Thick Frosty Cinnamon Protein

This thick and frosty cinnamon roll protein shake recipe has become my morning ritual on busy days when I need both nutrition and that cozy cinnamon roll flavor without the guilt. Packed with over 45 grams of protein, it satisfies my sweet tooth while keeping me energized until lunch.

I first created this shake after a particularly grueling morning workout when I was craving something sweet but needed recovery protein. Now it's become my favorite post workout treat that makes my muscles and taste buds equally happy.

Ingredients

• 1 cup milk of choice: choose unsweetened almond milk for fewer calories or whole milk for extra creaminess
• 1 scoop protein powder approximately 30g: I recommend vanilla flavor for the authentic cinnamon roll taste
• 6 oz vanilla yogurt or 1 banana: yogurt adds creaminess while banana provides natural sweetness
• 2 tsp ground cinnamon: fresh cinnamon makes all the difference in flavor authenticity
• 1/8 tsp salt: enhances all flavors and balances the sweetness
• Sweetener of choice: adjust based on your protein powder sweetness
• Optional spoonful of almond butter: adds healthy fats and makes the shake more satiating

Step-by-Step Instructions

Prep ingredients:

Ensure your milk and yogurt are cold from the refrigerator or use a frozen banana for optimal thickness and temperature

Combine base ingredients:

Add milk, protein powder, and yogurt or banana to your blender first to create a smooth base

Add flavor enhancers:

Sprinkle in the cinnamon, salt, sweetener, and optional almond butter

Blend thoroughly:

Start on low speed then increase to high until completely smooth with no powder lumps about 30 to 60 seconds

Taste and adjust:

Add more sweetener or cinnamon if desired before final blending

Serve immediately:

Pour into a tall glass and top with an extra sprinkle of cinnamon and optional granola for added texture and crunch

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The cinnamon is truly the star ingredient here. I discovered that using freshly ground cinnamon rather than the pre ground stuff that's been sitting in your cabinet for months makes this taste authentically like a fresh bakery cinnamon roll. My husband actually thought I was baking cinnamon rolls the first time I made this in our kitchen.

Make Ahead Options

This protein shake is best enjoyed immediately after blending when the texture is perfectly smooth and frosty. However, you can prepare components ahead of time by measuring dry ingredients into a small container and refrigerating wet ingredients so everything is ready to blend in the morning. For extremely busy days, I sometimes blend all ingredients except the milk the night before, store in the refrigerator, then just add milk and briefly reblend in the morning.

Ingredient Substitutions

This recipe is incredibly flexible based on your dietary needs and what you have available. For a vegan version, use plant based milk, vegan protein powder, and banana instead of yogurt. If you're watching carbs, use unsweetened almond milk, low carb protein powder, and replace the banana with unsweetened coconut yogurt. For extra indulgence, add a tablespoon of cream cheese for authentic frosting flavor or a dash of vanilla extract for bakery style aroma.

Seasonal Variations

While this cinnamon roll shake is perfect year round, I love adapting it seasonally. In fall, I add a pinch of pumpkin pie spice and a spoonful of pumpkin puree. During winter holidays, I incorporate a drop of peppermint extract for a festive twist. In summer, adding fresh berries creates a delicious mixed berry cinnamon roll flavor that's refreshing and nutritious. The base recipe is wonderfully adaptable to whatever flavors you're craving throughout the year.

Recipe FAQs

→ Can I make this shake dairy-free?

Yes, easily make this dairy-free by using plant-based milk (like almond or oat milk), dairy-free protein powder, and choosing the banana option instead of yogurt. Add a spoonful of almond butter for extra creaminess.

→ How can I increase the protein content even more?

To boost protein further, use a high-protein milk like fairlife, choose Greek yogurt instead of regular, add an extra half scoop of protein powder, or incorporate a tablespoon of unflavored collagen peptides.

→ What's the best protein powder to use?

Vanilla or unflavored protein powder works best with the cinnamon flavor profile. Both whey and plant-based options (like pea protein) will work, though whey typically creates a creamier texture.

→ Can I prepare this shake ahead of time?

For best texture and flavor, consume immediately after blending. If needed, you can pre-measure dry ingredients and combine them with liquids just before drinking. The shake will separate if left sitting too long.

→ How can I make this shake thicker?

For an extra thick shake, use frozen banana instead of yogurt, add ice cubes, reduce liquid slightly, or include a tablespoon of chia seeds (allow them to soak for a few minutes before blending).

→ What can I top this shake with?

Enhance your shake with a sprinkle of cinnamon, low-sugar granola, a drizzle of honey, crushed walnuts, or a small dollop of whipped cream for a more dessert-like experience.