Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (2024)

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Perfect for those mornings when you want a rich and gooey cinnamon roll but you haven't got time to run out to Cinnabon and you don't want to eat your week's worth of calories in one meal. This healthy cinnamon roll overnight oats recipeis easy to make, quick to prepare and tastes delicious. Seriously, if you close your eyes and eat a spoonful of soft, gooey oats sprinkled with sweet cinnamon, you'll think you really are having breakfast at Cinnabon!

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (1)

We all need an army of quick and easy breakfast recipes we can call on for busy mornings, right? Well get ready to add this recipe to the top of your list! I love overnight oats because they're so simple, versatile, fast and portable. Mix everything together the night before, scoop it all into a jar or container then take it with you to work or grab it from the fridge at home for breakfast. There's absolutely no cooking, plating up or hassle involved.

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (2)

When you prepare your breakfast in advance when you're not hungry, in a rush or stressed, you're so much more likely to make healthy choices. And when you've got a fridge full of jars of overnight oats, why would you want anything else for breakfast?

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (3)

When I started developing these healthy cinnamon roll overnight outs, I was planning on making a bowl of ordinary oatmeal that tastes like a cinnamon roll. To see what other people were offering, I made up a bowl of cinnamon roll oatmeal from Mother Thyme.And you know what? It was way too sweet for me.

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (4)

Me. The girl who can happily eat a bowl of double chocolate cheesecake overnight oatsfor breakfast and then go hunting for a snack seconds later.It would have made a great dessert, but for breakfast? Not for me. I guess cutting down on sugar and calmed downmy sweet tooth! So instead I went in a slightly different direction and made healthy cinnamon roll overnight oats instead.

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (5)

To get the recipe absolutely perfect, I ate these healthy cinnamon roll overnight oats for breakfast five days in a row!Even though eachversion tasted amazing, the final one was the one. The perfect amount of cinnamon swirl. The perfect amount of Greek yogurt and milk. And the perfect amount of cream cheese frosting on the top fora sweet Cinnabon twist. Perfect, perfect, perfect!

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (6)

If you love healthy overnight oats that taste like dessert, you've got to try these recipes, too!

  • Cookie dough overnight oats
  • Lemon raspberry overnight oats

📖 Recipe

Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (7)

Healthy Cinnamon Roll Overnight Oats

Print Pin Rate

Prep Time: 10 minutes minutes

Total Time: 10 minutes minutes

Servings: 1 person


For the oats

  • ½ cup quick or rolled oats
  • 1 tablespoon brown sugar (you can substitute artificial sweetener)
  • cup Greek yogurt (you can substitute natural or vanilla yogurt)
  • cup skimmed milk (you can substitute any milk)

For the icing swirl

  • 1 tablespoon low-fat or fat-free cream cheese
  • ½ teaspoon vanilla extract
  • 2 teaspoons powdered sugar

For the cinnamon syrup

  • ½ teaspoon ground cinnamon
  • 1 teaspoon brown sugar (you can substitute artificial sweetener)
  • 1 tablespoon water


  • For the oats: in a medium bowl, stir together the oats, sugar, yogurt and milk. Scoop into a sealed container and leave to chill in the fridge for at least 4 hours.

  • For the icing swirl: In a small bowl, stir together the cream cheese, vanilla extract and powdered sugar until smooth. Scoop into a piping bag (if you're feeling fancy) or place inside a sealed container and chill in the fridge.

  • In the morning, make the cinnamon drizzle by stirring the cinnamon, brown sugar and water together in a tiny bowl. Cook in the microwave for 1 minute until the sugar has dissolved and a syrup forms.

  • To assemble, scoop the oats into a serving bowl. Drizzle over the cinnamon syrup and then pipe or spread on the cream cheese swirl.

More Healthy Overnight Oats Recipes

  • Wake Up on Easter Morning to Carrot Cake Overnight Oats
  • Healthy Peanut Butter Overnight Oats (Low Fat, High Protein!)
  • Stay Warm and Cozy with these Hot Chocolate Overnight Oats
  • Caramel Apple Pie Overnight Oats

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Reader Interactions


    Leave a Reply

    • Nicola Quinn

      I've never heard it called fridge porridge before, Elaine. Love that name! Hope you enjoy your adapted version 🙂


  1. Lisa Sharp

    Sounds amazing and much better for you than cinnamon rolls. 😉 Easier too!


    • Nicola Quinn

      I know, right, Lisa?! I've only made cinnamon rolls from scratch once before and it was so hard. This only takes a couple of minutes to throw together at night and then it's ready in the morning!


  2. Wen

    Would love to subscribe to your emails! I'm crazy about your recipes & love how
    You've set up your site!


    • Nicola Quinn

      Thanks so much, Wen! 🙂


  3. Miz Helen

    A great flavor for overnight oats! Hope you are having a great weekend and thanks so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen


  4. Alana

    I'm very new to the world of oats let alone overnight oats and I'm wondering if you can substitute the yoghurt for something else or leave it out and add a little more milk? I knew I'm crazy I really really really don't like yoghurt! Thanks 🙂


    • Nicola Quinn

      Hi Alana! The yoghurt is used to create moisture for the oats to soak up and create a thick texture. You could replace the yoghurt with equal parts milk and add in a tablespoon of chia seeds to thicken it up. Alternatively, you could add an extra 3 tablespoons of milk instead of the 1/3 cup yoghurt. The oats will still thicken, but you won't get the creamy texture you get by using yoghurt.


    • Nicola

      Thanks for stopping by, Ashley! You eat overnight oats cold, straight from the fridge 🙂


  5. Rachel K.

    Do you have the nutrition facts for this recipe? Just curious as to if it fits within my macro limits...


