Cinnamon Roll Oatmeal


5 from 171 votes
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This cinnamon roll oatmeal is a healthy breakfast that tastes like dessert! Packed with protein and fiber, it’s creamy, and topped with a dairy free cream cheese swirl! Vegan, Gluten Free, and Dairy Free. 

cinnamon roll oatmeal

We love starting our mornings with oats in some form. Our favorites include overnight oats, blueberry baked oatmeal, and this creamy cinnamon roll oatmeal. 

I’ve grown up eating cinnamon and oatmeal together. My standard bowl of oatmeal would have the same three things- cinnamon, brown sugar, and a dollop of cream cheese. 

Now that I am focused on making my oatmeal healthier and more filling, I’ve changed things up a little bit. The cinnamon is still there and the cream cheese has been replaced by dairy free cream cheese but now there is a secret addition- protein powder!

Adding a scoop of cinnamon roll protein powder takes this cinnamon oatmeal to another level. It adds thickness, extra creaminess, and a whopping 35 grams of protein.

Why make this cinnamon roll oatmeal? 

This sticky cinnamon roll batter oatmeal doesn’t need words to describe it- The name says it all. It literally has the taste and texture of a sticky cinnamon bun, but without the sugar, butter, or flour.

While this oatmeal is naturally gluten free, dairy free, and vegan, it’s also completely sugar free. 

How to make cinnamon oatmeal

The Ingredients

  • Rolled Oats– I prefer rolled oats over quick cooking oats, because they have a thicker and chewier texture. Feel free to use quick oats if you prefer smoother oatmeal. Be sure to use gluten free oats, to keep this recipe gluten free.
  • Salt– Brings out the flavor of all the other ingredients.
  • Cinnamon– You can add much more than recommended, especially if you like a stronger cinnamon flavor.
  • Milk of choice– Any unsweetened milk of choice can be used. I used unsweetened vanilla almond milk. 
  • Granulated sweetener of choice– Gives the oatmeal extra sweetness, without adding sugar. Monk fruit sweetener and erythritol are my preferred sugar free sweeteners. 
  • Protein Powder– Optional, but highly recommended. Use a vanilla or cinnamon flavored protein powder. 
  • Cream Cheese– To stir through the oatmeal to give it a true cinnamon bun flavor. I used dairy free cream cheese, but use standard if you don’t follow a dairy free recipe. 

The Instructions

Start by preparing your oatmeal in either the microwave or saucepan. Combine your oats with salt, cinnamon, and the milk of choice. Microwave or heat on stovetop until the liquid has been mostly absorbed by the milk. Next, add the granulated sweetener of choice, before whisking in the protein powder, until fully incorporated. Finally, stir through the cream cheese and top with extra cinnamon, if desired. 

cinnamon bun oatmeal

Cinnamon Roll Overnight Oats

If you prefer your oatmeal overnight oats style, you can definitely prepare it that way. This is great if you’d like to prep your breakfast in advance.

You will only need to use half the amount of milk required. Combine all your ingredients into a cereal bowl or shallow container. Refrigerate for at least 2 hours, or overnight. When ready to eat, mix together all the ingredients together and add extra milk, if desired. 

Slow cooker tips

Easily prepare a big batch of making crockpot or slow cooker oatmeal.

For 4 servings– 3 cups water, 3 cups milk of choice, 2 cups rolled oats, 1/2 cup granulated sweetener of choice, 2 tablespoons cinnamon. 

Place the water, milk, and oats in a slow cooker and cover. Cook on low for 8 hours. Turn off heat and stir through the granulated sweetener and cinnamon. 

