Feastical

Your Favorite Cinnamon Roll, Reimagined as a Power Muffin

Hey friends, Beau here! Let’s be real for a second. Is there anything in this world that hits the spot quite like a warm, gooey, freshly baked cinnamon roll? That cloud of sweet spice that hits you the second you walk into a bakery? It’s pure magic. But let’s also be real about the 10:30 AM sugar crash that often follows. I found myself constantly torn between that soul-warming cinnamon craving and wanting to fuel my body with something that would actually keep me going.

So, I did what I do best: I headed to my kitchen lab (aka my slightly messy, very loved countertop) with a mission. I wanted to capture every bit of that cozy cinnamon roll joy—the tender crumb, the signature swirl, the decadent glaze—but pack it into a muffin that’s secretly a powerhouse. The result? These Protein-Packed Cinnamon Roll Muffins.

We’re talking soft, moist muffins made with wholesome oat flour and a scoop of vanilla protein powder, swirled with that iconic cinnamon-sugar heart, and finished with a dreamy, drippy glaze. They’re gluten-free, refined sugar-free, and deliver a solid 9-11 grams of protein to keep you satisfied for hours. This isn’t about deprivation; it’s about elevation. It’s your favorite Saturday morning treat, all grown up and ready to conquer the day with you. So, preheat that oven and let’s bake some feel-good magic!

The Bakery Line That Started It All

This recipe was born from a memory. Picture a much younger me, maybe eight years old, standing in a line that snaked out the door of our town’s one and only bakery. It was a Saturday morning ritual with my dad. The air was thick with the scent of yeast, sugar, and, most importantly, cinnamon. We’d always get there just in time to see a fresh pan of giant cinnamon rolls coming out of the oven, their tops gleaming under a thick coat of white icing. The anticipation was a physical thing.

My dad would hand me that warm, sticky box, and I’d spend the entire car ride home just breathing it in. That first bite was pure bliss—a soft, pillowy pull apart, the burst of sweet cinnamon, the melt-in-your-mouth glaze. It wasn’t just food; it was a moment of connection, of pure, uncomplicated happiness. I wanted to bottle that feeling. With these muffins, I feel like I’ve gotten pretty close. They give me that same warm hug, but now I can enjoy one before a busy day of recipe testing without feeling like I need a nap. It’s the best of both worlds, and I’m so excited to share that with you.

Gathering Your Kitchen Crew: The Ingredients

One of the best things about this recipe is how simple the ingredient list is. We’re using pantry staples with a few smart swaps to create something truly special. Here’s your shopping list, with a little chef’s insight for each one.

For the Muffins:

• 1 cup oat flour – This gives our muffins a wonderfully tender, slightly dense crumb that’s perfect for holding the swirl. Chef’s Tip: You can easily make your own by blitzing old-fashioned or quick-cook oats in a blender or food processor until they reach a fine, flour-like consistency!
• 1 scoop vanilla protein powder – The protein powerhouse! This adds structure and that satisfying macros boost. Substitution Tip: For best results, use a whey-casein blend or a plant-based blend you love. If yours is very sweet, you can reduce the maple syrup a touch.
• 1 tsp baking powder – Our leavening agent for that perfect muffin dome. Make sure it’s fresh for the best rise!
• ½ tsp cinnamon – We’re building layers of flavor, starting with a hint in the batter itself.
• ¼ tsp salt – Never skip the salt! It balances the sweetness and makes all the other flavors pop.
• 2 eggs – Our binding agent, adding richness and helping to create a lovely texture.
• ⅓ cup Greek yogurt – The secret to an incredibly moist muffin! It adds a subtle tang and a ton of moisture. Use full-fat for the most decadent result, but any variety works.
• ¼ cup unsweetened almond milk – To bring the batter together. Any milk you have on hand will do the trick.
• 2 tbsp maple syrup or honey – Just enough natural sweetness to complement the protein powder. I love the deep flavor of maple syrup here.
• 1 tsp vanilla extract – The flavor enhancer that makes everything taste like a baked good. Pure vanilla extract is always my go-to.

