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5 from 1 review

Cinnamon Roll Overnight Oats

Get the cozy, warming flavors of a fresh-baked cinnamon roll in a convenient, prep-ahead breakfast. These creamy soaked oats use aromatic spices to create a satisfying start to your day with minimal added sugar and sodium, making them a perfect fit for a DASH-friendly lifestyle.

  • Total Time5 minutes
  • Yield3 servings 1x

Ingredients

Scale
  • 1 ⅔ cups old-fashioned rolled oats
  • 1 ½ tablespoons chia seeds
  • 1 teaspoon ground cinnamon
  • Pinch of ground nutmeg
  • 1 ⅔ cups unsweetened fortified soy milk
  • 2 teaspoons pure maple syrup
  • 1 ½ teaspoons vanilla extract

Instructions

  1. Prepare the Dry Base: In a medium mixing bowl, combine the rolled oats, chia seeds, ground cinnamon, and nutmeg. Stir well with a fork to ensure the cinnamon is evenly distributed throughout the oats to prevent clumping.
  2. Whisk the Liquids: In a separate small bowl or liquid measuring cup, pour in the unsweetened soy milk, maple syrup, and vanilla extract. Whisk vigorously for about 30 seconds until the maple syrup is fully dissolved into the milk.
  3. Combine and Hydrate: Pour the liquid mixture over the dry oat base. Stir thoroughly until every oat is moistened and no dry pockets remain. The mixture will look liquid at first—this is normal.
  4. Portion into Jars: Carefully divide the oat mixture evenly among three 10-ounce jars. Leave a little space at the top for expansion or toppings.
  5. Seal and Chill: Secure the lids tightly on each jar. Transfer the jars to the refrigerator to chill for at least 8 hours (or overnight). This allows the oats and chia seeds to absorb the liquid and soften into a creamy consistency.

Notes

  • Low Sugar Adjustment: The maple syrup has been reduced to just enough to balance the spices. The increased vanilla and cinnamon help enhance natural sweetness without spiking the sugar content.
  • Serving Temperature: These are excellent eaten cold straight from the jar, or they can be warmed in the microwave for 30–60 seconds for a hot breakfast.
  • Storage: Keep in airtight jars in the refrigerator for up to 4 days. The oats will continue to soften slightly the longer they sit.
  • Toppings: To add crunch without salt, top with a tablespoon of chopped unsalted pecans or walnuts just before serving.

Nutrition Facts (per serving): Calories: 258 kcal | Total Fat: 7 g (Saturated Fat: 0.8 g) | Total Carbs: 37 g (Fiber: 7 g, Sugars: 4 g, Added Sugars: 2 g, Net Carbs: 30 g) | Protein: 11 g | Sodium: 43 mg | Cholesterol: 0 mg | Potassium: 340 mg | Calcium: 228 mg | Magnesium: 85 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 5 minutes
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Calories: 258

Find it online: https://foodtrackergirl.com/2025/07/20/the-5-minute-trick-to-a-perfect-cinnamon-roll-breakfast/