  6. April J Harris

    What a fantastic way to get the flavour of a cinnamon roll in a wholesome, healthy breakfast! Love this recipe! I can't wait to give it a try.


    • Nicola

      Thanks so much, April! Sometimes a real cinnamon roll is just too much.


  7. Lisa Huff

    This would be a perfect quick breakfast for my kids! Love it!


    • Nicola

      Thanks so much, Lisa. Hope they enjoy it!


  8. Rae

    I love the addition of yogurt, get some added protein in there! Yum!


    • Nicola

      Exactly, Rae. Especially if you use Greek yogurt! 🙂


  9. Julie | Bunsen Burner Bakery

    I love overnight oats - what a great way to dress them up for a sweet treat!


    • Nicola

      I love them, too, Julie! And you're right - you could even halve the ingredients and make a small portion for a lighter dessert.


  10. Platter Talk

    I've been making these a lot with homemade applesauce and maple syrup or honey! Thanks.


    • Nicola

      I've never tried overnight oats with applesauce before! Gotta give that a try.


  11. Caitlin

    Is this recipe low fodmap?


    • Nicola

      Hi Caitlin! This recipe is low FODMAP if you use Greek yoghurt (it's low in lactose so okay for people with IBS), non-dairy milk (my favourite is almond milk) and lactose-free cream cheese.


      • Marissa

        My low FODMAP diet says to avoid as much sugar as possible, including powdered sugar. And most artificial sweeteners as well. Do I need the powdered sugar for the icing swirl?


        • Nicola

          Hi Marissa,
          I definitely think you can make the swirl without the icing sugar - it will just taste a bit more tart. Enjoy!


  12. Suzanne

    I've been trying to get my family to eat oatmeal more and this may do the trick. Thanks for the great recipe!


  13. Glenna

    I have been making overnight oats for sometime. However, I mix mine , let it sit overnight on the cupboard.,I use 1/2 cup oats, a pinch of salt and a little cinnamon. To that I add chia seeds and ground flaxseed. In the morning I will add 3Tbsp of yogurt (any flovour). In season I will add berries. I akso used chopped walnuts, sunflower seeds, dates ,or raisins, dried cranberries. The combinations are endless. It does not need a sweetner of any kind.


Healthy Cinnamon Roll Overnight Oats Recipe | Like a healthy Cinnabon! (2024)


Is overnight rolled oats healthy? ›

Overnight oats can be a healthy option if made with nutritious ingredients. They are a good source of fiber and protein, and can be made with a variety of healthy ingredients such as fruits, nuts, and seeds. However, if they are made with added sugars or unhealthy ingredients, they can be unhealthy.

Are overnight oats good for Mediterranean diet? ›

Healthy recipes like Fig & Ricotta Overnight Oats and Strawberry-Blueberry-Banana Smoothie follow the principles of the Mediterranean diet and feature ingredients like fruits, veggies, whole grains and healthy fats.

Is ground cinnamon good for oatmeal? ›

Oatmeal is healthy because it's a 100% whole grain, high in fiber, low in sugar, and has an excellent amount of protein in it. Cinnamon is a great addition because it contains antioxidants and powerful compounds that can reduce inflammation and possibly your risk of developing heart disease.

Can you eat overnight oats cold? ›

To Warm or Not to Warm

Though typically served cold, overnight oats can be eaten warm if you wish. But it is usually eaten cold; that's why it's a grab-and-go breakfast. If you prefer warm oats in the morning, just place them in the microwave for a minute.

Is it OK to eat overnight oats every day? ›

It is recommended eating around 50 grams of healthy oats every day as they can lower the risk of a lot of diseases. Protein packed: Oats are one of the best plant-based sources of protein, they contain around 14 grams of protein per 100 grams.

Do overnight oats spike blood sugar? ›

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Which is healthier oatmeal or overnight oats? ›

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

What does overnight oats do to your body? ›

When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

What does oatmeal and cinnamon do to your body? ›

It is thought to boost metabolism because your body uses more energy to process the spice than it does for other foods. Cinnamon is also full of fiber, a nutrient that's essential for achieving that “full” feeling and signaling to your body that mealtime is over which might help with weight loss.

Does cinnamon oatmeal burn belly fat? ›

Doctors agree that green tea, oats, and cinnamon are great foods to add to your diet to burn visceral fat. And, luckily, you can have them every day for breakfast!

What to avoid with cinnamon? ›

For example, if you're taking medications that may affect your liver, such as acetaminophen (Tylenol) or statins, excessive intake of the coumarin in cinnamon may increase the chance of liver damage. Also, the spice may enhance the effects of diabetes medications and cause your blood sugar to fall too low.

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

Do you put overnight oats in the refrigerator? ›

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

Do you eat overnight oats hot or cold milk? ›

Overnight oats are, by definition, served cold in the morning. Overnight oats are oats that are soaked in a liquid overnight so that the oats can absorb the liquid - no heating up necessary. The liquid can really be anything. It can be milk, a milk-alternative like almond or soy, or water.

Are overnight oats healthier than regular oatmeal? ›

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

Why use rolled oats for overnight oats? ›

rolled oats – old-fashioned rolled oats are a must for overnight oats. They soak up the liquid, which gives you a lovely creamy texture. Instant, quick-cooking and steel cut oats don't work because they don't absorb the liquid in the same way that rolled oats do.

Are overnight oats high in calories? ›

Overnight oats are a great source of many nutrients. One prepared cup (240 ml) of the basic recipe made with 2% cow's milk and without the optional ingredients provides the following ( 1 ): Calories: 215 calories. Carbs: 33grams.

Are overnight oats healthier than quick oats? ›

Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.

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