Cinnamon-Roll Overnight Oats

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It takes only minutes to assemble this healthy no-cook breakfast, and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week.

Active Time:
5 mins
Additional Time:
7 hrs 55 mins
Total Time:
8 hrs
Servings:
5
Yield:
5 servings
  • These oats taste just like cinnamon rolls, but without all the calories. They are also perfect for meal prepping.
  • Oats are great for breakfast because they keep you full and are linked to lower cholesterol levels.
  • For best flavor and texture, let the oats sit overnight, but they’ll be OK to dig into after 4 hours.

Have breakfast ready to grab and go with these Cinnamon-Roll Overnight Oats. Fiber-filled oats become creamy yet toothsome after soaking up your favorite non-dairy milk overnight. As a bonus, these oats are infused with classic cinnamon roll flavors—sweet brown sugar, warm vanilla and earthy cinnamon. Keep reading for our expert tips, including which type of oats are best to use for this recipe.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

  • You might be tempted to add more of a favorite ingredient, but we recommend following the recipe the first time you make it, as we have fine-tuned the measurements to achieve the perfect cinnamon-roll flavor.
  • People with celiac disease or gluten sensitivity should use oats labeled "gluten-free" because oats are often cross-contaminated with wheat and barley.
  • Although this is an overnight oats recipe, it can still be enjoyed after 4 hours. However, remember that the texture and flavor are at their best if you allow the oats to sit overnight.
  • You can add various toppings like fruit and nuts, but it's best to add them just before serving. If they sit in wet ingredients for too long, their texture will be compromised.

Nutrition Notes

  • Oats are known for their cholesterol-lowering ability. They're a great source of energizing complex carbohydrates and fiber, which will help fill you up. The fiber in oats is also a great source of prebiotics—food for your beneficial gut bacteria.
  • Non-dairy milks, like almond milk and coconut milk are both great substitutes for cow's milk. Both almond milk and coconut milk will add to your calcium and vitamin D intake for the day. Coconut milk is also rich in vitamin B12, which is essential for a healthy nervous system. These two milks do not provide nearly as much protein as cow's milk does, so if you want more protein in these oats, you can use soy milk or cow's milk, or add a scoop or two of protein powder when assembling them.
Overhead view of all ingredients for Cinnamon-Roll Overnight Oats recipe on a marble background

Diana Chistruga

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Ingredients

Original recipe (1X) yields 5 servings

  • cups old-fashioned rolled oats (see Tip)

  • cups unsweetened non-dairy milk, such as almond or coconut

  • 6 teaspoons light brown sugar

  • teaspoons vanilla extract

  • teaspoons ground cinnamon

  • ½ teaspoon salt

Directions

  1. Stir 2½ cups oats, 2½ cups non-dairy milk, 6 teaspoons brown sugar, 1½ teaspoons vanilla, 1¼ teaspoons cinnamon and ½ teaspoon salt together in a large bowl. Divide among 5 (8-ounce) jars. Screw on lids and refrigerate overnight or for up to 5 days.

    Side view of jars full of Cinnamon-Roll Overnight Oats recipe

    Diana Chistruga

To make ahead

Refrigerate for up to 5 days.

Frequently Asked Questions

  • What are overnight oats?

    Overnight oats are made by mixing old-fashioned rolled oats with milk, yogurt or non-dairy milk. The mixture is refrigerated overnight until the oats absorb the liquid and soften. The oats are soft and creamy, yet retain some texture. Overnight oats are completely no-cook, making it easy to meal prep for breakfast or snacks.

  • Is this recipe vegan?

    Since this recipe contains no animal products, like eggs and dairy, this recipe is suitable for those following a vegan diet.

  • Can I use quick-cooking oats instead of old-fashioned rolled oats?

    Quick-cooking oats, also called instant oats, are rolled thinner and cut into smaller flakes than old-fashioned oats. They absorb liquid quicker, which means they will get too soft and mushy for overnight oats. For the best texture, we recommend using old-fashioned rolled oats for this recipe.

  • Why are my overnight oats not soft?

    To avoid raw oats, make sure the oats are completely submerged in the liquid before covering and refrigerating. The oats also need to be refrigerated overnight to soften completely.

  • How do you serve Cinnamon-Roll Overnight Oats?

    Top these delicious no-cook oats with fresh fruit, such as raspberries, strawberries or blueberries. Add your favorite nuts and seeds for extra crunch and texture.

Recipe updates

Based on earlier reviews and comments on this recipe, we've retested and made the following adjustments (and updated the nutritional analysis accordingly):

  • Reduced the sugar.
  • Reduced the vanilla extract (to minimize bitterness).


EatingWell.com, October 2018

Nutrition Facts (per serving)

191 Calories
4g Fat
32g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 5
Serving Size 2/3 cup
Calories 191
% Daily Value *
Total Carbohydrate 32g 12%
Dietary Fiber 4g 14%
Total Sugars 4g
Added Sugars 4g 8%
Protein 6g 12%
Total Fat 4g 5%
Saturated Fat 1g 5%
Vitamin A 2IU 0%
Folate 14mcg 4%
Sodium 323mg 14%
Calcium 271mg 21%
Iron 2mg 11%
Magnesium 65mg 15%
Potassium 238mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.,
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
Jan Valdez,

Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.