Some mornings you get up craving a cinnamon roll but in addition want precise protein to operate like a human being.
This shake solves that downside. It tastes such as you’re ingesting a blended cinnamon bun – candy, spiced, creamy, with that signature cinnamon-vanilla taste – however it has 20 grams of protein and takes 5 minutes to make.
Frozen banana makes it thick and naturally candy. Greek yogurt provides tang like cream cheese frosting. A beneficiant quantity of cinnamon brings that bakery taste. And protein powder turns it into one thing that really retains you full as an alternative of simply tasting good.
No refined sugar, no precise pastry, simply breakfast that tastes like dessert.
Why This Works
Most cinnamon roll recipes contain yeast, rising time, rolling out dough, and a minimum of an hour of labor. You find yourself with one thing scrumptious however nutritionally it’s mainly sugar and butter.
This shake offers you the flavour with none of that.
The cinnamon is the star right here. A full teaspoon – which seems like quite a bit however it’s not, it’s what makes it truly style like a cinnamon roll as an alternative of simply vaguely cinnamon-flavored.
Frozen banana creates that milkshake thickness and provides pure sweetness so that you barely want any added sugar. Greek yogurt makes it creamy and provides that slight tang that reminds you of cream cheese icing.
And with 20 grams of protein, this isn’t simply flavored milk. It’s an precise meal that can maintain you over for 3-4 hours.
Greatest for: Rushed mornings, post-workout if you need one thing candy, breakfast that appears like a deal with, or anytime you’re craving cinnamon rolls however don’t have two hours to bake them.
What You Want
Makes 1 giant shake (16 oz)
- 1 scoop (30g) vanilla protein powder
- 1 cup unsweetened almond milk (or milk of selection)
- ¼ cup plain Greek yogurt
- ½ medium banana, frozen
- ½ to 1 teaspoon floor cinnamon (don’t be shy with this)
- 1 teaspoon pure maple syrup (or honey)
- ¼ teaspoon vanilla extract
- 1 tablespoon almond butter (non-compulsory however really helpful for richness)
- ½ cup ice cubes
Non-compulsory toppings: Whipped cream or coconut whipped cream, additional cinnamon sprinkled on prime, drizzle of almond butter
The best way to Make It
Step 1: Make certain your banana is definitely frozen. Not simply chilly from the fridge – frozen stable. That is what offers you that thick, frosty texture.
Should you forgot to freeze banana forward of time, use a contemporary one however double the ice. The feel gained’t be fairly as creamy however it’ll work.
Step 2: Add the almond milk to your blender first. Liquid on the underside helps the whole lot mix smoother.
Step 3: Add the protein powder, Greek yogurt, frozen banana chunks, cinnamon, maple syrup, vanilla extract, and almond butter if utilizing. High with ice cubes.
I exploit Orgain vanilla protein powder for this – it’s candy sufficient that you just don’t want a lot added sugar, and it doesn’t style chalky.
Step 4: Mix on low for just a few seconds to get the whole lot shifting, then change to excessive. Mix for 45-60 seconds till utterly easy and thick.
The frozen banana and protein powder want time to completely incorporate. You’ll understand it’s prepared when the sound modifications from uneven to easy.
Step 5: Style it. In order for you it sweeter, add one other teaspoon of maple syrup and mix once more. In order for you extra cinnamon taste, add one other ¼ teaspoon.
Begin conservative with each – you may all the time add extra, however you may’t take it again.
Step 6: Pour right into a tall glass. Should you’re feeling fancy, prime with a swirl of whipped cream and dirt with cinnamon. Or maintain it easy and simply drink it.
Diet Information
Per shake (with out almond butter):
- Energy: 255
- Protein: 20g
- Fats: 5g
- Carbs: 26g
- Fiber: 3g
- Sugar: 14g (largely pure from banana and milk)
With almond butter added: 353 energy, 23g protein, 14g fats, 29g carbs
The almond butter bumps up the energy but in addition provides wholesome fat and makes the shake extra filling. It’s value it in case you’re utilizing this as a meal substitute.
Both manner, you’re getting severe protein and fiber with no ton of sugar. Examine that to an precise cinnamon roll from a bakery – often 400-600 energy with 50+ grams of sugar and barely any protein.
