Cinnamon roll overnight oats are the cozy, hearty breakfast you need to try for fall meal prep. Healthy, gluten-free and like dessert for breakfast!
Welcome to the latest installment of Dessert for Breakfast! So far I've done oat spins with on birthday cake, cheesecake, tiramisu and even more. There's pretty much NOTHING that oats can't do!
But now that September is rolling around, it only seemed fair to share my cinnamon roll overnight oats. Warm spices, toasty cinnamon and a hint of maple... say less. It's a staple fall breakfast, especially for the transition season when it's still warm out but the leaves are turning red.
Why This Recipe Is Dietitian Approved
- Meal prep friendly. There's reason that overnight oats are a meal prep staple- they store well and they're so fast to prep.
- High in fibre. These overnight oats have 9 g of fibre, which is so important for gut health, digestion and satiety.
- 5 minutes of prep. It doesn't get faster than this! All you need is 5 minutes the night before, and you've got breakfast ready for the next day. Healthy eating made simple.
Ingredients
- Oats
- Chia seeds
- Vanilla protein powder (optional)
- Cinnamon
- Salt
- Milk
- Maple syrup
- Plain Greek yogurt
- Vanilla extract
For topping:
- Plain Greek yogurt
- Icing sugar
- Cinnamon
- Milk
Instructions
In a small container or mason jar add oats, chia seeds, vanilla protein powder, cinnamon and salt.
Add milk, maple syrup, Greek yogurt and vanilla extract and stir well. Cover and place in the fridge to thicken for at least 3 hours (preferably overnight).
Make your topping by whisking together Greek yogurt, icing sugar and milk of choice, place in the fridge until the morning.
In the morning top with additional cinnamon and drizzle with yogurt topping.
Substitutions and Variations
To make gluten-free: Use certified gluten-free oats.
To make dairy-free: Use a plant-based milk and dairy-free yogurt.
To make nut-free: This recipe is naturally nut-free.
Missing ingredients? Try these:
- Plain Greek yogurt: Swap for vanilla Greek yogurt. This option tends to be sweeter, so you may not need the maple syrup.
- Oats: Rolled oats, quick oats and minute oats all work. I don't recommend using steel cut oats
- Maple syrup: Swap for 1 teaspoon brown sugar
- Protein powder: Optional for an added protein boost. If you do not wish to add, it you can omit, reduce the milk to ½ cup, and add an additional ½ teaspoon vanilla extract
- Icing sugar topping: This is optional! Swap for vanilla Greek yogurt
Top your overnight oats with any fruit and chopped nuts of choice (almonds, walnuts, pecans, etc.)!
Equipment
- Mason jar
Storage
Overnight oats can stay fresh in the fridge for up to 5 days. Once thick (after 3 hours), you can add the topping and cinnamon directly onto the oats and store them as-is to reduce morning prep.
Top Tip
I find that giving the oats a stir once or twice throughout the soaking period really helps to mix everything properly, as the liquid can stay on top. This isn't completely necessary, but helps if your oats end up too liquidy.
Frequently Asked Questions
No, the oats soak up the liquid and soften. If you don't like them cold, you can heat them up in the microwave.
Oats have a special fibre called beta-glucan that helps decrease cholesterol. These cinnamon roll overnight oats also have protein, calcium and other important nutrients. I'd definitely say that overnight oats are healthy!
They actually don't! It only takes around 3 hours for them to thicken, however it's just easier for most people to stick them in the fridge overnight.
I always use Nuzest vanilla protein! If you want to try it you can use NOURISHEDBYNIC to save some $$$
Oats are a source of carbs, meaning they will raise your blood sugar. This is completely normal! However, when paired with protein and fibre (like in this recipe), you will have a stable blood sugar response!
More Healthy Breakfast Recipes
Try out these other fall-inspired dessert for breakfast recipes next:
PS. I love seeing my recipes in action! If you decide to make cinnamon roll overnight oats, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Cinnamon Roll Overnight Oats
Ingredients
- ½ cup oats quick, rolled or minute all work
- 1 tablespoon chia seeds
- 2 tablespoon vanilla protein powder optional
- 1 teaspoon cinnamon
- ⅛ teaspoon salt
- ¾ cup milk of choice
- 1 teaspoon maple syrup
- 4 tablespoon plain Greek yogurt
- 1 teaspoon vanilla extract
For the topping:
- Additional cinnamon
- 1 tablespoon plain Greek yogurt
- 1 teaspoon icing sugar
- Splash of milk of choice
Instructions
- In a small container or mason jar add oats, chia seeds, vanilla protein powder, cinnamon and salt.
- Add milk, maple syrup, Greek yogurt and vanilla extract and stir well. Cover and place in the fridge to thicken for at least 3 hours (preferably overnight)
- Make your topping by whisking together Greek yogurt, icing sugar and milk of choice, place in the fridge until the morning.
- In the morning top with additional cinnamon and drizzle with yogurt topping.
Joni says
I made this last night for our breakfast this morning. Husband and I both liked the flavor. We each warmed ours up in three 30-second increments, stirring after each one, and that was just right. We did think it was a little too loose for our preferences, so we are going to try a little less milk next time. I loved how convenient this was for our morning routine, and the extra protein has helped stave off hunger all morning today!