Cinnamon and maple syrup make these cinnamon roll overnight oats irresistible! It takes just a few minutes to prepare a batch tonight for a healthy breakfast ready to eat in the morning.
As a Registered Dietitian, it probably comes as no surprise that I love to start my day with a nutritious breakfast. Oatmeal is my favorite breakfast to make, including overnight oats! This make ahead breakfast is perfect for busy mornings, and it only takes five minutes to prep the night before.
One of the best parts about overnight oats is how versatile they are in terms of flavor. You can add pretty much anything: fruits, nuts, seeds, nut butters, or spices, based on what you feel like. This cinnamon roll overnight oats recipe is such a cozy flavor! It’s got lots of delicious cinnamon, and is just sweet enough thanks to maple syrup.
This recipe makes two servings. It is gluten free (make sure to use gluten free oats), vegetarian, nut free, and soy free.
Ingredients in cinnamon roll overnight oats
You just need seven simple ingredients to make this overnight oatmeal recipe. You likely have most of them in your pantry already!
Ingredient and dietary restriction substitution suggestions
Make it vegan. Swap the Greek yogurt for your favorite plant-based yogurt, or add 1/4 cup more of almond milk.
Use honey or brown sugar in place of maple syrup.
Use hemp seeds in addition to, or instead of chia seeds.
Add a scoop of vanilla or plain flavored protein powder for an extra boost of protein.
You can use quick oats to make overnight oats, but do not use steel cut oats.
How to make overnight oats
Overnight oats are incredibly easy to prepare. Just add all of the ingredients to a jar or sealable container, and mix them up very well. Put a lid on your container, and refrigerate the oats overnight (or at least for a few hours).
The next day, the oats will have soaked up the liquid, turning them into a thick, creamy, and slightly chewy breakfast.
How long do overnight oats last?
Store overnight oats in the fridge for up to five days in the container you prepped them in. Note that as time passes, the oats will soak up more liquid and break down a bit. Because of this the texture will become softer and less chewy. So if you prefer a chewier texture, I recommend only preparing overnight oats one or two days in advance.
Oats nutrition benefits
Oats are filled with dietary fiber, including both soluble and insoluble fiber. A diet high in fiber has many health benefits: fiber keeps us full, helps manage blood sugar and blood cholesterol levels, and promotes digestive health, gut health and weight management. A half a cup of oats has 4-5 grams of dietary fiber, which is 15 percent of your daily needs.
Oats also provide many other nutrients:
1.7 mg iron (10 percent of your daily needs)
55.89 mg magnesium (14 percent of your daily needs)
11.71 mcg selenium (22 percent of your daily needs)
166.1 mg phosphorus (24 percent of your daily needs)
Oats are also a source of B Vitamins, copper, zinc, and potassium.
Chia seeds nutrition benefits
There is a lot of nutrition packed into these tiny seeds! One ounce of chia seeds (about 2 tablespoons) provides:
7.7 grams of dietary fiber (28 percent of your daily needs)
5.2 grams of plant-based protein
1.6 mg iron (9 percent of your daily needs)
0.466 mg thiamin (39 percent of your daily needs)
111.13 mg magnesium (28 percent of your daily needs)
7.2 mcg selenium (11 percent of your daily needs)
Chia seeds are rich in omega-3 fatty acids. This type of fat is essential in our diets, and it promotes heart health and immune function. Chia seeds also provide antioxidant compounds, which help fight inflammation in the body and keep our cells healthy.