These cinnamon roll overnight oats are the perfect breakfast meal prep recipe for a quick, easy and balanced breakfast (a dietitian Mom’s dream!) While this recipe does contain the usual fiber -rich power of oats, they’ve got a major bonus nutritional benefit you don’t usually see in overnight oats – the power of veggies. With 1 cup of cauliflower rice you can enjoy the additional antioxidant, anti-inflammatory and blood sugar balancing benefits of this cruciferous vegetable right as you start your day!
It’s funny how my personal intuitive eating journey shows up in my life. I had enjoyed a warm and gooey cinnamon bun earlier in the week and was craving that flavor but I also wanted to create something that would give me some sustenance through the morning.
I knew I had a busy week ahead so I decided to meal prep some overnight oats. When it’s not eggs and toast, I love having some version of these in the fridge, knowing I have grab and go breakfast or snack ready on those chaotic mornings when I can’t even remember how I got dressed haha. These are so versatile, you can make endless versions packed full of delicious nutrition using my easy overnight oat base recipe.
Inspired by the flavor of cinnamon buns, I added in some cinnamon, vanilla, and maple syrup. I also tested adding in some cauliflower rice for an extra boost of vitamin C and K, plus I love that extra dose of fiber any time I can get it. To be honest, I wasn’t sure how this was going to turn out but the result was even better than anticipated. You really don’t notice the subtle flavor of the cauliflower at all. I had a week of tasty cinnamon roll overnight oats that satisfied me – mind, body, and soul.
How Does This Recipe Fit Into Intuitive Eating?
Depending on where my clients are at in their intuitive eating journey, I’m often asked if eating something like cinnamon roll overnight oats instead of a cinnamon roll is intuitive eating vs diet culture. I say the same thing every time—it all comes down to intention. When you’re able to reconnect with that trust in your body and step back into being the expert of your own body, you will find that your (very wise) body will help guide you to making food choices that serve you in that moment. Sometimes that’s eating for pleasure, and other times the choice that will leave you feeling more energized or physically nourished.
That being said, if you’re new to this practice or still strengthening your intuitive eating muscle, I do have a few strategies you can use to check in with yourself.
Remember, this practice is all about intention. So before you start adding a scoop of cottage cheese to a random recipe, ask yourself these questions.
Why are you doing this?
Is it because of a food rule? Will you feel guilty after eating it without the addition (more on that here)? OR will this make you feel more full and satisfied? Does this give you the energy to do what you love during the day?
With this recipe, there are so many components that make it satisfying. For example, the addition of the cauliflower rice adds to the texture of the overnight oats and also gives you an extra dose of energy, fiber, and immune boosting vitamin C. It doesn’t take away from the creamy cinnamon roll flavor and will help keep your blood sugars level in between meals. The protein from the hemp hearts and nourishing fats from the chia seeds will help you stay full and satisfied for longer.
Remember, there might be days when there’s nothing better than a warm cinnamon bun and a cup of coffee. And there might be other mornings where meal prepped overnight oats hit the spot. That’s the power of intuitive eating and something we cover extensively in the Make Food Feel Good program, it’s all about listening to your body and fueling it with what feels good to you!
What You Need To Make Cinnamon Roll Overnight Oats
Quick oats: It’s right there in the recipe title – you need oats as for the base of this recipe. I usually use quick oats because they provide a hearty and creamy texture to the oats when soaked in milk. They also soak up the other flavors in this recipe, giving them that cinnamon-y flavor. Plus they’re a good source of fiber and nutrients (more on that here).
Hemp hearts: Hemp hearts add an extra boost of protein and Omega-3s to this recipe. They also add a nutty flavor to the dish that compliments the cinnamon.
Chia seeds: These nutritional powerhouses are a natural thickening agent when left to soak in liquid (like milk). The result is creamy consistency that helps bind the oats together. You’ll also see them work their magic in this delicious chocolate banana and chia seed shake.
Vanilla extract: I love how vanilla enhances the flavor of the oats, giving them a natural sweetness that’s similar to the flavor of a cinnamon roll.
Milk: Milk plays an important role in this recipe – it helps soften and hydrate the oats so they get that creamy texture we love. You can use any type of milk you prefer, like dairy milk, almond milk, or oat milk. You can also play around with different flavors (and if you do let me know what worked in the comments below!)
Maple Syrup: Maple syrup adds sweetness to the oats that compliments the cinnamon and vanilla flavors. You can also play around by using honey or any other sweetener that you prefer.
Salt: All you need is a little pinch! I tried them without it and just found the flavor to be a little flat. Salt helps bring out the sweetness and other flavors (like vanilla) in this recipe. You can leave it out but I recommend trying it before and after and seeing how far a touch of salt can go in enhancing a recipe.
Cinnamon: Cinnamon is a key ingredient that gives these oats their cinnamon roll flavor. It adds warmth and a slightly spicy-sweet taste. I used ground cinnamon for these.
Cauliflower Rice: I’ll admit it, cauliflower rice is an unusual addition to overnight oats. But I wanted to test this recipe out to see if I could find a way to get some veggies in first thing in the morning without sacrificing flavor. I was so impressed with how the cauliflower rice actually added to the overall texture and satisfaction without impacting the overall flavor of the recipe (my one year old daughter loved these). They also absorbed the cinnamon and vanilla nicely, making it a great addition. I can’t wait to try adding it to other overnight oat recipes!
