All the cozy flavors of a cinnamon roll, turned into an easy breakfast you can prep ahead! These Cinnamon Roll Baked Oats are soft, warmly spiced and packed with protein.
As a registered dietitian, I'm always thinking about how I can make recipes both filling and satisfying, and oats have been one of my go-to ways to do that for years. If you've tried my Sugar Cookie Baked Oats or S'mores Baked Oats, you know I love turning nostalgic flavors into easy breakfasts, which is exactly what I did with this healthy Cinnamon Roll Baked Oatmeal.
They have a soft baked oat base, a gooey cinnamon sugar swirl and still pack in about 15-20g of protein. And we definitely aren't skipping the best part of a cinnamon roll: the frosting! You can finish these with a classic glaze or my Greek yogurt frosting for an extra boost of protein.
Why This Recipe Is Dietitian Approved
- High in protein. Eggs, milk and protein powder provide about 15-20g of protein per slice depending on the protein powder and topping you use.
- A great source of fiber. Oats add fiber to help make this a filling and satisfying breakfast that will keep you fueled all morning.
- Perfect for meal prep. You get all the cozy cinnamon roll flavor in an easy breakfast you can prep in about 40 minutes and enjoy throughout the week.
Cinnamon Roll Baked Oats Recipe
Ingredients, Swaps, & Tips
Eggs: Help bind the base together and add protein.
Milk: Any milk of choice works. I recommend cow's milk or soy milk for a higher protein option.
Maple syrup: My favorite natural sweetener here, it pairs perfectly with the cinnamon.
Vanilla extract: Adds that warm, bakery-style flavor you want in a cinnamon roll.
Unsweetened applesauce: Keeps the baked oats soft and moist while adding natural sweetness.
Oats: Quick oats or rolled oats both work! Quick oats give a softer, more moist base, while rolled oats give a heartier, chewier texture.
Vanilla protein powder: Boosts the protein and adds extra vanilla flavor. Whey or plant-based both work, just note that plant-based protein powders tend to absorb more liquid, so you may need an extra splash of milk.
Cinnamon: Used in both the base and the swirl for maximum cinnamon roll flavor.
Baking powder: Helps the baked oats rise so they're light and fluffy, not dense.
Salt: Balances the sweetness and brings out the cinnamon flavor.
Coconut oil or butter: Melted and mixed into the cinnamon swirl for that gooey, buttery cinnamon roll center.
Sugar or coconut sugar: Gives the swirl its classic caramelized cinnamon sugar flavor.
Powdered sugar and milk (optional glaze): For a classic cinnamon roll glaze.
Plain Greek yogurt and maple syrup (optional yogurt "frosting"): A higher protein, tangy alternative to cream cheese frosting.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Preheat the oven to 350°F and grease an 8x8 baking dish or line it with parchment paper.
- In a large bowl, whisk together the eggs, milk, maple syrup, vanilla extract and unsweetened applesauce until smooth.
- In a separate bowl, mix together the oats, vanilla protein powder, cinnamon, baking powder and salt.
- Add the dry ingredients to the wet ingredients, stirring just until combined. Pour the base into the prepared baking dish and spread it into an even layer.
- Make the cinnamon swirl by stirring together the melted coconut oil (or butter), sugar and cinnamon in a small bowl.
- Dollop the cinnamon swirl over the top of the base, then use a toothpick or sharp knife to gently swirl it in.
- Bake for 25-30 minutes, or until the center is no longer jiggly and the edges are golden brown. Let cool for about 10 minutes.
- Place in the air fryer or toasted oven or oven at 400 F for about 5 minutes or until the feta has melted and the wrap is warm.
- Finish with a sprinkle of cinnamon, then slice into 4-6 equal slices and enjoy!
Substitutions
Gluten Free
Use certified gluten free oats and double check that your protein powder is gluten free.
Vegan
Swap the eggs for flax eggs, use a plant-based milk and protein powder, use coconut oil in the swirl, and top with the glaze (made with plant-based milk) or a dairy-free yogurt.
Dairy Free
Use a dairy-free milk and protein powder, coconut oil in the swirl, and top with the glaze (made with dairy-free milk) or a dairy-free yogurt.
