Cinnamon roll overnight oats combine the flavors of rich, melt-in-your-mouth cinnamon rolls into a small little jar. This is an easy meal prep recipe that takes less than 5 minutes to prepare! These overnight oats are high in fiber and are a good source of protein.
What Are Overnight Oats?
If you have never heard of overnight oatmeal, it is an alternative to normal oatmeal. The oatmeal is prepared the night before, by mixing oats with a liquid, sweetener and any other desired ingredients. This mixture then sits in your refrigerator overnight.
During this time, the oatmeal absorbs the moisture from the liquid and softens. In the morning, the oatmeal is ready to eat without any cooking. Overnight oatmeal can be eaten hot or cold.
Reasons To Love This Recipe
- This is an easy meal prep recipe. It takes about 5 minutes to prep the oatmeal.
- This is a healthy breakfast choice! The fiber will keep you full for a long time. Plus, it's much healthier than grabbing fast food or snacking on a pastry.
- The recipe is cheap! This is a frugal breakfast recipe that does not cost much to make. You probably already have most of these ingredients at home.
Let's Make Some Oats!
Here is a step by step tutorial to create those gooey, melt in your mouth cinnamon roll oats!
STEP 1: Combine the oatmeal, almond milk, Greek yogurt, brown sugar and cinnamon in a cup or glass. Stir oats until well mixed.
STEP 2: Microwave cream cheese in a small bowl until softened. Stir until the oatmeal mixture.
STEP 3: Sprinkle the chopped walnuts over the top of the mixture. Do not mix the walnuts in right away. Wait to mix the walnuts in until the next morning, so that they remain crunchy.
STEP 4: Refrigerate overnight or for at least 2 hours. Mix well before serving. These oats can be served cold, or microwaved for 30 seconds prior to serving. Enjoy!
TIP: Garnish with walnuts, cream cheese, a sprinkle of powdered sugar or cinnamon!
Is Cinnamon Roll Overnight Oatmeal Healthy?
Let's break down the nutritional profile of this cinnamon roll overnight oatmeal:
Oatmeal: The recipe uses steel cut oats, which are a little bit larger in size and is unprocessed, meaning it takes longer to digest. This means you will feel full for a longer time period. If making a gluten free version of this recipe, use certified gluten free oats.
Fiber: Overnight oats contain 4 grams of fiber per serving. This is a good amount of fiber for 1 food. The US recommended daily intake of fiber is 25 g for females and 38 g for males. Check out this article on Fiber by Web MD if you want to know more.
Carbs: This breakfast dish contains 30 grams of carbohydrate. Most of the carbs are from the oatmeal, and are considered complex carbs. This means it will take your body longer to break them down, and will leave you feeling full until lunch time!
Protein: The oatmeal contains 11 grams of protein per serving. While this is decent, I personally would consume another form of protein with this, such as a hard boiled egg or add in a tbsp of protein powder. Making this recipe with skim milk will also increase the protein content.
Fat: This contains 7 grams of Unsaturated fat, which is a healthy fat and actually good for you! (Learn all about the different types of fat).
- Make this recipe easy to transport to work or school by using a cup that has a lid on it, such as a protein shaker bottle. You might also use a mason jar which has a lid and stores easily. I purchased a four pack of mason jars at Target for less than 5 dollars
- This is an easy breakfast meal prep option. Make several jars at once and keep in the refrigerator until you are ready to eat. They can be stored in the fridge for up to three days.
- Add variation to this recipe. Throw in a handful of chocolate chips or add a few slices of banana. You can also add extra nuts, such as peanuts, walnuts or pecans.
Gluten Free: use oats that are labeled as 100% certified gluten free. All other ingredients should be gluten free, however always double check the labels.
Almond Milk: you can substitute any type of milk- skim, 1%, soy milk, or coconut milk.
Low Sugar: make these oats low in sugar by using plain almond milk and plain Greek yogurt. I still like to add the brown sugar, because I believe this helps give it a flavor that is similar to a cinnamon roll.
Dairy Free: be sure to use almond milk. Use dairy free cream cheese, such as the brand So Delicious.
Looking For More Breakfast Recipes?
- Check out this lean, green, health boosting smoothie recipe.
- Here's some quick breakfast ideas that take less than 5 minutes to make!
- This healthy crustless quiche is a family favorite!
Cinnamon Roll Overnight Oats
- ½ cup oatmeal old fashioned
- ½ cup vanilla almond milk
- 3 Tbsp vanilla Greek yogurt
- 1 Tbsp brown sugar
- ¾ tsp cinnamon
- 1 tbsp cream cheese
- 1 tbsp chopped walnuts
- Combine oatmeal, almond milk, greek yogurt, brown sugar and cinnamon in a cup or glass.
- Using a spoon, mix until all ingredients are combined.
- Heat cream cheese in a microwave until softened. Add to oatmeal mixture and mix well.
- Sprinkle walnuts over the top. (Do not mix walnuts into the mixture until the next morning)
- Cover and place in refrigerator.
- Let oats sit in the refrigerator overnight or for at least 3 hours.
- Mix well before eating. Serve warm or cold.
- Frosting: mix 1 tbsp of cream cheese with 1 tsp powdered sugar. Mix together and top.
- Sprinkle a handful of chopped walnuts over the top
To make this recipe gluten free, use certified gluten free oatmeal. Low Sugar
Make this low sugar by using plain Greek yogurt and unsweetened almond milk.