Creamy Cinnamon High-Protein Overnight Oats

I found this recipe on a sleepy Tuesday and never looked back. If you want a breakfast that tastes like a cinnamon hug but actually fuels your day, this is for you. I make it during busy weeks and on lazy Sundays — it beats soggy cereal and sad instant oatmeal every time. If you like rich twists, check my take on pistachio overnight oats for a nutty cousin.

Why You’ll Love This Recipe

• High protein — fuels muscles and keeps you full.
• Creamy texture — Greek yogurt and overnight soaking make it spoonable heaven.
• Cinnamon-forward flavor — warm, comforting, and not cloyingly sweet.
• Quick prep — assemble in minutes and refrigerate.
• Customizable — swap milk, sweetener, or protein to match your goals.

I appreciate that this breakfast stays satisfying until lunch. It stops mid-morning snack attacks and keeps energy steady. Plus, cinnamon adds big flavor and a little functional charm.

Ingredients You’ll Need

• 1 cup rolled oats
• 1 cup Greek yogurt
• 1 cup milk (or non-dairy alternative)
• 1 scoop protein powder
• 1 tablespoon cinnamon
• 1 tablespoon honey or maple syrup (optional)
• Toppings of choice (e.g., fruit, nuts, seeds)

Swap notes: use steel-cut oats only if you pre-cook them, otherwise they stay too chewy. Use Greek yogurt for protein and creaminess, but skyr or a thick plant yogurt also work great.

How to Make (Step-by-Step)

STEP 1

In a bowl or jar, combine rolled oats, Greek yogurt, milk, protein powder, cinnamon, and sweetener if using.

STEP 2

Stir well to combine and make sure the protein powder dissolves evenly.

STEP 3

Cover and refrigerate overnight or for at least 6 hours.

STEP 4

In the morning, give the oats a stir and add your favorite toppings before serving.

If the mix gets too thick, stir in a little milk in the morning; if it gets too thin, add a spoonful more yogurt or oats and chill longer. Want dessert vibes? Check my spin on tiramisu overnight oats for a coffee-kissed option.

Pro Tips for the Best Results

• Use old-fashioned rolled oats for the best texture; avoid instant oats if you like chew.
• Adjust milk thickness: more milk = thinner oats, less = spoonable pudding.
• Let it rest at least 6 hours; I aim for 8 to unlock maximum creaminess.
• Blend the powder: if protein powder makes things grainy, blend powder with milk first.
• Heat it up: gently warm leftovers for a cozy bowl.
• Sweetness control: taste before adding honey; many protein powders sweeten enough.
• Spice it up: toast dry cinnamon in a pan for 30 seconds to deepen the flavor.
• Portion math: one jar usually serves one adult; double the recipe for meal prep.

Fun Variations & Topping Ideas

Variations:

• Apple pie: add diced apple, extra cinnamon, and a pinch of nutmeg. Add a little lemon juice to brighten things and a sprinkle of oats on top to mimic crumble.
• Pumpkin spice: swap half the milk for pumpkin puree and add pumpkin spice. Top with toasted pepitas for crunch and seasonal flair.
• Chocolate-cinnamon: mix in cocoa powder or chocolate protein for dessert vibes. A few dark chocolate shavings make this dangerously close to dessert for breakfast.
• Tropical: use coconut milk and top with mango and shredded coconut. Squeeze fresh lime and add a pinch of sea salt to brighten the tropical notes.

Toppings:

• Fresh fruit brightens the bowl: berries, banana, or apple.
• Crunchy nuts add texture: walnuts, pecans, or chopped almonds.
• Seeds like chia or hemp boost nutrients and mouthfeel.
• A swirl of nut butter gives richness and healthy fats.
• A sprinkle of granola adds crunch if you hate soft food (no judgment).
• Toast nuts for two minutes to amplify aroma and crunch.

Storing and Reheating

Store leftovers in airtight containers in the fridge for up to 4 days. To reheat, microwave for 30 to 60 seconds and stir, or warm gently on the stove with a splash of milk. You can also eat it cold; honestly, I sometimes prefer it chilled. Freeze portions for up to 3 months but expect texture changes. When thawing frozen jars, defrost overnight in the fridge then warm gently.

Leftover ideas

• Turn leftovers into pancakes: mix oats with an egg and pan-fry small pancakes.
• Blend into smoothies: add a scoop of yogurt, milk, and a banana for a thick smoothie.
• Use as a parfait base: layer with fruit and granola for a pretty snack.
• Use leftovers as a filling for baked apples: hollow apples, stuff, and bake 20 minutes at 350°F.
• Spread on toast and top with fresh berries for a fast snack.

Frequently Asked Questions (FAQ)

Can I use quick oats?

Yes, but quick oats soften too much and give a mushier texture. If you only have quick oats, reduce soak time to prevent mush.

How much protein does this provide?

Protein varies by powder and yogurt, but expect around 20–30 grams per serving with a scoop of protein. Use a whey isolate or a pea blend to hit your desired macros.

Can I meal prep a week’s worth?

Yes, prepare jars for several days and store them in the fridge. Label jars with the date to avoid confusion; they stay tasty for up to four days.

Is this suitable for diabetics?

I am not a doctor, but swapping honey for a non-caloric sweetener, choosing lower-sugar toppings, and watching portion sizes helps control carbs. Always check with a healthcare provider for personalized advice.

Can I make it vegan?

Yes — use plant-based yogurt, dairy-free milk, and vegan protein powder. Some plant yogurts contain added sugar, so read labels.

Conclusion

This creamy cinnamon high-protein overnight oats recipe gives you portable, tasty, and filling breakfasts without drama. I love how it balances protein, texture, and comfort in one jar. Try a variation, leave a rating, and tell me what topping you chose. If you want another cinnamon-protein idea, check this Cinnamon Roll Protein Overnight Oats – The Healthy Home Cook for more inspiration.

Leave a comment below and tell me your favorite tweak — IMO, overnight oats beat most trendy breakfasts, and FYI, I judge donuts more than oats. 🙂