Because comfort food should love you back.
You know that cozy, sweet smell that fills the kitchen when cinnamon rolls are in the oven? Yeah, this recipe brings that same feeling, minus the sugar crash. These Cinnamon Roll Protein Muffins are soft, warmly spiced, and secretly packed with protein to keep you full and energized.
Whether you’re racing out the door, meal-prepping for the week, or craving something sweet after a workout, these muffins hit the sweet spot, literally.
Ingredients
Dry Ingredients:
- 1 cup rolled oats
- 1 scoop vanilla protein powder
- 1 tablespoon ground cinnamon
- 1 teaspoon baking powder
- Optional: ¼ cup chopped nuts or raisins
Wet Ingredients:
- 2 large eggs
- ½ cup unsweetened applesauce
- ¼ cup honey or maple syrup
- ½ teaspoon vanilla extract
- ¼ cup milk of choice (almond, oat, or dairy)
Instructions
- Preheat & Prep.
Set your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease it. - Mix Dry Ingredients.
In a large bowl, combine oats, protein powder, cinnamon, baking powder, and any mix-ins you like (nuts, raisins, etc.). - Whisk the Wet Mix.
In another bowl, whisk together honey or maple syrup, eggs, applesauce, vanilla, and milk until smooth. - Combine & Stir Gently.
Pour the wet mixture into the dry bowl and stir just until combined. (Overmixing = dense muffins, so go easy here.) - Fill the Muffin Cups.
Spoon the batter evenly into your prepared muffin tin, filling each about two-thirds full. - Bake to Perfection.
Bake for 15–20 minutes, or until the tops are golden and a toothpick inserted into the center comes out clean.
Your kitchen should smell like a cozy cinnamon bakery by now. - Cool & Enjoy.
Let the muffins rest in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Tips & Tricks for Perfect Protein Muffins
- Keep it tender: Don’t overmix. Stop stirring once the wet and dry ingredients are combined.
- Protein powder matters: Whey or plant-based vanilla powders work best. Avoid collagen-only blends (they don’t bind as well).
- Add moisture: If your batter feels dry, add an extra tablespoon of milk or applesauce.
- Make-ahead hack: Freeze muffins individually and microwave for 20–30 seconds when you need a grab-and-go snack.
- For extra cinnamon roll vibes: Before baking, swirl a teaspoon of cinnamon sugar on top of each muffin.
Variations & Substitutions
- Vegan Version: Replace eggs with 2 flax eggs (2 tbsp ground flax + 6 tbsp water) and use maple syrup instead of honey.
- Gluten-Free: Choose certified gluten-free oats and protein powder.
- Flavor Twists: Add mini chocolate chips, dried cranberries, or chopped walnuts.
- Moisture Boost: Fold in ¼ cup grated zucchini or carrot — it disappears into the batter but keeps them soft.
- Cinnamon Swirl: Mix 1 tbsp coconut sugar + ½ tsp cinnamon, sprinkle or swirl into batter before baking.
Frequently Asked Questions
Why did my muffins turn out dense?
That usually happens from overmixing or using too much protein powder. Stir just until combined and measure your scoop lightly.
Can I skip the applesauce?
Yes — you can replace it with mashed banana or plain Greek yogurt for a similar texture.
Are they freezer-friendly?
Absolutely. Wrap them individually and freeze for up to 3 months. Reheat in the microwave or warm oven when ready to eat.
Can I make them vegan or dairy-free?
Yes, swap the eggs for flax eggs and use plant-based milk. The recipe works beautifully with oat or almond milk.
How much protein is in each muffin?
It depends on your protein powder, but on average, each muffin has 7–10 grams of protein.
Nutrition Information (per muffin)
| Nutrient | Amount |
|---|---|
| Calories | 120 |
| Protein | 8g |
| Carbohydrates | 15g |
| Fiber | 2g |
| Sugar | 6g |
| Fat | 3g |
| Saturated Fat | 0.5g |
| Cholesterol | 35mg |
| Sodium | 90mg |
These Cinnamon Roll Protein Muffins bring the cozy sweetness of your favorite bakery treat into a healthy, make-ahead snack. They’re soft, spiced just right, and packed with enough protein to power your morning, no sugar crash required.
Bake a batch this weekend, freeze a few for busy mornings, and let the smell of cinnamon remind you that “healthy” can still taste like comfort.
f you loved this recipe, print it, pin it, or share it, and tag your next bake with #AmyTasty so others can find it too.
Cinnamon Roll Protein Muffins
Ingredients
Dry Ingredients:
- 1 cup rolled oats
- 1 scoop vanilla protein powder
- 1 tbsp ground cinnamon
- 1 tsp baking powder
- Optional: ¼ cup chopped nuts or raisins
Wet Ingredients:
- 2 large eggs
- ½ cup unsweetened applesauce
- ¼ cup honey or maple syrup
- ½ tsp vanilla extract
- ¼ cup milk of choice (almond, oat, or dairy)
Instructions
- Preheat & Prep. Set your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease it.
- Mix Dry Ingredients. In a large bowl, combine oats, protein powder, cinnamon, baking powder, and any mix-ins you like (nuts, raisins, etc.).
- Whisk the Wet Mix. In another bowl, whisk together honey or maple syrup, eggs, applesauce, vanilla, and milk until smooth.Combine & Stir Gently.
- Combine & Stir Gently. Pour the wet mixture into the dry bowl and stir just until combined. (Overmixing = dense muffins, so go easy here.)
- Fill the Muffin Cups. Spoon the batter evenly into your prepared muffin tin, filling each about two-thirds full.
- Bake to Perfection. Bake for 15–20 minutes, or until the tops are golden and a toothpick inserted into the center comes out clean.Your kitchen should smell like a cozy cinnamon bakery by now.
- Cool & Enjoy. Let the muffins rest in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Notes
- Protein Tip: Use a good-quality vanilla protein powder (whey or plant-based). Avoid collagen—it won’t bind the same way.
- Texture Fix: Don’t overmix! Stir just until the dry and wet ingredients come together for light, fluffy muffins.
- Moisture Hack: Applesauce keeps these muffins soft without adding oil. You can swap in mashed banana or yogurt if needed.
- Flavor Upgrade: Add a cinnamon-sugar swirl on top or a drizzle of glaze for true “cinnamon roll” vibes.
- Vegan-Friendly: Replace eggs with flax eggs and use maple syrup instead of honey.
- Storage Tip: Store in an airtight container for up to 3 days, or freeze for quick, grab-and-go breakfasts.
- Customization: Stir in chopped nuts, raisins, or chocolate chips to make them your own.
- Serving Idea: Warm slightly before eating for that fresh-from-the-oven feel — especially good with coffee!