Let Me Tell You About My Cinnamon Roll Protein Muffins

I’m pretty sure the greatest compliment I’ve ever received was my partner groaning "Good grief, are there more of these cinnamon roll protein muffins somewhere?" as he sniffed out the last crumb on the cooling rack. Not even kidding, I nearly had to hide the second batch behind the pickles (which he never touches, so now you know my secret muffin hiding spot). These are, hands down, my go-to when I’m craving that luscious cinnamon roll vibe but can’t be faffed with the rolling and sticky icing that takes your kitchen hostage for a day. Also—small confession—I just couldn’t face another gritty, joyless protein bar after the gym. So, this was born out of desperation and a wild hope that protein could taste fun. Turns out, it mostly does!

Why I Keep Making These (And Why You’ll Probably Want To)

I make these when I need breakfast to be more than a cold affair snatched over the sink. My family goes absolutely bananas for this recipe, especially if I skip the drizzle and let folks dunk them in coffee (personal favorite, even if the kitchen table gets a bit sticky). Oh, and the best part: you get that cozy, sweet cinnamon roll flavor with way less hassle. If you ask me, that’s reason enough. They also double as my "oh no, I’ve got 12 minutes before leaving the house" snack—although, full disclosure, I have totally eaten them half-frozen straight from the freezer before. Not my proudest moment, but hey, needs must.

Here’s What You’ll Need (Give or Take)

1 cup oat flour (sometimes I blitz regular oats in a blender, my cousin swears by Bob’s Red Mill but any is fine)
1/2 cup vanilla protein powder (I’ve used plant-based and whey; both are solid)
2 teaspoons ground cinnamon (sometimes a smidge more if I’m feeling spicy)
1/2 teaspoon baking powder
1/4 teaspoon salt
2 large eggs
1/2 cup Greek yogurt (my grandma is all about full-fat, but I’ve tried nonfat too, works fine)
1/3 cup milk of your choice (I use almond or oat milk when the fridge is looking sad)
2 tablespoons melted coconut oil (but plain old butter works if you ask me)
1/4 cup maple syrup (or honey, or even that zero-cal sweetener if you must)
1 teaspoon vanilla extract
Optional: 1/3 cup mini chocolate chips, raisins, or chopped walnuts (sometimes I go wild with half a chopped apple instead; your call)
If you’re after that proper swirl: 1 tablespoon brown sugar and 1/2 teaspoon cinnamon mixed together

How I Usually Throw It Together (And Sometimes Mess Up)

Preheat your oven to 350F (180C). Line a muffin tin with those cute little paper liners, or just grease the heck out of it if you, like me, forgot to buy liners twice this week.
In a big bowl, mix up your oat flour, protein powder, cinnamon, baking powder, and salt. Sometimes I get in there with my hands by mistake; I’m just saying, don’t panic.
In a smaller bowl (or honestly just a big mug if the dishes are piling up), whisk the eggs, Greek yogurt, milk, coconut oil, maple syrup, and vanilla. Give it a bit of elbow grease—you want it smoothish.
Pour the wet stuff into the dry. Gently fold it together. (This is where I sneak a spoonful. No shame.)
And if you’re tossing in chocolate chips or apples, now’s your moment.
Divide the batter among the muffin tins. Don’t sweat it if they look lopsided. If you’re doing the swirl (sometimes I am, sometimes I forget), sprinkle the brown sugar-cinnamon mix on top and swirl it in with a chopstick or the handle of a spoon. Looks fancy. Don’t overthink it.
Bake for about 18-22 minutes—mine are usually perfect at 20 but every oven has a bit of attitude. They’re done when a toothpick comes out mostly clean. If you’re getting enthusiastic wafts of cinnamon, that’s a good sign.
Let them cool at least a few minutes before you go tearing into them (learn form my burnt-tongue mistake).

Lil’ Notes That Might Help You Out

The swirl is only for show, really. Skipping it? No crime.
If the batter seems too thick—sometimes it does, because of the protein powder—splash in an extra spoonful of milk. Just don’t go nuts or they go gummy.
I froze a batch once and honestly thought they’d dry out, but after a quick warm-up they were totally fine—if anything, maybe better?

Weird Variations I’ve Tried (And One That Flopped)

Swapped in pumpkin puree for half the yogurt during October; result: autumn in a muffin, no regrets.
Once replaced all the flour with almond flour; mush city. Maybe don’t do that, unless you like eating clouds.
Dried cranberries instead of chips? Actually, pretty zingy. Give it a whirl if you’ve got ’em lurking in your cupboard.

Equipment (And Sneaky Ways Around It)

Muffin pan—pretty essential, but I have gotten away with a well-oiled brownie tin once and just cut squares. Ragged, but still tasty.
Mixing bowls—two’s ideal, but I’ve done everything in a saucepan when the dishwasher was out of service.
Whisk or fork—whichever is handier

How I Store These (If They Last)

Just pop ’em into an airtight container once they’ve cooled, and they hang in there for around 3 days at room temp—or a week in the fridge. That said, in my house they’ve never lasted more than a single, chaotic afternoon unless I actually hide them. If you want longer, freeze ’em; they reheat just as well. Check this post if you’re nervous about freezing muffins. Or just trust me and go for it!

How We Serve Them (Totally Optional Rituals)

I like these best slightly warm with a dab of butter or, now and then, a little smear of almond butter. If you’re feeling posh, make a basic glaze with a few spoons of powdered sugar and a splash of milk—drizzle away. My nephew claims they’re prime with a tall glass of oat milk. Oh, and sometimes, they make a sneaky midnight snack. Just for the record.

Lessons From Doing It Wrong (So You Don’t Have To)

Don’t try to mix too fast; I rushed once and ended up with flour confetti all over myself and the dog. Actually, slow and steady wins here.
Let them cool a bit before yanking them out of the pan or you’ll get craters on the bottom—I learned the hard way. Patience is a virtue, or so my nan says.

FAQ—Stuff People Have Actually Asked Me

Can I use regular flour? Yup, works fine. You might need a smidge less milk though—it’s a texture thing.
What if my protein powder is unflavored? Toss in a couple drops more vanilla or an extra spoonful of maple syrup. Or both, if you’re cheeky.
Do these actually taste like cinnamon rolls? Kind of! It’s not as gooey, obviously, but that cozy flavor is 100 percent there, especially with the swirl. Honestly, it’s a good stand-in for mornings when I’m just not rolling dough.
Where’d you get your muffin liners? Oh, Target. Or sometimes, I just forget and use parchment paper (see this tip on making your own).
My muffins sank in the middle—should I freak out? Nope. Probably just underbaked them a bit. They’ll still taste good, promise.

On a side note: if you ever end up with a lonely leftover one, try crumbling it up onto Greek yogurt with berries. Turns out, it’s like breakfast gone rogue—in a good way.