5 Minute Cinnamon Roll Smoothie

Start your day off right with this 5 Minute Cinnamon Roll Smoothie. Using ingredients like rolled oats, cauliflower and Greek yogurt, this smoothie is not just delicious (yes it tastes just like a cinnamon roll), it’s also packed full of fiber, protein, and nourishing fats making it the perfect energizing smoothie that will leave you feeling both full and satisfied.

As a Registered Dietitian, I love developing fun, tasty recipes that are packed full of nutrition. This smoothie is just that. Combining the warmth of cinnamon with the creaminess of Greek yogurt and the heartiness of rolled oats, this smoothie tastes like a cinnamon roll straight from the oven. 

This smoothie follows the PFF combo (that means it’s rich in protein, fiber, and nourishing fats).This makes it perfect for breakfast (like my high protein blended coffee smoothie or my everyday green smoothie) or for a snack so your blood sugars stay level and you stay energized in between meals. 

What you need for this Smoothie & Substitutions

Quick oats: I know this might sound a little out there but trust me quick oats are delicious in smoothies. They add an extra boost of fiber and carbs, to keep you feeling full and energized until your next meal. You can also use old fashioned oats or a serving of chia seeds. Just remember that the texture might vary depending on what you replace the quick oats with so you may need to add more or less liquid.   

Banana: The banana not only increases the nutrition in this smoothie but also helps make it creamy! I used a frozen banana for this recipe but you can use a fresh banana or you can substitute for frozen avocado or double to cauliflower in this recipe. 

TIP: One of my fave ways to reduce food waste (and ensure I always have some smoothie boosters in the freezer) is to freeze my bananas that are starting to go. That way you’ll always have bananas to add to your smoothie for some extra fiber, vitamin C, and potassium.

Riced cauliflower: I’m a big fan of adding cauliflower into my smoothies (It’s in this high protein blended coffee smoothie and this sweet and spicy mango tajin smoothie). It also adds to the creaminess of the smoothie while adding fiber, vitamins C and K, and antioxidants. You can use homemade cauliflower rice or store-bought. You can also use cauliflower florets or can substitute for frozen zucchini, apple, or avocado.   

Almond butter: Almond butter adds a nutty flavor to the smoothie as well as some extra protein. You can use any type of neutral nut butter like peanut butter or sunflower seed butter. 

Greek yogurt: I recommend using vanilla Greek yogurt or plain Greek yogurt. If you use plain, you will want to add some vanilla extract to balance out the tartness of the yogurt. You can also use a different type of yogurt if you prefer. It’s all about what feels good to you! This includes standard yogurt or vegan yogurt. Depending on the amount of protein in the yogurt you choose you may want to add in some protein powder or hemp hearts.  

You can also substitute Greek yogurt for silken tofu or a scoop of your favorite protein powder.

Cinnamon: This is the star of the show, making this taste like a cinnamon bun. You can also try this with allspice, nutmeg, or if you really want to switch it up, pumpkin spice. 

Milk: I usually use whatever milk is in our fridge so that usually alternates between 2% milk, homogenized milk, and oat milk. Use whatever type of milk you enjoy! I developed it using plain milk but if you prefer your smoothies with a little extra sweetness you can try vanilla oat, almond or soy milk. 

How to make a Cinnamon Roll Smoothie

Common Mistakes and Fixes

Making a smoothie is pretty straightforward but there are a few issues that can arise when making a smoothie.

1. Too thick or too thin: If you’re experimenting with different ingredients, your smoothie’s consistency may be a little thinner or thicker. Too thick? Add some more liquid. This can be milk or even a splash of water. Too thin? Add in a little more frozen fruit or veggies. If you end up with more than a serving size of smoothie, save the leftovers and blend them into tomorrow’s smoothie or enjoy as an afternoon pick me up. 

2. Too chunky: For this smoothie, you want to make sure that the quick oats are all blended up. I do recommend a high speed blender to achieve the desired consistency. If you find your smoothie is chunky, blend for a little longer and add a little more liquid.

Nutritional Benefits of this Smoothie

Oats: It’s no secret that I love oats. They’re amazing for breakfast in these meal prep overnight oats or these savory quick oats. I even created a tomato soup recipe that has oats in them and it is so dang delish! 

So why am I such a big fan? Oats are rich in dietary fiber. You know the stuff that supports our digestive health and keeps us feeling full. They’re also an excellent source of carbs which break down into energy and help keep our blood sugars level. Plus oats are a great source of nutrients like magnesium, phosphorus, and iron. 

Cauliflower: They say eat the rainbow but don’t forget about cauliflower! What cauliflower lacks in color, it makes up for in nutrients. 1 cup of cauliflower is approximately 60% of your daily intake requirement of Vitamin C, 15% Vitamin K, and 10% Vitamin B6. Vitamin C helps support our immune system, vitamin K supports our bone, brain, and heart health, and vitamin B6 helps metabolize carbs, protein, and fats into the energy our bodies need throughout the day.

Banana: Bananas are packed full of fiber, potassium, vitamin C and antioxidants. One banana provides you with approximately 15% of your daily vitamin C, 10% of your daily potassium, and  5g of fiber. 

Greek yogurt: I usually buy Greek yogurt that’s anywhere between 2-5% milk fat unless specified by a recipe. These nourishing fats provide our bodies with that satiety factor which helps us feel full and satisfied after eating. Greek yogurt is higher in protein than other yogurt with some brands containing as much as 15 to 20g per serving. It’s also rich in B vitamins, vitamin A, calcium, and phosphorus.  

How to Meal Prep

I am a huge fan of meal prepping smoothies. Normally, I will triple a recipe so that I have 3 servings to enjoy throughout the week. I find that if I have the blender out with all the ingredients it’s so much easier just to batch prep the smoothie. It means less mess and less clean up. And as a busy mom, I appreciate this so much!

When batch prepping smoothies, I usually store them in sealable mason jars (like these) and then put them in the fridge. Before enjoying, I will give them a good shake and then will drink them within 3 to 5 days of making them.

If I know we’re going to be out of town or I won’t be able to eat them before they expire, I will pop them in the freezer. I have frozen smoothies in the mason jars. I’ve also frozen them in muffin tins (they look like pucks) and ice cube trays. If I’m using a mold to freeze them, I will remove them from the molds and store them in sealable freezer bags. 

When I’m ready to enjoy them, I will remove them from the freezer and let them defrost in the fridge overnight. Give it a good shake in the morning and enjoy!

How to Elevate this Smoothie

This smoothie is already packed with so much goodness but there are those days that I want an extra boost of nutrition and other days when I want a little fun in my smoothie. Here are a few ways to elevate this smoothie.

Add apple: Turn this cinnamon roll smoothie into an apple jack smoothie. Add in ½ an apple and enjoy!

Add some crunch: This smoothie would be great topped with cinnamon toast granola. It adds that crunch which, for me, helps satisfy my mouth hunger.

Add some chia or flax: Chia and flax seeds may be small but they sure are mighty. They’re both rich in Omega-3s and fiber and won’t impact the flavor of the smoothie.

If you make this Cinnamon Roll Smoothie, 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

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