze your overnight oats in freezer-safe glass jars or apportioned in muffin tins. They should last up to 3 months this way. Place them in the fridge overnight to thaw and enjoy.

Tips

Oatmeal with icing and toppings with a gold spoon tucked in for a bite.

My protein powder makes these oats sweet enough, but feel free to add a sweetener. A liquid sweetener, like maple syrup, works best.
I like to make between 4-6 servings at a time for my spouse and me to enjoy throughout the week whenever we need a breakfast protein boost!
If I do not add the icing, I store my oats in a mason jar. With the icing, though, I like to use a flat glass container to ensure I get icing in every bite!
Eco tip: Leftover silken tofu? Whip up a partial batch of vegan sour cream or a creamy pasta sauce like I use in my baked spaghetti so it doesn't go to waste.

FAQ

Are overnight rolled oats healthy?

While everyone's definition of healthy can differ, I consider overnight oats a healthy part of a balanced diet. These oats are full of satiating protein and fiber and even have some healthy fats thanks to the chia seeds and pecan topping.

Can overnight oats be made in any container?

Any airtight container works. Many like to use wide-mouth mason jars or weck jars to store their oats, but flat "meal prep" style containers work great when there is an icing or yogurt topping, so you can get some topping in every bite!