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Easy Overnight Cinnamon Roll Oats Meal Prep

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Creamy, spiced overnight oats that taste just like a cinnamon roll but require only 5 minutes of prep. Perfect for meal prep, this healthy breakfast is made with rolled oats, Greek yogurt, chia seeds, and a cinnamon swirl.

Ingredients

Scale
  • 1 cup (90g) rolled oats
  • 1 cup (240ml) milk (dairy or non-dairy)
  • 1/2 cup (120g) plain Greek yogurt
  • 2 tablespoons (30g) chia seeds
  • 2 tablespoons (30ml) maple syrup
  • 1 teaspoon (5ml) vanilla extract
  • 2 teaspoons (5g) ground cinnamon
  • 2 tablespoons (25g) packed brown sugar
  • 1 tablespoon (15g) melted butter
  • Optional toppings: cream cheese frosting, chopped pecans, extra cinnamon

Instructions

  1. Mix the base: In a medium bowl or directly in your jars, combine rolled oats, milk, Greek yogurt, chia seeds, maple syrup, and vanilla extract. Whisk until well combined.
  2. Prepare the cinnamon swirl: In a small bowl, mix together brown sugar, ground cinnamon, and melted butter until it forms a thick paste.
  3. Layer everything: Spoon half of the oat mixture into your jars (about 1/3 cup each). Drop small spoonfuls of the cinnamon swirl on top—about a teaspoon per jar. Use a knife or skewer to gently swirl it into the oats. Don’t overmix; you want ribbons of cinnamon throughout.
  4. Add the rest: Divide the remaining oat mixture among the jars. Top with the rest of the cinnamon swirl, again creating gentle ribbons. Leave a little room at the top for toppings.
  5. Refrigerate: Screw on the lids and place the jars in the refrigerator. Let them sit for at least 6 hours, but overnight is best (8-12 hours).
  6. Serve: In the morning, give the oats a good stir. If they’re too thick, add a splash of milk to loosen them up. Top with a drizzle of cream cheese frosting, a sprinkle of chopped pecans, or a dusting of cinnamon. Enjoy cold or microwave for 30-60 seconds for a warm breakfast.

Notes

The oats will look very liquidy when first made; don’t panic! The chia seeds and oats will absorb everything overnight. For best texture, use old-fashioned rolled oats, not instant or steel-cut. Chia seeds are essential for the creamy texture—if omitted, reduce milk by 1/4 cup. The flavors improve after a day or two.

Nutrition

Keywords: overnight oats, cinnamon roll oats, meal prep breakfast, healthy breakfast, easy breakfast, overnight oats recipe

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