Name: Cinnamon Roll Protein Smoothie
Prep time: 5 min
Total time: 5 min
Ingredients: ¾ cup 185 mL quick oats; 3 bananas (frozen); 1½ cups 375 mL riced cauliflower (homemade or store-bought); 3 tbsp 45 mL almond butter; 1½ cups 375 mL plain or vanilla Greek yogurt; 1½ tsp 7.5 mL ground cinnamon; 2¼ cups 560 mL milk of choice (e.g., unsweetened vanilla almond milk); Pinch of salt; 3 tsp 15 mL vanilla extract (optional); Maple syrup to taste (optional)

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If you’re anything like me, mornings can feel a bit chaotic. Between trying to wake up, feed the kids (or yourself), and maybe squeeze in a moment of peace, breakfast often ends up as an afterthought. That’s why this Cinnamon Roll Protein Smoothie has become a total lifesaver in my kitchen—fast, filling, and oh-so-flavorful.

Let’s be honest—who wouldn’t want their breakfast to taste like a cinnamon roll while secretly being healthy, balanced, and packed with protein? With ingredients like frozen bananas, quick oats, Greek yogurt, and a touch of cinnamon, this smoothie brings comfort and nutrition together in one icy, creamy glass.

Why You’ll Love This Cinnamon Roll Protein Smoothie

We’re talking 5 minutes from blender to glass. No baking, no fuss, just a velvety protein-packed smoothie that satisfies your craving for something sweet and warm-spiced. Plus, it keeps me full all morning long thanks to its protein-fiber-fat trifecta (PFF for the win!).

Whether you’re hustling to the office, heading to class, or wrangling little ones at home, the Cinnamon Roll Protein Smoothie delivers quick nourishment with dreamy dessert vibes.

The Flavor Profile: Cinnamon Roll in a Cup

Imagine a warm, gooey cinnamon roll… now picture that flavor chilled, blended, and ready to slurp through a straw. That’s what this smoothie delivers.

Cinnamon brings cozy warmth and depth.
Frozen bananas give it creamy sweetness.
Oats and Greek yogurt add that doughy richness.
A splash of vanilla (optional but encouraged) enhances the bakery-style vibe.

The result? A cinnamon roll smoothie healthy enough for breakfast, indulgent enough to feel like a treat.

Meal Prep Friendly & On-the-Go Ready

The best part? You can meal prep this smoothie in advance. I often double or triple the batch, pour it into mason jars, and stash them in the fridge for the week. You can even freeze portions and defrost them overnight for a grab-and-go breakfast.

Speaking of make-ahead, if you’re big into meal prep, you’ll love recipes like my Cottage Cheese Smoothie—also packed with protein and freezer-friendly!

The Power of the PFF Combo

This Cinnamon Roll Protein Smoothie isn’t just delicious—it’s smartly balanced. That PFF combo (protein, fiber, and fat) keeps your blood sugar steady, curbs cravings, and powers you through your morning.

Greek yogurt brings in the protein. Oats and banana cover the fiber. Almond butter offers nourishing fats. Together, they form a complete breakfast that supports energy, focus, and satiety.

Ingredient Highlights: What’s In This Cinnamon Roll Smoothie?

Let’s break down each superstar ingredient and why it matters:

Quick Oats

They add a naturally creamy body to the smoothie, plus they’re packed with fiber for long-lasting fullness.

Frozen Bananas

Bananas are key to that milkshake consistency—sweet, cold, and creamy.

Riced Cauliflower

Don’t knock it ’til you try it! You can’t taste it at all, but it sneaks in extra fiber, antioxidants, and volume without added sugar or calories.

Almond Butter

Adds richness, plant-based protein, and healthy fats that help you stay satisfied.

Greek Yogurt

A smoothie MVP—thick, tangy, and loaded with protein. I prefer 2–5% milk fat for extra creaminess.

Ground Cinnamon

Gives the smoothie its signature “cinnamon bun” vibe and may help regulate blood sugar.

Almond Milk

I love using unsweetened vanilla almond milk—it’s light and lets the other flavors shine.

