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This cinnamon roll protein shake is my go to solution for busy mornings when I want something sweet rich and nourishing without turning on the oven. It packs the cozy flavor of fresh baked cinnamon rolls into a frosty and satisfying drink that is ready in minutes and loaded with nearly fifty grams of protein.
The first time I tried this shake it was a cold weekday and I wanted something that tasted like a bakery treat. I have made it countless times since and even my partner requests it after the gym.
Ingredients
- Milk of choice: Adds creaminess I love using oat or almond milk for a thicker texture Look for unsweetened to control sweetness
- Protein powder: Delivers the protein boost Choose a high quality vanilla or unflavored powder with clean ingredients
- Vanilla yogurt or banana: Makes the shake silky and adds natural sweetness I prefer Greek yogurt for extra protein or a frozen banana for a thicker frosty texture
- Ground cinnamon: The key to that signature cinnamon roll flavor Use a fresh bottle for the best taste and aroma
- Salt: Enhances all the flavors A little pinch really makes a difference
- Sweetener of choice: Balances the shake Use honey maple syrup or a sugar substitute depending on your preference I start with a little and add more to taste
- Spoonful of almond butter optional: Adds healthy fats plus a hint of nutty depth I reach for roasted almond butter when I have it for extra flavor
Step-by-Step Instructions
- Choose Your Base:
- Start with cold milk and your choice of yogurt or a peeled frozen banana This gives your shake irresistible creaminess and keeps it frosty
- Add Protein and Flavor:
- Scoop your preferred protein powder into the blender Add the ground cinnamon salt and a spoonful of almond butter if using The protein and spices work together for both taste and texture
- Sweeten to Taste:
- Add a small amount of sweetener Blend everything together until smooth Taste and adjust sweetness depending on the type of protein powder and milk you used
- Blend Until Perfect:
- Blend on high for at least thirty seconds Stop and scrape down the sides if needed You want a super smooth thick texture
- Serve and Top:
- Pour into a tall glass Top with extra cinnamon and a sprinkle of granola if you like Sip immediately for the best chill
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My favorite part about this recipe is the strong cinnamon smell that fills my kitchen and reminds me of Sunday mornings baking with my sister We would sneak cinnamon into everything and now it is the star every time I blend this up
Storage tips
You can blend this shake the night before and store it in a covered jar in the fridge for up to a day Some separation is normal so just shake or stir well before drinking If you use banana the texture might thicken overnight which I love for a pudding like feel
Ingredient substitutions
Swap dairy milk and yogurt for almond or oat milk and coconut yogurt if you are vegan You can use a plant based protein powder or collagen peptides instead of whey For nut allergies skip the almond butter or try sunflower seed butter for a new flavor note
Serving suggestions
Pour your shake into a bowl and top with granola sliced almonds and chopped dates for a cinnamon roll smoothie bowl Treat it as a snack after a workout or pair it with a warm cup of coffee on a weekday
Cultural and historical context
While cinnamon rolls have Scandinavian roots and are known for comfort this protein shake version channels that indulgent bakery flavor without the time and effort It is a nod to the nostalgia of sweet baked goods but with a modern nutritious twist for busy lives
Recipe Questions & Answers
- → Is dairy-free milk okay in this shake?
You bet! Feel free to use almond, soy, oat, regular milk—whatever you love. Switch it up for the texture and taste you want.
- → Do I have to use protein powder here?
Protein powder gives a thick and protein-rich kick, but if you're not a fan, Greek yogurt will still make it nice and creamy.
- → What if I swap yogurt with banana?
Frozen banana is awesome for natural sweetness and thickness. Or stick with vanilla yogurt to keep it creamy and smooth.
- → How do I make it sweeter without regular sugar?
Try a sweet protein powder, toss in a ripe banana, or go with a splash of honey or maple syrup for a better-for-you sweet taste.
- → Got any good topping ideas?
Top it off with more cinnamon, a hit of granola, or drizzle on almond butter for crunch and flavor.
- → How do I get that extra-thick shake?
Start with cold or frozen stuff like banana, blend it super well, and you'll end up with a chilly, thick shake every time.