Cinnamon Roll Protein Pancake Bites
These Cinnamon Roll Protein Pancake Bites are soft, fluffy, and packed with protein—perfect for meal prep, quick breakfasts, or a healthier sweet snack. They deliver all the cozy cinnamon roll flavor you love, but in a bite-sized, protein-boosted form that’s easy to make and even easier to enjoy.
Prep Time: 10 minutes
Cook Time: 12–15 minutes
Total Time: 25 minutes
Yield: 20–24 bites
Ingredients
Pancake Bites
1 cup oat flour (or finely blended rolled oats)
½ cup vanilla protein powder
1 teaspoon baking powder
1 teaspoon ground cinnamon
¼ teaspoon salt
2 large eggs
¾ cup unsweetened almond milk (or milk of choice)
2 tablespoons maple syrup or honey
1 teaspoon vanilla extract
Cinnamon Swirl
2 tablespoons coconut oil or butter, melted
2 tablespoons maple syrup or brown sugar
1 teaspoon ground cinnamon
Optional Glaze
¼ cup Greek yogurt or cream cheese
1–2 tablespoons powdered sweetener or honey
Splash of milk (to thin)
Instructions
Preheat oven to 350°F (175°C). Lightly grease a mini muffin pan.
Mix dry ingredients in a large bowl: oat flour, protein powder, baking powder, cinnamon, and salt.
Whisk wet ingredients in a separate bowl: eggs, milk, maple syrup, and vanilla.
Combine wet and dry ingredients until just mixed. Do not overmix.
Prepare cinnamon swirl by mixing melted oil, sweetener, and cinnamon.
Fill muffin pan about ¾ full with pancake batter.
Add cinnamon swirl by dropping a small amount on top of each bite and swirling gently with a toothpick.
Bake for 12–15 minutes, until set and lightly golden.
Cool for 5 minutes before removing from pan.
Drizzle glaze on top if desired.
Tips for Best Results
Use whey or plant protein with baking-friendly texture to avoid dryness.
Blend oats finely for a smoother, fluffier bite.
Do not overmix—this keeps the pancake bites tender.
Mini muffin pans work best for even cooking and bite-size portions.
Let them cool slightly before removing to prevent sticking.
Adjust liquid as needed—some protein powders absorb more moisture.
For extra moisture, add 1–2 tablespoons Greek yogurt to the batter.
Variations
High-Protein Version
Add an extra ¼ cup protein powder and 2 tablespoons milk.
Gluten-Free
Use certified gluten-free oats or oat flour.
Vegan
Replace eggs with flax eggs (2 tbsp flax + 5 tbsp water).
Use plant-based protein and dairy-free milk.
Low-Carb
Swap oat flour with almond flour (reduce milk slightly).
Apple Cinnamon
Fold in ¼ cup finely diced apples.
Chocolate Chip
Add 2 tablespoons mini chocolate chips.
Pumpkin Spice
Add ¼ cup pumpkin purée and ½ tsp pumpkin spice.
No-Bake Glaze Option
Skip glaze and dust lightly with cinnamon or powdered sweetener.
Q&A
Can I make these ahead of time?
Yes, they’re perfect for meal prep.
How do I store them?
Store in an airtight container in the fridge for up to 5 days.
Can I freeze them?
Yes, freeze up to 2 months.
How do I reheat?
Microwave for 15–20 seconds.
Can I use pancake mix?
Yes, but reduce sweetener and baking powder.
Are these kid-friendly?
Absolutely—soft, sweet, and nutritious.
Can I make them without protein powder?
Yes, replace with extra oat flour.
What protein powder works best?
Vanilla whey or pea protein.
Are they good post-workout?
Yes—great balance of carbs and protein.
Can I make them dairy-free?
Yes, use plant milk and dairy-free glaze.
Nutrition
(Per Bite – Approximate)
Calories: 70
Protein: 4–5g
Carbohydrates: 7g
Fat: 2g
Sugar: 3g
Fiber: 1g
(Nutrition will vary based on protein powder and glaze used.)
Conclusion
These Cinnamon Roll Protein Pancake Bites are the perfect combination of comfort food and smart nutrition. Easy to make, customizable, and packed with protein, they’re ideal for busy mornings, healthy snacking, or post-workout fuel. Whether you enjoy them plain or drizzled with glaze, they deliver cinnamon roll flavor in a wholesome, bite-sized form you’ll want to make again and again.