Why You’ll Love This Recipe
Easy Cinnamon Roll Protein Muffins deliver all the cozy warmth of a cinnamon roll with the convenience and nutrition of a grab-and-go muffin. They’re fluffy, lightly sweet, and packed with protein—perfect for mornings when you need something satisfying yet wholesome. These muffins use simple pantry staples, and the addition of protein powder not only boosts nutrition but also gives the batter structure and softness. I once tested these using almond milk instead of regular milk, and the muffins still turned out wonderfully tender, just a bit lighter. Whether enjoyed fresh from the oven or reheated during a busy week, these muffins give you that cinnamon-swirl comfort without the sugar crash. Ideal for breakfast meal prep, post-workout snacks, or a healthier dessert option, these muffins offer reliable flavor, excellent texture, and a warmly spiced aroma you’ll want in your kitchen more often.
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Easy Cinnamon Roll Protein Muffins: A High-Protein Breakfast That Tastes Like Dessert
- Total Time: 28 mins
- Yield: 10–12 muffins
- Diet: Low Calorie
Description
Easy Cinnamon Roll Protein Muffins are soft, fluffy, high-protein treats that taste like a cinnamon roll but are made with healthy ingredients. Perfect for breakfast, snacks, or meal prep, they deliver sweet cinnamon flavor with a nutritious boost.
Ingredients
- 1 cup vanilla protein powder
- 1 cup oat flour (or blended oats)
- 1/2 cup Greek yogurt
- 2 large eggs
- 1/3 cup milk of choice
- 2 tablespoons melted coconut oil or butter
- 1/4 cup maple syrup or honey
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- Cinnamon Swirl:
- 2 tablespoons brown sugar
- 1 tablespoon cinnamon
- 1 tablespoon melted butter
- Optional Glaze: 1/4 cup powdered sugar + 1–2 tsp milk
Instructions
- Preheat oven to 350°F (175°C). Line a muffin tin or spray with nonstick spray.
- In a large bowl, whisk oat flour, protein powder, baking powder, baking soda, cinnamon, and salt.
- In another bowl, mix Greek yogurt, eggs, milk, melted coconut oil, maple syrup, and vanilla.
- Combine wet and dry ingredients until just mixed.
- Fill muffin cups halfway.
- Stir together cinnamon swirl ingredients and spoon a small amount into each muffin, lightly swirling with a toothpick.
- Top with remaining batter and add another small swirl on top.
- Bake for 14–18 minutes or until a toothpick comes out clean.
- Cool slightly and drizzle with optional glaze.
Notes
- Use whey or plant-based protein; adjust milk if batter is too thick.
- Add chopped pecans for crunch.
- Store in fridge up to 5 days or freeze up to 2 months.
- Make sugar-free using monk fruit sweetener.
- Prep Time: 10 mins
- Cook Time: 18 mins
- Category: Breakfast / Snack
- Method: Baked
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Oats or Oat Flour
Ground oats or oat flour provide a hearty, gluten-friendly base with a naturally soft texture.
Protein Powder
Vanilla protein powder adds structure, sweetness, and the protein boost that sets these muffins apart.
Eggs
Lightly beaten eggs help bind the batter and keep the muffins fluffy.
Greek Yogurt
Thick Greek yogurt adds moisture, tang, and extra protein.
Milk or Almond Milk
A splash of milk or almond milk thins the batter to the perfect consistency; almond milk works beautifully and keeps things lighter.
Cinnamon
Warm cinnamon provides the signature flavor reminiscent of fresh cinnamon rolls.
Baking Powder
A spoonful of baking powder helps the muffins rise and stay airy.
Vanilla Extract
Vanilla extract enhances the cinnamon roll aroma and adds depth.
Honey or Maple Syrup
A drizzle of honey or maple syrup sweetens the muffins naturally without overpowering the spice.
Salt
A pinch of salt balances sweetness and strengthens flavor.
Directions
Preheat your oven to 350°F (175°C). Line a muffin tin with liners or grease lightly with nonstick spray. In a mixing bowl, whisk together the oat flour, protein powder, cinnamon, baking powder, and salt. In a separate bowl, combine the eggs, Greek yogurt, milk, vanilla extract, and honey or maple syrup until smooth.
Pour the wet ingredients into the dry mixture and stir gently until just combined. Avoid overmixing, as this can make the muffins dense. If the batter seems thick, add a splash of milk until it reaches a scoopable consistency. Fill each muffin cup about three-quarters full.
For a cinnamon-swirl effect, sprinkle extra cinnamon over each muffin and use a toothpick to gently swirl it into the batter. Bake for 15–18 minutes, or until a toothpick inserted into the center comes out clean. Allow the muffins to cool slightly before removing them from the tin. Serve warm, or cool completely for meal prep.
Essential Equipment
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
Servings and timing
This recipe yields approximately 10–12 muffins. Preparation takes about 10 minutes, baking requires 15–18 minutes, and cooling adds roughly 5 minutes.
Storage/reheating
Store the muffins in an airtight container at room temperature for up to 2 days or refrigerate for up to 5 days. Reheat in the microwave for 10–15 seconds for a warm, cinnamon-roll effect. Freeze for up to 2 months and thaw overnight or microwave directly from frozen.
Variations and Customizations
Cream Cheese Frosted Muffins
Add a light cream cheese drizzle for more authentic cinnamon-roll flavor.
Chocolate Chip Cinnamon Muffins
Fold in mini chocolate chips for a sweeter, dessert-style twist.
Almond Butter Swirl
Add a spoonful of almond butter to each muffin and lightly swirl.
Apple Cinnamon Protein Muffins
Fold in small diced apples for extra moisture and flavor.
Pumpkin Cinnamon Muffins
Replace some yogurt with pumpkin purée for a fall-inspired version.
Gluten-Free Version
Use certified gluten-free oats and ensure protein powder is gluten-free.
Dairy-Free Friendly
Use almond milk yogurt and dairy-free protein powder.
Higher-Protein Boost
Add an extra spoonful of protein powder and a splash more milk.
Low-Sugar Style
Reduce the honey and rely on the sweetness of vanilla protein powder.
Nutty Crunch
Add chopped walnuts or pecans for texture and richness.
FAQs
Do these muffins taste like traditional cinnamon rolls?
They have similar warm cinnamon flavor but a lighter, less sugary profile.
Can I use whey protein?
Yes, but add a splash more liquid, as whey can make the batter thicker.
Are they good for breakfast meal prep?
Absolutely—they reheat well and hold moisture for several days.
Can I replace the oat flour with almond flour?
Not directly; almond flour behaves differently and needs recipe adjustments.
Why did my muffins turn out dry?
Too much protein powder or overbaking can dry them out; adjust moisture as needed.
Can I make these without yogurt?
Yes, substitute with applesauce, though texture will be slightly softer.
Can I add a streusel topping?
Yes, a light oat-based streusel pairs beautifully with the cinnamon flavor.
Are these freezer-friendly?
Yes, they freeze exceptionally well for up to 2 months.
Can I use flavored protein powder?
Vanilla or cinnamon protein works best; chocolate changes the flavor profile.
Can I make them into mini muffins?
Yes, bake 8–10 minutes, checking early for doneness.
Conclusion
Easy Cinnamon Roll Protein Muffins combine warm spice, wholesome ingredients, and protein-packed nutrition for a breakfast or snack that feels indulgent yet nourishing. With their fluffy texture, balanced sweetness, and endless customization options, these muffins are an excellent addition to any meal prep routine. They bring the comforting flavor of cinnamon rolls into a healthier, more convenient form you’ll enjoy making again and again.
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