High Protein Cinnamon Roll Baked Oatmeal

Indulge in a guilt-free breakfast that tastes like dessert with this High Protein Cinnamon Roll Baked Oatmeal. Packed with wholesome oats, creamy Greek yogurt, and a generous swirl of cinnamon, this dish delivers all the cozy flavors of a cinnamon roll while keeping you full and energized for hours. With added protein powder, it’s a great option for active mornings or post-workout recovery. Baked to perfection with a soft and chewy texture, this meal is naturally sweetened and easy to prepare in advance. It’s a high-protein twist on a breakfast classic that satisfies your cravings and supports your health goals.

Ingredients

For the Oatmeal Base:

1 cup rolled oats
1/2 cup vanilla protein powder
1 tsp baking powder
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup unsweetened applesauce
1/2 cup almond milk (or milk of choice)
1/4 cup plain Greek yogurt
1 egg
1 tsp vanilla extract
1–2 tbsp maple syrup (optional, for added sweetness)

For the Cinnamon Swirl:

1 tbsp coconut sugar (or brown sugar)
1/2 tsp cinnamon
1 tsp melted coconut oil

For the Icing (Optional):

2 tbsp Greek yogurt
1–2 tsp maple syrup
1–2 tsp almond milk (to thin, if needed)

Directions

Preheat oven to 350°F (175°C) and grease a small baking dish (about 8×8 inches).
In a mixing bowl, combine rolled oats, protein powder, baking powder, cinnamon, and salt.
In a separate bowl, whisk together applesauce, almond milk, Greek yogurt, egg, vanilla extract, and maple syrup (if using).
Add the wet ingredients to the dry ingredients and stir until fully combined.
Pour the mixture into the prepared baking dish and spread evenly.
In a small bowl, mix the cinnamon swirl ingredients. Drizzle this mixture over the oatmeal and swirl it with a knife or toothpick.
Bake for 25–30 minutes, or until the center is set and the top is lightly golden.
While baking, mix the optional icing ingredients in a small bowl until smooth.
Allow the baked oatmeal to cool slightly, then drizzle with icing if desired. Serve warm.

Nutrients (per serving, approximate — makes 4 servings):

Calories: 230
Protein: 17g
Carbohydrates: 25g
Fat: 7g
Fiber: 4g
Sugar: 5g

Why Protein Matters in Your Breakfast

Many traditional breakfast options—think toast, muffins, or cereal—are carbohydrate-heavy and lacking in protein. While carbs are essential for energy, a low-protein breakfast can lead to spikes and crashes in blood sugar, resulting in hunger and fatigue just hours after eating.

This recipe addresses that imbalance by incorporating vanilla protein powder, Greek yogurt, and an egg—each a rich source of high-quality protein. On average, each serving contains around 17 grams of protein, which helps:

Build and repair muscle tissue
Promote satiety and reduce unnecessary snacking
Support healthy metabolism
Stabilize blood sugar levels

For anyone pursuing fitness goals, from muscle gain to fat loss, getting enough protein—especially early in the day—is crucial. This baked oatmeal offers a convenient and tasty way to hit your macros without resorting to bland egg whites or chalky shakes.

Flavor Meets Function: The Cinnamon Roll Experience

One of the standout aspects of this recipe is how well it replicates the indulgent flavors of a cinnamon roll while remaining health-conscious. The key lies in the cinnamon swirl and optional yogurt-based icing.

The cinnamon swirl, made with coconut sugar and a touch of coconut oil, provides that rich, spiced center you’d expect from a traditional roll. The optional icing, made with Greek yogurt and maple syrup, adds a creamy topping that elevates the overall experience—without overloading the dish with added sugars or fats.

Altogether, this recipe satisfies cravings in a much more sustainable way, making it a fantastic option for those trying to reduce their sugar intake while still enjoying their food.

Ideal for Meal Prep and Busy Mornings

One of the biggest advantages of this baked oatmeal is its convenience. Whether you’re heading to work, managing a busy household, or gearing up for a workout, having a healthy meal ready to go can make all the difference.

This dish is perfect for meal prep: simply bake a batch on Sunday and portion it out for the week. It stores well in the fridge and reheats beautifully in the microwave or oven. You can enjoy it warm on a cold morning, or even cold straight from the fridge on busy days.

Plus, it’s customizable! Here are some ways to switch it up:

Add chopped nuts or seeds for extra crunch and healthy fats.
Mix in raisins or chopped dates for a more traditional cinnamon roll taste.
Top with fruit like bananas, apples, or berries for natural sweetness and added fiber.
Use different protein powders (e.g., plant-based, chocolate, or cinnamon-flavored) to change the flavor profile.

This flexibility means you can make it your own—and never get bored.

Great for All Ages and Dietary Needs

Another perk of this recipe is how family-friendly and adaptable it is. Kids and adults alike love the sweet, spiced flavor, and it can easily be tweaked to accommodate dietary restrictions.

Gluten-free? Use certified gluten-free oats.
Dairy-free? Swap the Greek yogurt for a plant-based alternative and use a vegan protein powder.
Nut-free? Choose a nut-free milk like oat milk or rice milk.

This inclusive approach makes it easy to prepare one breakfast that works for the entire household.

Mindful Sweetness Without the Crash

Unlike traditional cinnamon rolls, which can be packed with 20–30 grams of sugar per serving, this recipe contains just around 5 grams of sugar per serving. That’s thanks to the natural sweetness of applesauce, optional maple syrup, and a moderate amount of coconut sugar in the swirl.

This balance is key for anyone trying to manage their blood sugar, reduce processed sugar intake, or maintain steady energy levels throughout the morning. The sweetness is just enough to feel like a treat—without compromising your health.

Perfect for Post-Workout Recovery

Thanks to its combination of carbohydrates and protein, this baked oatmeal also makes a great post-workout meal. After exercise, your body needs carbs to replenish glycogen and protein to repair and build muscle tissue. Eating a meal like this within an hour of training can:

Enhance recovery
Reduce muscle soreness
Improve performance in future workouts
Support lean muscle development

If you’re someone who works out early in the day, having a batch of this ready can make your post-gym nutrition effortless and enjoyable.

Environmentally and Budget Friendly

Many protein-packed breakfast options require frequent purchases of meat or specialty products. But this recipe is made from pantry staples like oats, eggs, and milk, making it much more budget-conscious and sustainable in the long term.

Oats are one of the most affordable whole grains, and when bought in bulk, they can last for months. Greek yogurt, too, is widely available and can often be purchased in large containers for cost savings. The ability to make a wholesome, nutrient-rich breakfast without breaking the bank is a huge plus for families and individuals alike.

Conclusion

The High Protein Cinnamon Roll Baked Oatmeal is more than just a breakfast—it’s a wholesome, satisfying way to nourish your body, support your health goals, and treat yourself to something delicious. Whether you’re fueling up after a workout, prepping meals for the week, or just craving the taste of a cinnamon roll without the sugar crash, this recipe delivers on all fronts.

It’s easy to make, endlessly customizable, and packed with the nutrients your body needs to start the day strong. From the protein content to the fiber-rich oats and cinnamon flavor, this dish proves that healthy eating doesn’t have to be boring or restrictive.

So next time you’re looking for a breakfast that checks all the boxes—nutrition, taste, and convenience—give this high-protein baked oatmeal a try. Your body (and your taste buds) will thank you.

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