Imagine waking up to the comforting aroma of cinnamon rolls, only this time, it’s in a creamy, wholesome jar of oats that fuels your day without the sugar crash. These cinnamon roll overnight oats deliver dessert-level flavor with the clean nutrition your wellness routine deserves.
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The Wellness Power of Cinnamon Roll Overnight Oats
Why Cinnamon Roll Oats Are the Ideal Morning Boost
Craving something indulgent but want to stay on track with your healthy lifestyle? Cinnamon roll overnight oats are the perfect balance between comfort and clean eating. They taste like your favorite bakery treat, but offer slow-digesting oats, plant-based milk, and blood sugar–friendly cinnamon.
Whether you’re recovering from yoga, prepping for a busy day, or simply looking to fuel your morning the mindful way, this no-cook recipe supports energy, digestion, and fullness.
Looking for inspiration? Try our keto cloud bread breakfast sandwich for a savory breakfast twist.
Ingredients – Simple, Nourishing, and Flavorful
Base Ingredients You’ll Need
- Rolled oats: Are ideal for achieving a creamy, chewy texture.
- Chia seeds: Add fiber and thickness
- Cinnamon: Blood sugar-friendly spice with anti-inflammatory benefits
- Almond milk: Unsweetened for fewer calories
- Greek yogurt or plant-based yogurt: adds a creamy texture and a boost of protein
- Maple syrup or stevia: Natural sweetener, adjust to taste
- Vanilla extract: For the bakery-style flavor
Optional Add-Ins & Toppings
- Crushed walnuts or pecans for crunch
- A dollop of almond butter for richness
- Raisins or chopped dates for natural sweetness
- Plant-based cream cheese swirl for a “frosting” vibe
How to Make Cinnamon Roll Overnight Oats
Step-by-Step Instructions
- Mix Base: In a jar or bowl, combine ½ cup oats, 1 tbsp chia seeds, 1 tsp cinnamon, ½ cup almond milk, 2 tbsp yogurt, 1 tsp vanilla, and 1 tsp maple syrup.
- Stir Well: Give it a good stir to evenly blend the chia seeds and avoid clumping.
- Cover & Chill: Seal your jar and refrigerate overnight (or at least 4 hours).
- Top & Serve: In the morning, give it a stir, then add your favorite toppings like nuts, almond butter, or cream cheese swirl.
| Ingredient | Quantity | Benefit |
| Rolled oats | ½ cup | Fiber + energy |
| Chia seeds | 1 tbsp | Omega-3 + fiber |
| Cinnamon | 1 tsp | Balances blood sugar |
| Almond milk | ½ cup | Dairy-free, low calorie |
| Yogurt | 2 tbsp | Protein + creaminess |
Health Benefits of This Recipe
Supports Digestion and Blood Sugar Stability
Cinnamon is known for its ability to regulate glucose levels, making this breakfast ideal for keeping energy steady without sugar crashes.
A Balanced Macros Breakfast
With fiber, complex carbs, healthy fats, and optional protein, these oats fuel your body with slow-release energy that’s great for workouts or morning yoga.
Don’t miss our post on best foods to boost metabolism for more energizing ideas.
Flavor Twists and Seasonal Variations
Cinnamon Raisin Roll
Add a handful of raisins and a touch more cinnamon for a nostalgic flavor.
Pumpkin Cinnamon Roll
Mix in 2 tbsp of pumpkin puree and pumpkin spice for an autumn upgrade.
Apple Cinnamon Roll
Stir in ¼ cup of finely chopped apples before refrigerating. Drizzle with almond butter and sprinkle on extra cinnamon.
Make It Fit Your Meal Prep Routine
Prep Multiple Jars at Once
Batch 4–5 servings in mason jars on Sunday for a grab-and-go breakfast all week long. To maintain the best texture, only add toppings when ready to eat.
How to Store
- Store in the fridge for up to 5 days
- Best enjoyed cold, but you can microwave for 30–60 seconds if desired
Discover great ideas like our raspberry spinach salad for a clean lunch pairing.
Pair your Cinnamon Roll Overnight Oats With Mindful Morning Yoga
Why Overnight Oats and Yoga Go Hand-in-Hand
This breakfast is light but satisfying, making it ideal before or after morning yoga. It won’t weigh you down and provides the fiber and fuel you need to flow and focus.
Recommended Yoga Routines
- 7-minute morning yoga: Quick energy boost
- Restorative yoga for digestion: Great post-breakfast wind-down
Check out our guide on eating with intention and joy for mindful wellness habits.
Nutrition Information (Per Serving – No Toppings)
| Nutrition Info | Amount |
| Calories | 220 |
| Protein | 9g |
| Carbs | 28g |
| Fiber | 7g |
| Sugar (natural) | 5g |
| Fat | 6g |
Clean, filling, and fully customizable, cinnamon roll overnight oats are a wellness breakfast staple you’ll actually crave.
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Cinnamon Roll Overnight Oats
Ingredients
- ½ cup rolled oats
- ½ cup unsweetened almond milk
- 1 tbsp chia seeds
- 1 tsp ground cinnamon
- 1 tsp maple syrup or stevia for sugar-free
Instructions
- In a jar or bowl, add oats, chia seeds, and cinnamon.
- Pour in almond milk and maple syrup.
- Stir well until all dry ingredients are moistened.
- Seal the jar and refrigerate overnight (at least 4 hours).
- In the morning, stir again and top with nuts, raisins, or a drizzle of almond butter if desired.