Methods to Customise It
Further thick smoothie bowl: Use solely ½ cup of almond milk and an entire frozen banana. Mix till thick sufficient to eat with a spoon. High with granola, sliced banana, and a drizzle of almond butter. Now it’s a cinnamon roll smoothie bowl.
Cream cheese icing swirl: Mix 2 oz softened cream cheese with 2 tablespoons Greek yogurt, just a few drops of vanilla, and a little bit of stevia. Pour your shake into the glass, then swirl this combination on prime. It creates ribbons of tangy frosting taste all through.
Larger protein model: Use 1½ scoops of protein powder as an alternative of 1, or add an additional ¼ cup of Greek yogurt. Will get you to 30+ grams of protein, good for post-workout.
Oat-based for extra carbs: Add ¼ cup rolled oats to the blender. This makes it thicker and heartier, and bumps the carbs up for refueling after a tough exercise. You may want a bit extra liquid.
Pumpkin cinnamon roll: Add ⅓ cup pumpkin puree and a pinch of pumpkin pie spice. Now you’ve bought a hybrid pumpkin spice cinnamon roll state of affairs. Fall in a glass.
Espresso model: Add a shot of cooled espresso or ¼ cup chilly brew espresso. Cinnamon roll latte protein shake with caffeine and 20g protein.
Dairy-free: Use plant-based protein powder and dairy-free yogurt (coconut or almond yogurt works). Already utilizing almond milk so that you’re nearly there.
Frequent Errors
Not utilizing sufficient cinnamon. The recipe requires ½ to 1 teaspoon. Use a full teaspoon. That’s what makes it style like a cinnamon roll as an alternative of simply cinnamon-flavored protein shake. Don’t be timid with it.
Utilizing contemporary banana as an alternative of frozen. Recent banana makes it room temperature and skinny. Frozen banana is what creates that thick milkshake texture. Preserve peeled bananas in your freezer particularly for smoothies.
Skipping the Greek yogurt. The yogurt provides creaminess and that slight tang that mimics cream cheese frosting. With out it, the shake is nice however not cinnamon-roll-like. The tang is vital.
Utilizing an excessive amount of sweetener. Most vanilla protein powders are already candy. The banana provides sweetness. Begin with simply 1 teaspoon of maple syrup. Style it. Add extra if wanted. You’ll be able to all the time add, by no means subtract.
Not mixing lengthy sufficient. Protein powder wants a minimum of 45 seconds on excessive to completely incorporate. Should you cease too quickly, you’ll get clumps and an uneven texture.
Make-Forward Ideas
This shake is finest contemporary, however you may prep parts forward.
Freezer packs: Put frozen banana chunks, protein powder, and cinnamon into small freezer luggage. Label them. Within the morning, dump one pack into the blender with yogurt, milk, maple syrup, vanilla, and ice. Mix and finished.
Night time earlier than: Mix the whole lot the night time earlier than and retailer in a sealed jar within the fridge. It’ll thicken in a single day. Within the morning, shake vigorously or add a splash of milk and re-blend for 10 seconds.
Batch your bananas: Purchase bananas, allow them to get ripe with brown spots, peel them, break into chunks, freeze in luggage. Then you definitely all the time have frozen banana prepared for smoothies.
Questions Individuals Ask
“Can I exploit common milk as an alternative of almond milk?”
Sure. Dairy milk, oat milk, soy milk, cashew milk – no matter you have got. Dairy milk will add a bit extra protein and make it creamier. Oat milk makes it barely sweeter and thicker.
“What if I don’t have Greek yogurt?”
Use common yogurt, however you’ll lose protein and thickness. Or skip it and use 1¼ cups of milk as an alternative. The shake shall be thinner and fewer tangy, however nonetheless good. The Greek yogurt actually does make a distinction although.
“Is that this truly filling?”
With 20g protein and 3g fiber (or 23g protein and 4g fiber with almond butter), sure. Protein and fiber maintain you full. This could maintain you for 3-4 hours simple. Should you’re nonetheless hungry, add the almond butter or use extra protein powder.
“Can I make this with out banana?”