Storing and Freezing Oatmeal

  • To store: If you prep multiple batches of cinnamon oatmeal keep stored in the refrigerator at all times. Oatmeal will keep well for up to 5 days. Simply reheat in the microwave or stovetop when ready to eat.
  • To freeze: Cream cheese oatmeal is freezer friendly and can be stored in the freezer. Be sure to use freezer friendly containers. 
  • To thaw: Thaw oatmeal overnight in the refrigerator or the day of at room temperature. 

sticky bun oatmeal

More healthy breakfast recipes

Cinnamon Roll Oatmeal

5 from 171 votes
A delicious, healthy and hearty oatmeal which tastes exactly like a cinnamon roll! This quick and easy cinnamon roll oatmeal recipe tastes like dessert and can be enjoyed hot or cold! Vegan, gluten free, dairy free.
Servings: 1 serving
Prep: 2 minutes
Cook: 5 minutes


For the oatmeal


  • In a saucepan or microwave safe bowl, combine the rolled oats, salt, cinnamon, sweetener of choice and milk of choice and simmer on medium until most of the liquid is absorbed. If adding protein powder, add it here now.
  • Remove from heat and pour into a bowl. Stir through the cream cheese and top with extra cinnamon


If your oatmeal is too thick, add extra milk to desired consistency. 
This can be batch made the night before and eaten hot/cold.
This can also be frozen- Simply thaw out and reheat.
For even more protein, add an extra scoop of protein powder but add extra dairy free milk to compensate.
* Use any sweetener of choice- erythritol, coconut sugar, white sugar, etc. 


Serving: 1servingCalories: 248kcalCarbohydrates: 32gProtein: 8gFat: 11gSodium: 956mgPotassium: 147mgFiber: 7gVitamin A: 195IUCalcium: 374mgIron: 2mgNET CARBS: 25g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!


Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 171 votes (166 ratings without comment)

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  1. I make a similar pumpkin cinnamon oatmeal and posted it on my blog! I gave you recipe credit because it is so similar to your recipe – hope that’s alright 🙂

    1. Hi Deanna,

      I actually received a fair few emails over the last day or two saying several of my recipes had been copied, that being one of them. As blogging is my full time job, I work hard to create unique, original recipes so it’s disheartening to get those kinds of emails. I appreciate you crediting the source.

  2. I ate cookie dough like there was no tomorrow when I was in middle school! Took a toll on my health, so I make sure my cookie dough is healthified! I’m going to make your pumpkin cookie dough soon though so I can enjoy it again–except add a lot of cinnamon and protein glaze if I want to make it cinnamon roll flavored!

  3. So I am assuming the egg white cooks itself from the heat of the oatmeal as you stir it in? I am so going to be eating this soon!

    1. Hi Amy! You sure can- Just decrease the dairy free milk by 1/4 cup (or don’t add the excess dairy free liquid)- You may want to add a dash of vanilla extract too 🙂

  4. When it comes to food, I ignore the voice of reason! 😉 Lovin’ this oatmeal awesomeness THIIIIS much!

  5. I would eat oatmeal every day if I could have this! Grocery stores are so different everywhere. When my daughter and I were in Sweden, they had rows and rows of candy…I’d never seen anything like it! We were traveling with a youth soccer team and all the girls were quite thrilled…we were in there for hours (what seemed like hours anyway) while they mulled over what to get.

  6. This is some sexy oatmeal.
    Raw Cinnabon dough sounds like a college dorm resident’s dream. (*cough* MY dream). So thank you for enlightening us with this recipe. Although, if I tried to give this version of Cinnabon to my mom, she might not talk to me for a day or two. She doesn’t take replacements for her Cinnabon.

  7. This is totally my kind of breakfast. I love how oatmeal is pretty much a blank slate and you can get as creative with it as you want. This one is a must try!

  8. Oh my gosh, Arman! I am literally laughing out loud reading this post! My kids are asking what’s so funny so I had to read the part about whipping your hair back and forth. LOVE your writing. And this oatmeal? Genius.

  9. It’s so creamy I could DIE — I want to swan dive right into it. Or belly flop with my mouth wide open. And I actually won’t touch raw cookie dough if it has eggs in it. But I’ll usually eat the eggless kind before I have a chance to make it into actual cookies. Oops.

  10. Oh man, we’ve totally gotten into the habit of making a big batch of oatmeal at the beginning of the week, and then reheating it for breakfast. I’m totally going to need to make this cinnamon roll version appear…and soon. I also love that you ate the cinnamon roll dough plain. (I can’t blame ya…well, not much!) And now you know why Americans are so weight-challenged. Haha!