Cinnamon Roll Protein Shake
Oh, I’ve been there. You stroll past that cinnamon-scented temptation at the mall, and suddenly your protein goals feel like yesterday’s news. But what if I told you there’s a way to enjoy all that warm, gooey cinnamon roll flavor—in a Cinnamon Roll Protein Shake—and still crush your macros?
Enter the Cinnamon Roll Protein Shake: my go-to breakfast (or snack!) that tastes like dessert but fuels like a post-gym power-up. It’s thick, creamy, naturally sweet, and spiced to perfection. And the best part? It comes together in under 5 minutes, with ingredients you probably already have in your kitchen.
So whether you’re powering through a workday, trying to avoid a pastry pitfall, or just want something cozy-tasting and cool, this smoothie might become your new favorite.
Why This Cinnamon Roll Protein Shake is the Ultimate Choice
Perfectly Balanced Flavor: Think vanilla, cinnamon, and subtle sweetness without being cloying. It’s basically a cinnamon bun in a glass.
Ultra-Creamy Texture: The frozen banana and oat combo gives it that thick, milkshake-like feel. (And I’ve got a few tricks to make it even thicker—hang tight!)
High in Protein: With around 25–30 grams of protein per serving, it’s a satiating snack or full-on meal replacement.
Quick & Simple: Just blend and go. No baking, no cleanup. We love a low-effort win!
Customizable: From dairy-free to keto to nut-free, I’ll show you how to make it your way.
Want more healthy sips? You’ll love my Strawberry Banana Smoothie and Cottage Cheese Smoothie too!
Ingredients Breakdown
Main Ingredient List (US + Metric)
½ cup (45g) rolled oats – NOT quick or instant oats.
1 scoop (30g) vanilla protein powder – whey, plant-based, or your fave blend.
¾ cup (180ml) milk of choice – almond, oat, dairy, soy… dealer’s choice.
1 frozen banana – for creaminess and sweetness.
1 tsp ground cinnamon – go for Ceylon if you want a more refined flavor.
½ tsp vanilla extract
1–2 tsp maple syrup, date syrup, or sweetener of choice
Optional boosters:
1 tbsp Greek yogurt (for tang + protein)
1 tbsp almond or peanut butter (adds richness)
1 tbsp chia or flax seeds (fiber city!)
A pinch of sea salt (trust me—it enhances the sweetness)
Ingredient Notes & Substitutions
Protein Powder: Whey gives a smooth texture; casein thickens more. For vegan, go with pea or soy, but know they may make it grittier. Blend well!
Milk: Almond is light and nutty. Oat adds creaminess. Coconut = tropical twist. Dairy = full richness.
Sweeteners: Dates add fiber; maple is mellow; stevia or monk fruit for low-carb.
No Banana? Swap for ½ avocado + 1–2 pitted dates or use frozen cauliflower rice for a veggie stealth move.
Gluten-Free? Ensure your oats are certified GF.
Vegan? Use plant milk + vegan protein.
Keto? Drop the oats and banana, use avocado, almond milk, and a keto sweetener.
Nut-Free? Skip nut butters; use sunflower seed butter or just leave it out.
Step-by-Step Instructions
Add liquids first: Milk, vanilla extract, sweetener.
Toss in the soft stuff: Oats, protein powder, Greek yogurt, nut butter (if using).
Now the frozen elements: Banana, ice cubes (if needed).
Blend it all until smooth, thick, and irresistible.
Taste and adjust: More sweetener? More spice? You do you.
Pour into your favorite glass, sprinkle a dash of cinnamon on top, maybe a swirl of almond butter, and enjoy like royalty.
Pro tip: For an extra thick smoothie, use a frozen banana that’s been chilling for at least 24 hours and reduce the liquid slightly.
Expert Tips for Smoothie Perfection
Thicker Texture: Add more frozen fruit, less milk, or a pinch of xanthan gum.
Sweeter Sip: Use ripe bananas or blend in a soaked date.
Bold Cinnamon Vibes: A pinch of nutmeg or cardamom enhances the bakery vibe.
Visual Swirl: Drizzle nut butter on the inside of your glass before pouring. Instant “fancy”.
