Gluten Free, Nut Free

10 minutes hands on time, 8 hours & 10 minutes total time

2 Servings

There's something magical about waking up to breakfast that's already waiting for you. Even better? When that breakfast tastes like a warm cinnamon roll but requires zero morning effort. These Cinnamon Roll Overnight Oats are the answer to those mornings when you want something satisfying and delicious without the fuss.

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Wake Up to Dessert: Cinnamon Roll Overnight Oats

Let's be honest, mornings during perimenopause and menopause can be unpredictable. Some days you wake up energized, other days you're dealing with night sweats that left you exhausted. Having a breakfast that's already prepared means one less decision to make when your brain is still foggy and your energy might be low.

The beauty of overnight oats is in the name. You mix everything together before bed, let the refrigerator do its work overnight, and wake up to a creamy, ready-to-eat breakfast that requires nothing more than grabbing a spoon.

That Cinnamon Roll Flavor (Without the Bakery Trip)

The real star here is the cinnamon sugar crumble topping. Made with just coconut oil, coconut sugar, and cinnamon, you mix it with your hands until it forms those irresistible crumbly pieces that mimic the best part of an actual cinnamon roll: that sweet, spiced topping.

Layered with creamy Greek yogurt and the maple-cinnamon oat base, each spoonful gives you that familiar cinnamon roll experience. The warmth of cinnamon, the sweetness from maple syrup, and that satisfying crumbly texture all come together to make mornings feel a little more indulgent.

Built to Keep You Satisfied

This isn't one of those breakfasts that leaves you searching the pantry an hour later. With 21 grams of protein per serving, thanks to the Greek yogurt and collagen powder, this bowl has serious staying power. The oats and chia seeds add substance and texture, while the lite coconut milk creates that signature overnight oats creaminess.

For those navigating menopause, having a breakfast that genuinely satisfies can make a real difference in your day. You're not thinking about food constantly, you're not reaching for snacks out of hunger, and you have the energy to focus on what matters to you, even if perimenopause symptoms have robbed you of a good night’s sleep.

Make It Your Own

One of the best things about this recipe is how adaptable it is. The base recipe makes two servings that keep in the fridge for up to three days, so you can prep multiple breakfasts at once. Top it with fresh berries or sliced banana for added freshness and natural sweetness.

If you prefer plant-based options, swap the Greek yogurt for coconut yogurt. Want it less sweet? Skip the cinnamon sugar crumble and enjoy the natural sweetness from the maple syrup.

Why This Works for Menopausal Bodies

As our bodies change through perimenopause and menopause, our nutritional needs shift too. We need foods that nourish us, satisfy us, and make us feel good, not restrictive meal plans or complicated rules. This recipe delivers protein, fiber, and healthy fats in a format that's genuinely enjoyable to eat.

The chia seeds provide omega-3 fatty acids and fiber, the oats offer complex carbohydrates for sustained energy, and the collagen powder adds an extra protein boost. But more importantly, this breakfast tastes like a treat. It feels indulgent. It makes mornings something to look forward to rather than just another meal to check off your list.

The Bottom Line

Cinnamon Roll Overnight Oats prove that nourishing your body doesn't mean sacrificing flavor or satisfaction. With just 10 minutes of prep time the night before and zero morning effort, you get a breakfast that tastes like dessert, keeps you fueled, and fits perfectly into the reality of menopausal life: where convenience, satisfaction, and actually enjoying your food matter more than ever.

So go ahead, mix up a batch tonight. Tomorrow morning, you'll thank yourself when you open the fridge to find breakfast that tastes like a cinnamon roll waiting for you.