How to Make Meal Prep Cinnamon Roll Oats
In a medium bowl, combine the oats, hemp hearts, chia seeds, vanilla, milk, maple syrup, salt, cinnamon, and cauliflower rice. Mix the ingredients together until well combined and taste. Add additional maple syrup and cinnamon, if desired.
Portion into 5 small containers or mason jars (or keep in one large container and scoop out when ready to eat). Let sit for at least 2 hours to set.
Optional: if you like your breakfasts hot, heat them in the microwave or on the stovetop for this cozy edition.
Mistakes and Fixes
Overnight oats tend to be a relatively straightforward recipe to follow; however, there are some mistakes you might encounter when you’re first making this recipe.
Using the wrong oats: Quick oats or rolled oats are the best choices for overnight oats because they soften more easily. Steel-cut oats are not recommended as they remain too firm and won’t give the same effect.
Using too much liquid: Using too much liquid can result in watery oats. Try to follow the recommended portions in this recipe. Remember you can always add more liquid if it’s needed or if you prefer a more liquid texture.
Not mixing properly: Failing to mix the ingredients properly can result in clumps or uneven flavor. Thoroughly mix all the ingredients to ensure an even distribution of flavors and textures.
Nutritional Benefits of This Recipe (Nutrition by addition)
This recipe uses one of my favorite intuitive eating practices, nutrition by addition. It might sound like a math class but it’s really quite simple. It’s all about looking at what you can add onto your plate instead of focusing on what foods to cut out, a much more enjoyable and sustainable nutrition practice! I love using this feel good nutrition practice when developing recipes.
Whether it’s adding some greens into a strawberry smoothie, mixing in cottage cheese to a creamy mac and cheese dish, or tossing in some cauliflower rice into my overnight oats, I love finding ways to incorporate more nutrition into my day in ways that don’t sacrifice the enjoyment and satisfaction I find in food.
Oats: This recipe contains a few small but mighty nutritional powerhouses like oats. Oats are an excellent source of dietary fiber which supports gut health and keeping blood sugars level. They also contain essential nutrients like manganese, phosphorus, magnesium, and iron. Plus they also have protein—not a ton but enough to add to that daily total! I love adding these to recipes from overnight oats to my nourishing tomato soup with oats, oats are a great way to get some more nutrition into your day.
Cauliflower rice: I always have a bag of cauliflower rice in my freezer (either homemade or store-bought). It’s a great way to add an extra dose of veggies, fiber, and antioxidants to almost any dish with little to no impact on the overall flavor of the recipe. I love that you can add it into a savory recipe like my mango and shrimp fried rice or blend it into something sweet like this post-workout coffee smoothie. 1 cup of cauliflower rice has almost 85% of your daily requirement of vitamin C. Not only does vitamin C help support our immune system, it also helps us absorb iron found in plant-based foods (like oats)!
Hemp hearts: I’ve always been a big fan of hemp hearts. With 10g of protein per 3 tablespoons, they’re an easy source of protein and are rich in antioxidants and Omega-3s. Antioxidants help protect our bodies from free radicals and omega-3s can help reduce inflammation in the body. They’re so versatile too. You can add them as a topping to your cottage cheese toast or blend them into a smoothie. The options are endless!
Recipe, Kitchen, & Time Saving Hacks
Meal prep it: This is a very easy recipe to meal prep for the whole family. This recipe makes 5 servings, so just multiply it by the number needed and you’re set! This recipe will keep for about 5 days in the fridge. I don’t recommend freezing these.
Pre-portion these out: If I have room in the fridge, I like to use mason jars or other small containers to pre-portion these. I always appreciate having them in ready to go containers when I’m in a rush in the morning. I can just grab a jar of the oats and a spoon and eat them on the go. If you’re tight on space you can always make and store the batch in one large container and serve them out on the day of.
Buy frozen cauliflower rice: Some days I have time to make my own cauliflower rice and other days I don’t even have time to shower. Haha. Buying already prepped frozen cauliflower rice is a great way to ensure you always have an easy way to add some extra veggies to a recipe!
If you make these Cinnamon Roll Overnight Oats it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintMeal Prep Cinnamon Roll Overnight Oats
- Total Time: 2 hours 5 minutes
- Yield: 5 1x
Description
These cinnamon roll overnight oats are the perfect breakfast meal prep recipe for a quick, easy and balanced breakfast (a dietitian Mom’s dream! While this recipe does contain the usual fiber -rich power of oats, they’ve got a major bonus nutritional benefit you don’t usually see in overnight oats – the power of veggies. With 1 cup of cauliflower rice you can enjoy the additional antioxidant, anti-inflammatory and blood sugar balancing benefits of this cruciferous vegetable right as you start your day!
Ingredients
2 cups quick oats
½ cup hemp hearts
¼ cup chia seeds
2 tsp vanilla extract
3 cups milk
2–3 tbsp maple syrup
½ tsp salt
1–1 ½ tsp ground cinnamon
1 cup cauliflower rice (homemade or store-bought)
Optional: Top with Plain or vanilla Greek yogurt + a sprinkle or cinnamon or splash of maple syrup
Instructions
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In a medium bowl, combine the oats, hemp hearts, chia seeds, vanilla, milk, maple syrup, salt, cinnamon, and cauliflower rice. Mix the ingredients together until well combined and taste. Add additional maple syrup and cinnamon, if desired.
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Portion into 5 small containers or mason jars (or keep in one large container and scoop out when ready to eat). Let sit for at least 2 hours to set. Enjoy!
Notes
These can also be eaten warm! Pop them in the microwave or on the stove for a warm and cozy version
- Prep Time: 5
- Cook Time: 2 hours
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