Best Blender: A high-speed blender like Vitamix or Ninja ensures silky smooth texture with oats and seeds.
Looking for more thick smoothie inspo? Don’t miss this Chocolate Smoothie—it’s like a dessert disguised as breakfast.
Creative Variations & Customizations
Cinnamon Roll Cheesecake Smoothie: Add 1 tbsp cream cheese or Greek yogurt + crushed graham crackers on top.
Coffee Lover’s Cinnamon Smoothie: Splash in a shot of espresso or ¼ cup cold brew.
Chocolate Chip Cinnamon Smoothie: Blend in 1 tbsp mini chocolate chips or sprinkle on top.
High Fiber Boost: Add 1 tbsp psyllium husk or double up on flax/chia.
Let your cravings lead you—this recipe is just the basecamp.
Storage & Meal Prep Tips
Make-Ahead Friendly: Store in an airtight jar for up to 24 hours in the fridge. Shake or re-blend before sipping.
Freezer Packs: Pre-portion all solid ingredients in a bag. Add liquid and blend when ready.
Fixing Separation: Re-blend or stir with a spoon. A splash of milk helps reincorporate everything.
Meal prepping for the week? Try our Healthy Green Smoothie to rotate in some greens!
FAQs
Is this smoothie good for weight loss?
Absolutely. It’s high in protein, fiber, and healthy fats—keeping you full and reducing snack cravings. Just watch your portion size and sweetener choice.
Can I make it without protein powder?
Yep! Sub in ½ cup Greek yogurt, cottage cheese (like in this banana pudding), or 1 tbsp collagen peptides for a whole food twist.
Why is my smoothie gritty?
It could be your protein powder or under-blending. Let oats soak in milk for 5 minutes first or invest in a powerful blender.
Can I use fresh banana instead of frozen?
You can, but it’ll be thinner and less creamy. Add ice cubes to chill and thicken it up.
What’s the best way to clean my blender after smoothies?
Rinse immediately, then blend warm water with a drop of soap for 10 seconds. Rinse and air dry.
How many calories are in this cinnamon roll protein smoothie?
Approx. 320–370 calories depending on your protein powder, milk, and add-ins. Around 25–30g protein, 35g carbs, 9g fat.
Final Sip
This cinnamon roll protein shake is more than just a post-workout refuel—it’s a warm hug in a glass, chilled to perfection. With its rich flavor, smooth texture, and healthy punch, it’s basically a cinnamon bun you can feel good about.
Give it a try, mix in your own twist, and let me know—what’s your favorite cinnamon roll remix? Drop your thoughts below or tag me on Instagram with #TastyGoodSmoothies.
Want more smoothie joy? Browse our delicious Cottage Cheese Smoothie and Strawberry Banana Smoothie recipes next.
Cinnamon Roll Protein Shake
Ingredients
- ½ cup 45g rolled oats
- 1 scoop 30g vanilla protein powder
- ¾ cup 180ml milk of choice (almond, oat, soy, or dairy)
- 1 frozen banana
- 1 tsp ground cinnamon Ceylon preferred
- ½ tsp vanilla extract
- 1 –2 tsp maple syrup or sweetener of choice
Optional Add-Ins:
- 1 tbsp Greek yogurt
- 1 tbsp almond or peanut butter
- 1 tbsp chia or flax seeds
- Pinch of sea salt
Instructions
- Add milk, vanilla extract, and sweetener to the blender.
- Add oats, protein powder, Greek yogurt, and nut butter if using.
- Top with frozen banana and any optional seeds.
- Blend until completely smooth and creamy.
- Taste and adjust flavor or thickness as needed.
- Pour into a glass, sprinkle cinnamon on top, and enjoy immediately.
Notes
- No banana? Swap in ½ avocado and 1–2 dates or frozen cauliflower rice.
- Vegan Option: Use plant milk and vegan protein powder.
- Keto Option: Omit oats and banana; use avocado, almond milk, and low-carb sweetener.
- Thicker Texture: Use less milk or add more frozen banana or ice.
- Protein Boost: Add a second scoop or some collagen peptides.
- Make-Ahead: Store in a jar in the fridge up to 24 hours. Shake or re-blend before drinking.
