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This cinnamon roll protein shake transforms dessert indulgence into nutritious fuel while capturing all the comfort and flavor of a fresh-baked cinnamon roll. Perfect for busy mornings or post-workout recovery when you're craving something sweet but need something substantial.
I created this recipe during my busiest season at work when I needed quick nutrition that still felt like a treat. Now it's my go to recovery drink after morning workouts, especially when the cinnamon roll cravings hit.
Ingredients
- Vanilla protein powder: provides the protein foundation and sweet base flavor that mimics cinnamon roll icing
- Unsweetened almond milk: keeps calories low while adding creaminess look for varieties without carrageenan
- Half banana: adds natural sweetness and creates that satisfying thick shake texture use one with some brown spots for best flavor
- Vanilla Greek yogurt: brings tanginess similar to cream cheese frosting while adding extra protein
- Ground cinnamon: is the star giving authentic cinnamon roll flavor choose Ceylon cinnamon for a more complex taste
- Ice cubes: help create the perfect thick milkshake consistency
Step-by-Step Instructions
- Gather Your Ingredients:
- Measure everything precisely and have it ready by your blender for quick assembly using cold ingredients creates the best texture
- Add Components:
- Place protein powder first followed by liquid ingredients then solids and ice this prevents powder from sticking to the bottom of your blender
- Initial Blend:
- Pulse a few times to incorporate ingredients then blend on high for 30 seconds until smooth watch for chunks of ice or banana that might need more blending
- Adjust Consistency:
- Check thickness and add additional almond milk one tablespoon at a time if too thick avoid adding too much liquid at once which can make it watery
- Final Blend:
- Give it one more 15 second blend on high speed to fully incorporate any added liquid and achieve a perfectly smooth consistency
- Serve Immediately:
- Pour into a tall glass and drink right away as protein shakes separate over time enjoy with a spoon or straw depending on thickness
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This shake became my saving grace during a particularly intense fitness challenge last winter. The cinnamon is my favorite part it adds warmth and complexity beyond what most protein shakes offer and genuinely makes you feel like youre having dessert for breakfast.
Make Ahead Options
This protein shake works wonderfully as part of a meal prep routine. Combine all ingredients except ice in a container and refrigerate overnight. In the morning, pour into your blender with fresh ice for an instant breakfast. The flavors actually develop and meld together when the mixture rests, creating an even more authentic cinnamon roll flavor profile. The banana will darken slightly but this doesnt affect taste.
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Customization Ideas
The basic recipe creates a classic cinnamon roll flavor, but you can easily transform it to suit your preferences. Add a tablespoon of almond butter for healthy fats and a nutty dimension. For a stronger cinnamon roll experience, include a drop of vanilla extract and a sprinkle of nutmeg. Those wanting more indulgence can top with a light drizzle of maple syrup and an extra dash of cinnamon. Each variation maintains the protein benefit while offering flavor variety.
Nutritional Benefits
Beyond just being delicious, this shake provides substantial nutrition. The protein supports muscle recovery and keeps hunger at bay for hours. Cinnamon helps regulate blood sugar and contains antioxidants, making this more than just a tasty treat. The banana provides potassium and natural energy, while Greek yogurt delivers probiotics for gut health. This balanced combination of macronutrients makes it an excellent breakfast option that will keep you satisfied until lunch.
Frequently Asked Questions
- → Can I substitute almond milk in this shake?
Yes, you can use any milk alternative like oat, soy, or regular dairy milk for this shake.
- → How can I make the shake thicker?
To make the shake thicker, reduce the amount of almond milk or add extra ice and frozen banana slices.
- → Can I use another flavor of protein powder?
Absolutely! While vanilla enhances the cinnamon roll flavor, chocolate or unflavored protein powder works too.
- → What can I add for extra sweetness?
If you'd like a touch more sweetness, try adding honey, maple syrup, or a natural sweetener like stevia.
- → Can I prepare this shake in advance?
It's best enjoyed fresh, but you can freeze it in portions and re-blend with a bit of almond milk when ready to drink.