Let Me Tell You About This Cozy Breakfast

You know those mornings when you’d rather just pull the covers up and snooze a few more minutes, but real life (plus rumbling tummy) has other plans? Yeah, same. That’s exactly why I started making these Tasty High Protein Cinnamon Roll Overnight Oats. The first time I whipped them up, I actually did it the night before in a panic because I realized I had no decent breakfast food left. As it turns out, panic breeds invention…or at least, delicious oats. My younger brother still teases me, saying it’s basically dessert for breakfast. He’s not wrong, but who complains about that?!

Tasty High Protein Cinnamon Roll Overnight Oats

Why You’ll Love This (Or, Why I Keep Making It Anyway)

I make this when I’m craving something sweet but pretending to be grown-up and health conscious. Honestly, my family goes crazy for this because it’s got all those cinnamon roll vibes without any kneading, fuss, or sticky dough stuck under your fingernails (I mean, who wants that at 6am?). Plus, it’s one of those recipes that’s forgiving if you eyeball a bit or forget something—though if you forget the cinnamon, is it really cinnamon roll oats? One time I added an extra scoop of protein powder by accident and, well, let’s just say it was almost more gym snack than breakfast, but it still disappeared!

What You’ll Need (And What You Can Totally Swap)

1/2 cup old-fashioned rolled oats (instant oats get too mushy for me, but if you like that, go wild)
3/4 cup milk of choice (I use almond milk when I’m feeling fancy, but “regular” is fine)
1/2 cup Greek yogurt (I’ve tried Skyr too; both are fab, but my cousin once used coconut yogurt, and it was weirdly tangy but still good)
1 scoop vanilla protein powder (whey or plant-based—I’ve literally grabbed whatever’s on sale and it works)
2 teaspoons ground cinnamon (or a heavy-handed 1 teaspoon if you’re worried… though can you ever have too much cinnamon?)
1–2 tablespoons maple syrup or honey (or, honestly, brown sugar in a pinch—my grandmother swears by it)
1/2 teaspoon vanilla extract (sometimes I forget this, but it’s not a disaster)
1 pinch salt (just a smidge, brings out the flavors—don’t skip, trust me)
1 tablespoon chia seeds (optional, but I like the texture; sometimes I swap them for ground flax if that’s all I can find)
2 tablespoons pecans or walnuts, chopped (totally optional; I don’t bother when I’m out or broke)
Drizzle of cream cheese or yogurt for topping (only if you’re feeling extra—sometimes I do, mostly I don’t)

How To Make These Oats (In No Particular Rush)

Find a medium jar or bowl—doesn’t have to be fancy. I sometimes use a recycled jam jar.
Dump in the oats, milk, yogurt, and protein powder. Give it a good stir (I use a chopstick because my spoons always disappear overnight, it’s wild).
Stir in cinnamon, sweetener, vanilla, salt, and chia seeds if you’re using them. Looks a little wonky at this point, but don’t panic.
Toss in your nuts if you’ve got them. Or don’t. Up to you.
Cover and pop it in the fridge overnight. Or at least 5 hours—actually, I’ve eaten this after just 2 hours when desperate, and it’s fine! A bit looser, but edible. This is when I sneak a spoonful before bed (just for quality control…)
In the morning, give everything another good stir. If it’s super thick, I splash in a bit more milk. Don’t be afraid to play with the texture.
Top with that cream cheese or extra yogurt swirl if you want to get all ‘bakery display’. Sometimes I add a sprinkle more cinnamon. Sit down, eat, repeat tomorrow.

Notes From My Messy Kitchen

If you skip the chia seeds, it’ll be less pudding-like—totally okay, just a head’s up.
I tried using steel-cut oats once—hard pass, even after soaking overnight. They’re just too chewy for me.
This recipe is super flexible. I once mixed in raisins instead of nuts when, well, that’s all I had. It was…not my favorite, but edible!
If you want it warmer, you can totally zap it in the microwave for ~30 seconds. Or pour hot milk over in the morning!

Things I’ve Tweaked (And Sometimes Got Wrong)

I swapped half the cinnamon for pumpkin pie spice around October. That was a good call.
Once I tried to make this chocolate instead—no cinnamon, just cocoa. Tasted fine, but honestly didn’t scratch that cinnamon roll itch, you know?
Used frozen blueberries once; made it sort of odd-textured but my roommate claimed it tasted ‘fancy’.

What You’ll Need—Or Just Make Do

Medium jar or a lidded container (honestly, I used an old Tupperware lid with plastic wrap once; it worked)
Spoon or fork (but once, I had to use chopsticks—it’s doable!)

How Long Does It Keep?

Technically, you can keep this tightly covered in the fridge up to 3 days. But honestly, in my house, it never lasts past breakfast the next morning. If it does, I think it tastes even better the next day—maybe I just like how the flavors mellow out.

How I Like To Serve (And, Okay, a Family Ritual)

I like to plop a spoonful of vanilla Greek yogurt on top, extra cinnamon (can you have too much?), and sometimes a little drizzle of maple syrup. My little cousin Jamie always insists on a “hidden” square of dark chocolate in the middle. Is it traditional? No. But it makes him happy, so we roll with it. I once tried sliced banana on top, and it was ace, though my dad still prefers walnuts.

Pro Tips (From a Scone Who Doesn’t Always Follow Instructions)

Don’t try to skip the overnight chill—trust me, I rushed it once, and it was just oatmeal soup.
If your protein powder is super sweet, ease up on the maple syrup. I learned this the sticky way.
Actually, I find it works better if you stir halfway through soaking, but if you forget, it’s not the end of the world.

Questions From Friends (and My Aunt, Who’s Always Skeptical)

Can I use instant oats? Yep, they work, but they’ll get a lot mushier. Sometimes I’m weirdly into that; most days, not so much.
Can I make it dairy-free? For sure. Use a plant yogurt and non-dairy milk—done.
Can I make this without protein powder? Absolutely! Just skip it. You might want a splash less milk so it’s not too runny.
Is it OK to mix in fruit? Go for it! Apples, pears, raisins, or even blueberries (fresh or frozen)—though with frozen, the texture gets a little odd, but some people (like my roommate) love it!
Can I prep several jars at once? Yes; I usually double or triple the recipe for busy weeks. Just stir well before eating since stuff settles.

Anyway, if you make this, let me know how it turns out. Or if you come up with a combination that beats my cinnamon–vanilla obsession, I’m all ears (and always hungry). Enjoy your oats, mate!

Tasty High Protein Cinnamon Roll Overnight Oats