For the Cinnamon Swirl:

• 1 tbsp coconut oil or butter, melted – This helps create that “gooey” swirl effect. Butter gives a classic flavor, while coconut oil keeps it dairy-free.
• 2 tbsp coconut sugar or brown sugar – Either one works beautifully for that deep, caramel-like sweetness that makes a cinnamon swirl so irresistible.
• 1 tsp cinnamon – The star of the show! Don’t be shy here.

For the Glaze:

• ¼ cup powdered sweetener or powdered sugar – I use a powdered erythritol blend to keep it refined sugar-free, but classic powdered sugar works perfectly for that traditional finish.
• 1–2 tsp milk – Start with one teaspoon and add more until you reach a drizzle-able consistency.
• Splash of vanilla extract – Because even our glaze deserves a little flavor love.

Let’s Get Baking: The Step-by-Step Magic

Ready to create some kitchen magic? This process is as simple and satisfying as the muffins themselves. I’ll walk you through each step with my favorite hacks to ensure muffin perfection.

Step 1: Preheat and Prep. Fire up your oven to 350°F (175°C). This is always our first move—giving the oven time to get perfectly hot for an even bake. Line a muffin tin with 6-8 liners. Why 6-8? Because we’re not skimping on batter! We want nice, generously domed muffins. Pro-Tip: Give those liners a quick spritz with cooking spray. It guarantees your muffins will slide right out without leaving any of that delicious crumb behind.

Step 2: The Dry Team Assembles. In a medium-sized bowl, whisk together your oat flour, protein powder, baking powder, that ½ teaspoon of cinnamon, and salt. Whisking is key here! We want to ensure the baking powder and protein powder are evenly distributed throughout the flour, so you get a consistent rise and texture in every single bite.

Step 3: The Wet Team Unites. In a separate, larger bowl, crack in your eggs. Add the Greek yogurt, almond milk, maple syrup (or honey), and vanilla extract. Now, whisk it all together until it’s smooth and beautifully combined. You’ll see the mixture thicken slightly as the yogurt incorporates—that’s exactly what you want to see!

Step 4: The Grand Union. Here’s where the muffin batter comes to life. Pour your dry ingredients into the wet ingredients. Now, put that whisk away and grab a spatula. We’re going to gently fold the mixture together. The goal is to just combine them—no overmixing! A few streaks of flour are totally fine. Overmixing is the enemy of a tender muffin, as it develops the gluten in the oat flour and can make them tough.

Step 5: The Swirl Station. In a tiny bowl (a ramekin is perfect for this), mix your melted coconut oil (or butter), coconut sugar, and that full teaspoon of cinnamon. It will form a thick, fragrant paste. Now, spoon about half of your muffin batter into the prepared liners, filling them about halfway. Then, take a small spoonful of your cinnamon swirl mixture and drop it right in the center of each one. Top with the remaining batter. Finally, take a toothpick or a wooden skewer and gently swirl it through the batter. Don’t go overboard—just a few figure-eight motions to marble that cinnamon goodness throughout.

Step 6: Bake to Golden Perfection. Slide your muffin tin into the preheated oven and bake for 15-18 minutes. You’ll know they’re done when the tops are springy to the touch and a toothpick inserted into the muffin part (not directly through a cinnamon swirl) comes out clean. Your kitchen will smell absolutely incredible.

Step 7: The Finishing Touch. Let the muffins cool in the pan for about 5 minutes before transferring them to a wire rack. This is just enough time to whip up your simple glaze. Whisk together your powdered sweetener, milk, and vanilla until smooth. Then, while the muffins are still slightly warm, drizzle that glorious glaze all over the tops. The warmth will help it melt into every nook and cranny.

How to Serve These Protein-Packed Beauties

Okay, the hardest part is over: waiting for them to cool just enough so you don’t burn your tongue! Now, how do we serve these up for maximum enjoyment?

For the ultimate experience, enjoy one warm, right after glazing. That’s when the texture is at its peak—soft, tender, and with a slightly melty swirl. I love having one with a big mug of black coffee; the bitterness of the coffee is a perfect match for the sweet, spiced muffin.

