These creamy cinnamon overnight oats taste just like a cinnamon roll in a bowl! With only 6 simple ingredients, they're naturally sweet, gluten-free, and vegan-friendly, with no yogurt or bananas needed. The perfect cozy make-ahead breakfast.
Cinnamon Overnight Oats At A Glance
- ✅ Recipe Name: Creamy Cinnamon Overnight Oats (No Yogurt, 6 Ingredients)
- 🕒 Ready In: 5 minutes prep + 4 hours or overnight chill
- 👪 Serves: 1
- 🍽 Calories: ~294 per serving
- 📌 Fiber: 10g per serving
- 🥣 Main Ingredients: Rolled oats, milk, chia seeds, maple syrup, cinnamon, vanilla extract
- 📖 Dietary Info: Refined sugar-free, gluten-free option, dairy-free, vegan-friendly, and meal prep friendly
- ⭐ Why You'll Love It: They taste like a cinnamon roll but come together in one jar with no cooking, no blender, and no special equipment. Make a few jars on Sunday, and breakfast is handled all week.
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Overnight oats are my default breakfast. After years of making them most mornings, I've landed on a few I keep on permanent rotation. My high-protein overnight oats and peanut butter banana overnight oats get the most repeat makes.
This cinnamon version is the one I reach for when I want something that tastes like dessert without the sugar crash. It has the same warm, cozy flavor as my healthy cinnamon rolls, just in a jar I can prep the night before.
What I love is how little they ask of you: five ingredients, one jar, no cooking, no yogurt, no banana, and no need for protein powder. I usually make a couple at once, so breakfast is waiting after an early workout. For another easy make-ahead in the same vein, try my oat milk chia pudding.
Jump to:
- Cinnamon Overnight Oats At A Glance
- Why these cinnamon overnight oats work
- Ingredients You'll Need
- Substitutions & Variations
- How to Make Cinnamon Overnight Oats (Step-by-Step)
- My Best Tips for Overnight Oats
- How to Store & Meal Prep
- Cinnamon Overnight Oats FAQs
- More Oatmeal Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why these cinnamon overnight oats work
- The chia does the thickening. A spoonful of chia seeds soaks up the milk overnight, so you get a thick, creamy texture without yogurt or protein powder.
- Cinnamon and vanilla carry the flavor. Together, they taste like a cinnamon roll, so you don't need much maple syrup to make them feel like a treat.
- Rolled oats hold their bite. They soak without turning to mush, unlike quick oats, and steel-cut oats never soften enough. This is the texture difference I notice most.
- One jar, no cooking. You mix everything in the container you'll eat from, so prep is five minutes, and cleanup is one spoon.
- They keep for days. Make a few jars at once, and they hold in the fridge through the week, which is how I actually eat them.
⭐️⭐️⭐️⭐️⭐️
This recipe is what got me interested in overnight oats. It's now a daily thing, and I will never forget this delicious mix.
- Madison
Ingredients You'll Need
- Rolled oats: Use old-fashioned rolled oats. They soak up the milk overnight and stay chewy rather than mushy. Quick oats get too soft, and steel-cut oats stay too hard. Want a warm, higher-protein bowl instead? Try my high-protein cinnamon egg white oatmeal.
- Milk: This makes the oats creamy. I use unsweetened almond milk, but any milk works. Oat, cashew, coconut, or dairy all do the job.
- Chia seeds: These thicken the oats as they soak and add fiber. Hemp hearts work too.
- Maple syrup: Just enough to sweeten them naturally. Honey works too.
- Cinnamon: The star. It gives that cinnamon roll flavor. I use 1 teaspoon, or up to 1.5 if you like it strong.
- Vanilla extract: Optional, but it makes them taste a little more like dessert.
Scroll to recipe card for quantities!
Substitutions & Variations
- Milk: Swap the almond milk for oat, cashew, coconut, or dairy milk. Each one changes the flavor and creaminess a little.
- Oats: Quick oats work in a pinch, but they turn out softer. Don't use steel-cut oats. They stay too firm.
- Chia seeds: Use hemp hearts or flax seeds instead, or leave them out and use a little less milk.
- Maple syrup: Honey works just as well. Both keep these refined sugar-free.