Optional Add-ins

A splash of vanilla extract and a drizzle of maple syrup if you want a touch more sweetness.

Exact Ingredients for 3 Servings

- ¾ cup (185 mL) quick oats
- 3 bananas, frozen
- 1½ cups (375 mL) riced cauliflower (homemade or store-bought)
- 3 tbsp (45 mL) almond butter
- 1½ cups (375 mL) plain or vanilla Greek yogurt
- 1½ tsp (7.5 mL) ground cinnamon
- 2¼ cups (560 mL) milk of choice (e.g., unsweetened vanilla almond milk)
- Pinch of salt
- 3 tsp (15 mL) vanilla extract (optional)
- Maple syrup to taste (optional)

How to Make This Cinnamon Roll Protein Smoothie

Toss everything into a high-speed blender.

Blend until silky smooth—about 60–90 seconds.

Pour into a tall glass (or two smaller ones), top with cinnamon if you’re feeling fancy, and enjoy!

Tips for Best Texture and Storage

Use frozen bananas and frozen riced cauliflower for a milkshake-like thickness.
Start by blending the oats dry to achieve a smoother texture, then mix in the remaining ingredients.
Store leftovers in airtight jars in the fridge for up to 5 days.
Freeze individual servings for up to 1 month. Just thaw overnight and shake well before drinking.

Customizations & Fun Variations

Feeling creative? Here are some ways to make the Cinnamon Roll Protein Smoothie your own:

Add-ins: Chia seeds, flaxseeds, or hemp hearts for added fiber and omega-3s.
Boost it: Add a scoop of vanilla protein powder for even more muscle fuel.
Switch the nut butter: Try peanut butter for a peanut butter cinnamon roll vibe.
Make it a bowl: Pour into a bowl, top with sliced banana, granola, and a swirl of almond butter. Hello, Protein Shake Bowl-style breakfast!

FAQs About Cinnamon Roll Protein Smoothie

Can I make it without banana?

Yes—try frozen mango or avocado for creaminess.

Is it vegan?

Use a dairy-free yogurt like coconut or almond and plant-based milk to make it vegan.

How many calories per serving?

Depending on exact ingredients, about 400–450 per serving.

Is this smoothie kid-friendly?

Absolutely! It’s naturally sweet, creamy, and you can’t taste the cauliflower.

Is it possible to substitute rolled oats for quick oats?

Sure! Just blend a little longer for a smoother texture.

When to Drink It

This smoothie shines brightest:

Kickstart your day with an energizing morning routine
Post-workout for muscle recovery
As a satisfying afternoon snack

And hey, it even makes a great healthy dessert!

Why This Cinnamon Roll Protein Smoothie Just Works

This smoothie is the total package—rich in flavor, packed with nutrients, and ready in a flash. It satisfies my sweet tooth, supports my energy levels, and keeps me going all morning. Plus, it’s just so dang cozy.

It’s become part of my regular rotation, right alongside my favorites like this Ambrosia Fruit Salad and the crisp, crave-worthy Spicy Korean Cucumber Salad.

If you’re ready to turn your breakfast into a mood-boosting moment, this Cinnamon Roll Protein Smoothie is calling your name.

More Sweet & Nourishing Ideas

Check out these other fresh and flavorful options:

Ingredients

¾ cup 185 mL quick oats
3 bananas frozen
1½ cups 375 mL riced cauliflower (homemade or store-bought)
3 tbsp 45 mL almond butter
1½ cups 375 mL plain or vanilla Greek yogurt
1½ tsp 7.5 mL ground cinnamon
2¼ cups 560 mL milk of choice (e.g., unsweetened vanilla almond milk)
Pinch of salt
3 tsp 15 mL vanilla extract (optional)
Maple syrup to taste optional

Instructions

Add quick oats to your blender and pulse for a few seconds to break them down.
Add in the frozen bananas, riced cauliflower, almond butter, Greek yogurt, cinnamon, milk, salt, vanilla extract, and maple syrup if using.
Blend on high for 60–90 seconds until completely smooth and creamy.
Pour into glasses, sprinkle with extra cinnamon if desired, and enjoy!