These muffins are the undisputed champions of on-the-go breakfasts. Toss one in your lunchbox for a mid-morning snack, or grab one on your way out the door to the gym. They’re also a fantastic, healthy-ish option for a weekend brunch spread. Serve them alongside some fresh fruit, scrambled eggs, and a pot of tea, and you’ve got a meal that feels indulgent but is secretly fueling you for whatever the day has in store.

And don’t forget storage! Keep them in an airtight container at room temperature for a day or two, or in the fridge for up to a week. They also freeze like a dream—just pop them in a freezer bag once fully cooled (glaze and all) for a future instant treat.

Make It Your Own: Fun Recipe Variations

The beauty of a great base recipe is that it’s a canvas for your creativity. Here are a few of my favorite ways to mix it up!

• Apple Pie Twist: Fold ½ cup of finely diced apple (like Granny Smith or Honeycrisp) into the batter. Add a pinch of nutmeg to the cinnamon swirl for that true apple pie flavor.
• Chocolate Chip Delight: Who says cinnamon and chocolate can’t be friends? Fold ¼ cup of dark chocolate chips into the batter. The melty chocolate pockets are a divine surprise.
• Peanut Butter Jelly Swirl: For the swirl, skip the cinnamon mixture and instead, drop a small spoonful of sugar-free jelly or jam into the center of each muffin. Then, mix a tablespoon of powdered peanut butter (like PBfit) with a little water to form a paste and drizzle it over the glaze for a PB&J vibe.
• “Caramel” Apple: Add the diced apple to the batter, and for the glaze, use a little caramel-flavored protein powder mixed with milk until drizzly. It’s next-level goodness.
• Fully Vegan Version: Use a plant-based protein powder, replace the eggs with two flax eggs (2 tbsp ground flax + 6 tbsp water, let sit for 5 mins), use vegan yogurt, and ensure your sugar is coconut sugar. It works like a charm!

Beau’s Kitchen Notes & Stories

This recipe has seen a few… interesting iterations. The first time I tested it, I was so excited I forgot the baking powder. The result was a pan of delicious, but incredibly dense, cinnamon hockey pucks. My dog even gave me a skeptical look. Lesson learned: always double-check your leavening agents!

Over time, I’ve found that the type of protein powder you use can slightly change the texture. Whey protein tends to make a lighter, cakier muffin, while plant-based blends (especially brown rice or pea protein) can be a bit more dense but still utterly delicious. Don’t be afraid to experiment with what you have. The goal is a happy kitchen and a happy stomach. This recipe is forgiving, so make it your own!

Your Questions, Answered: FAQs & Troubleshooting

Q: My muffins turned out a bit dry. What happened?
A: The most common culprit is overbaking. Oat flour has no gluten, so it can go from perfectly moist to dry quickly. Start checking at the 15-minute mark! Another tip is to make sure you’re measuring your oat flour correctly—spoon it into the measuring cup and level it off, don’t pack it down.

Q: Can I use a different flour, like all-purpose or almond flour?
A: I don’t recommend a direct 1:1 swap. Almond flour is much more dense and oily, and all-purpose flour absorbs liquid differently. The recipe was specifically developed for oat flour’s unique texture. If you try a swap, be prepared to adjust the liquid content and know the result will be different.

Q: My swirl sank to the bottom! How do I prevent that?
A> This is a classic muffin quandary! The key is to fully encase the swirl. Make sure you have a solid base layer of batter, add the swirl, and then completely cover it with more batter before you do the toothpick swirl. This creates a pocket that keeps the swirl suspended in the middle.

Q: I don’t have Greek yogurt. What can I use instead?
A> No problem! An equal amount of sour cream, regular plain yogurt, or even unsweetened applesauce would work as a great substitute. The applesauce will make it slightly sweeter and very moist.