- Apple cinnamon: Stir in a handful of diced apples before chilling for a cozy apple-cinnamon twist; it tastes like my apple cinnamon baked oatmeal.
- Add protein: Mix in a scoop of protein powder, or a spoonful of nut butter for protein and healthy fats.
- Add yogurt: Stir in a spoonful of yogurt in the morning. I'd add it then, not overnight, so it stays fresh.
How to Make Cinnamon Overnight Oats (Step-by-Step)
- Step 1: Add everything to the jar. Combine the oats, milk, chia seeds, maple syrup, cinnamon, and vanilla in a mason jar or container.
- Step 2: Stir well. Mix until the oats are fully coated and submerged in the milk. Seal and refrigerate at least 4 hours or overnight.
My Best Tips for Overnight Oats
- Use rolled oats. They soak up the milk and stay chewy. Quick oats turn mushy, and steel-cut oats stay too firm.
- Make sure every oat is submerged. I give the jar a good stir so no dry oats sit at the top. That's what gives you an even, creamy texture by morning.
- Give them at least 4 hours. Overnight is best. The longer they sit, the thicker and creamier they get.
- Stir before eating. The oats at the bottom are always thicker, so I stir once to even it out. Add a splash of milk if you like them looser.
- Add crunchy toppings last. I put granola, nuts, and fresh fruit on top right before eating so they don't go soggy.
How to Store & Meal Prep
- Store: Keep them in a sealed jar or airtight container in the fridge for up to 5 days.
- Meal prep: This is how I actually eat them. I make a few jars at once on the weekend, so breakfast is ready all week.
- Before serving: Give them a stir and add a splash of milk if they've thickened up too much.
- Toppings: Add fruit, nuts, or granola right before eating, not in advance, to keep them fresh.
Cinnamon Overnight Oats FAQs
Yes. This recipe uses no yogurt at all. The oats become creamy when soaked in milk, and a spoonful of chia seeds thickens them even more. If you want extra creaminess, you can stir in a little yogurt in the morning, but it isn't needed.
They keep for up to 5 days in a sealed jar or container. That makes them great for meal prep. Just stir before eating and add a splash of milk if they've thickened too much.
No. Quick oats work, but they turn out softer. I don't recommend steel-cut oats here, since they stay too firm even after soaking overnight. Old-fashioned rolled oats give the best texture.
Yes. They're meant to be eaten cold, which is how I like them, but you can warm them in the microwave for about a minute if you prefer. Add a splash of milk first since they thicken in the fridge.
Stir a handful of diced apple into the jar before chilling, or add it fresh in the morning for more crunch. The cinnamon and vanilla already pair perfectly with apple, so no other changes are needed.
They can be a nourishing breakfast. This version is refined-sugar-free, high in fiber from oats and chia, and sweetened only with a little maple syrup. As always, it depends on your toppings and portion.
More Oatmeal Recipes You'll Love
If you loved this cinnamon overnight oats recipe, here are a few more make-ahead breakfasts to try.
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Creamy Cinnamon Overnight Oats
Ingredients
- ½ cup milk, oat, almond, regular (plain or vanilla)
- ½ cup old-fashioned rolled oats, gluten-free or regular
- 1 tablespoon chia seeds,
- 1 tablespoon real maple syrup
- 1 teaspoon ground cinnamon
- ½ teaspoon pure vanilla extract
Instructions
- Combine. In a sealable jar or container, stir together the milk, oats, chia seeds, and maple syrup until the oats are fully submerged.
- Add the spices. Stir in the cinnamon and vanilla until combined.
- Chill. Seal and refrigerate at least 4 hours or overnight, up to 5 days.
- Stir and serve. Stir before serving and add a splash of milk if needed. Top with banana, walnuts, or a drizzle of maple syrup. Enjoy chilled.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Saskia says
I am a banker in NYC and this is my go to recipe for breakfast. Easy and yum!
Tati Chermayeff says
Easy and yum is exactly what I was going for. Perfect grab-and-go for busy mornings!
Madison says
This recipe is what got me interested in overnight oats. It’s now a daily thing and I will never forget this delicious mix.
Tati Chermayeff says
Hi Madison, WOW so happy to hear that. I am thrilled you loved them 🙂
Nick says
Easy and so delicious!
Tati Chermayeff says
Music to my ears, Nick. Thank you for leaving a 5 star review!