Nut Free
This recipe is naturally nut free, just make sure to use a nut-free milk and check that your protein powder is nut free.
Equipment
Storage
Store leftover cinnamon roll baked oats in an airtight container in the fridge for up to 4 days. For the best texture, store the slices without the yogurt frosting and add it just before serving. Reheat in the microwave for 30-45 seconds, or enjoy cold. Unfrosted slices can also be frozen for up to 3 months.
Top Tips for Success
Let the cinnamon roll baked oats cool for about 10 minutes before adding the yogurt frosting. If you spread it on straight out of the oven, it will melt and get runny instead of staying thick and creamy.
Frequently Asked Questions
Yes! These are perfect for meal prep. I love baking a batch at the start of the week so I have a high protein breakfast ready to grab each morning. Just add the topping when you're ready to eat.
Both work! Quick oats give a softer, more moist, cake-like texture, while rolled oats give a heartier texture with a little more chew.
Yes, you can replace the protein powder with an equal amount of oat flour (or blended oats). The texture will be slightly different and the protein content will be lower, so I recommend topping with the Greek yogurt frosting to add some protein back in.
As an "all foods fit" dietitian, I believe there's room for a little sweetness in a balanced breakfast! Most of the sugar is in the cinnamon swirl and topping, which is what gives these their cinnamon roll flavor. For a lower sugar option, use the Greek yogurt frosting instead of the glaze, or reduce the sugar in the swirl slightly.
The center should be set and no longer jiggly, and the edges should be golden brown. A toothpick inserted in the center (avoiding the cinnamon swirl) should come out mostly clean.
More Staple Baked Oats From a Dietitian
If you liked this healthy cinnamon roll baked oatmeal, try these recipes:
- S'mores Baked Oats
- Baked Oats Without Banana
- One Dish Peanut Butter Banana Oatmeal Bars
- Easy Blended Chocolate Chip Baked Oats
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make these protein cinnamon roll baked 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 Baked Oats
Ingredients
For the baked oats:
- 2 eggs
- 1 cup milk
- 3 tablespoon maple syrup
- 1 teaspoon vanilla extract
- ½ cup unsweetened applesauce
- 2 cups oats (quick or rolled)
- ½ cup vanilla protein powder of choice
- 1 teaspoon cinnamon
- 2 teaspoon baking powder
- ¼ teaspoon salt
For the cinnamon swirl:
- 2 tablespoon coconut oil or butter, melted
- 3 tablespoon sugar (or coconut sugar)
- 1 tablespoon cinnamon
Topping option 1: yogurt "frosting"
- 2 tablespoon maple syrup
- ¾ cup plain Greek yogurt
Topping option 2: glaze
- ¼ cup powdered sugar
- 2 teaspoon milk
Instructions
- Preheat the oven to 350°F and grease an 8x8 baking dish or line it with parchment paper.
- In a large bowl, whisk together the eggs, milk, maple syrup, vanilla extract and unsweetened applesauce until smooth.
- In a separate bowl, mix together the oats, vanilla protein powder, cinnamon, baking powder and salt.
- Add the dry ingredients to the wet ingredients, stirring just until combined.
- Pour the base into the prepared baking dish and spread it into an even layer.
- Make the cinnamon swirl by stirring together the melted coconut oil (or butter), sugar and cinnamon in a small bowl.
- Dollop the cinnamon swirl over the top of the base, then use a toothpick or sharp knife to gently swirl it in.
- Bake for 25-30 minutes, or until the center is no longer jiggly and the edges are golden brown. Let cool for about 10 minutes.
- Choose your topping. For the yogurt frosting, whisk together the Greek yogurt and maple syrup. For the glaze, whisk together the powdered sugar and milk until smooth. Drizzle the glaze or spread the yogurt frosting over the top of the baked oats.
- Finish with a sprinkle of cinnamon, then slice into 4-6 equal slices and enjoy!
Notes
- For the oats: Quick oats result in a softer, more moist base than rolled oats, but both work well.
- For the frosting: The yogurt frosting can be replaced with your favorite vanilla Greek yogurt.
- For the protein powder: Plant-based protein powders tend to absorb more liquid than whey, so add an extra splash of milk if your batter looks thick.
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