Protein-Packed Cinnamon Roll Muffins with Oat Flour & Glaze

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• Author: BeauCollier

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Description

These muffins deliver the warm spice, gooey swirl, and sweet glaze of a classic cinnamon roll — but with oat flour, protein powder, and balanced ingredients that keep you energized. Each muffin provides about 9–11g protein, no refined sugar (optional), and incredible cinnamon roll flavor.

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Ingredients

Scale 1x2x3x

For the Muffins

• 1 cup oat flour

• 1 scoop vanilla protein powder (whey–casein or plant blend)

• 1 tsp baking powder

• ½ tsp cinnamon

• ¼ tsp salt

• 2 large eggs

• ⅓ cup Greek yogurt

• ¼ cup unsweetened almond milk (or any milk)

• 2 tbsp maple syrup or honey

• 1 tsp vanilla extract

Cinnamon Swirl

• 1 tbsp melted coconut oil or butter

• 2 tbsp coconut sugar or brown sugar

• 1 tsp cinnamon

Glaze

• ¼ cup powdered sweetener or powdered sugar

• 1–2 tsp milk

• Splash of vanilla extract

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Instructions

1. Preheat & Prep

Preheat the oven to 350°F (175°C). Line a muffin tin with 6–8 liners and spray lightly for easy release.

2. Mix the Dry Ingredients

In a bowl, whisk together:

• oat flour

• protein powder

• baking powder

• ½ tsp cinnamon

• salt

3. Mix the Wet Ingredients

In a separate bowl, whisk:

• eggs

• Greek yogurt

• milk

• maple syrup or honey

• vanilla

Mix until smooth.

4. Combine

Add dry mixture to wet mixture and gently fold with a spatula. Do not overmix — a few small streaks are fine.

5. Make the Swirl

Mix together melted coconut oil/butter, sugar, and cinnamon to form a thick paste.

6. Layer & Swirl

• Fill muffin liners halfway with batter.

• Add a small spoonful of cinnamon swirl to the center.

• Cover with remaining batter.

• Use a toothpick to gently swirl (just a few figure-eights).

7. Bake

Bake 15–18 minutes or until tops spring back and a toothpick comes out clean from the muffin portion.

8. Glaze

Cool muffins for 5 minutes, then whisk glaze ingredients and drizzle over warm muffins.

Notes

Dry muffins?
Likely overbaked or too much oat flour. Check at 15 minutes and make sure flour is loosely spooned, not packed.

Can I swap oat flour?
Not directly. Almond flour or AP flour behave differently and need adjusted liquids.

Swirl sinking?
Be sure to sandwich the swirl between batter layers.

No Greek yogurt?
Use sour cream, plain yogurt, or unsweetened applesauce.

The Good Stuff: Nutritional Breakdown

Now, let’s talk about what’s fueling you! These numbers are an estimate and can vary based on the specific brands of ingredients you use, but here’s a general idea per muffin (assuming the recipe makes 7 muffins):

Calories: Approx. 130-150
Protein: 9-11g (A solid start to your day!)
Carbohydrates: ~10g
Fat: ~5g
Fiber: ~1-2g

Compared to a traditional bakery cinnamon roll that can clock in at over 400 calories and 30+ grams of sugar with very little protein, this is a game-changer. You’re getting a balanced treat with sustained energy from the protein and complex carbs in the oat flour, and we’re using natural sweeteners to avoid that refined sugar spike. It’s a win for your taste buds and your body.

Final Thoughts from My Kitchen to Yours

Well, my friend, there you have it. My heartfelt mission to bring the joy of a cinnamon roll into a form that loves you back. These muffins are more than just a recipe to me; they’re a reminder that the food we love and the food that fuels us don’t have to live in separate worlds. With a little creativity, we can have our muffin and eat it too—without an ounce of guilt, only pure, unadulterated pleasure.

I hope this recipe finds its way into your regular rotation and brings a little bit of Feastical comfort to your busy mornings. If you make them (and I really hope you do!), tag me on social @Feastical so I can see your beautiful creations. Now, go grab that spatula—I know you have one around here somewhere—and bake something wonderful.

With a full heart and a happy stomach,
Beau