You need to use frozen cauliflower rice as an alternative – sounds bizarre however it’s neutral-tasting and creates the identical thick texture. You’ll want so as to add extra sweetener although since banana offers pure sweetness. Or use frozen mango, however the taste modifications.
“Does this truly style like a cinnamon roll?”
It tastes like the within of a cinnamon roll blended with cream cheese frosting. Clearly it’s not precisely the identical as baked dough with icing, however the taste is surprisingly shut. The cinnamon, vanilla, and slight tang from yogurt actually nail it.
“What protein powder works finest?”
Vanilla protein powder is vital. I’ve tried this with chocolate protein and it’s bizarre. Vanilla or unflavored solely. Whey or plant-based each work superb. Simply ensure that it’s a model that doesn’t style chalky.
Why Cinnamon Issues
Cinnamon isn’t simply taste. It truly does one thing.
Research present cinnamon may also help with blood sugar regulation. It slows the speed at which meals empties out of your abdomen into your small gut, which implies extra steady blood sugar as an alternative of spikes and crashes.
That’s why this shake – regardless of having pure sugars from banana and maple syrup – doesn’t provide you with that sugar excessive adopted by a crash an hour later. The protein, fiber, and cinnamon all work collectively to maintain your blood sugar steady.
Plus cinnamon has antioxidants and anti inflammatory properties. So that you’re not simply getting taste, you’re getting precise dietary profit.
Which is a pleasant bonus if you’re ingesting one thing that tastes like a cinnamon roll.
Professional Ideas for Greatest Outcomes
Use Ceylon cinnamon when you have it. It’s sweeter and extra delicate than common cassia cinnamon. Not important, however it makes a distinction in case you’re utilizing a full teaspoon.
Let your elements come to room temp besides the banana. Chilly Greek yogurt straight from the fridge blends much less easily. Let it sit on the counter for quarter-hour earlier than utilizing.
Add a tiny pinch of salt. Severely. Only a pinch. Salt makes candy issues style sweeter and brings out the cinnamon taste. It’s the identical motive you set salt in baked items.
Chill your glass beforehand. Put your serving glass within the freezer for 10 minutes earlier than you mix. The shake stays chilly and thick longer. Small element, huge distinction.
Don’t skip the vanilla extract. 1 / 4 teaspoon doesn’t look like a lot, however vanilla amplifies all the opposite flavors. It’s what makes it style like a baked good as an alternative of simply cinnamon-spiced protein powder.
Extra Wholesome Fall Recipes
Should you’re into protein-packed breakfast that tastes like dessert:
Pumpkin Pie Protein Smoothie – Identical idea however with pumpkin and pumpkin pie spice. 28g protein, tastes like precise pumpkin pie.
Pumpkin Pie Yogurt Bowl – Spiced pumpkin yogurt bowl with crunchy toppings. 18g protein, prepared in 3 minutes.
Wholesome Pumpkin Pie Oatmeal – Heat, cozy oatmeal with pumpkin and spices. Excellent for chilly mornings.
Excessive-Protein Pumpkin Cinnamon Roll Muffins – Pumpkin muffins with a cinnamon swirl. Tastes like cinnamon rolls, has precise protein.
Greek Yogurt Pumpkin Muffins – Moist, naturally sweetened muffins. 184 energy every, freezer-friendly.
The Actual Story
Most mornings, you don’t have time for elaborate breakfast. And most protein shakes style like protein shakes – practical however not thrilling.
This one is totally different as a result of it truly tastes like one thing you need to drink. Not one thing you power down since you’re presupposed to get extra protein, however one thing that makes you sit up for breakfast.
The cinnamon and vanilla make it odor like a bakery. The frozen banana and Greek yogurt make it thick and creamy. And the 20 grams of protein imply you’re not hungry an hour later.
It takes 5 minutes to make. Tastes like a cinnamon roll. Retains you full till lunch. That’s all the pitch.
Make it as soon as and also you’ll perceive why folks put this of their common rotation. It’s not an important day factor or a weekend deal with. It’s only a actually good breakfast that occurs to be wholesome.
Preserve frozen bananas in your freezer and respectable protein powder readily available. Then you definitely’re 5 minutes away from one thing that tastes like dessert however counts as a meal.
