Pumpkin season and cinnamon rolls might just be two of my favorite things, so combining them into one high-protein breakfast seemed like a pretty good idea!

These Pumpkin Cinnamon Roll Pancake Bowls are soft, fluffy, filled with warm fall spices, and topped with a buttery brown sugar cinnamon swirl. They’re everything you love about a cinnamon roll and pumpkin pancakes, baked together into an easy breakfast you can enjoy all week long.

And because this is Stay Fit Mom, you know we’re adding some protein!

Each bowl packs 34 grams of protein, making these a delicious way to start your day while working toward your protein goals.

I love making these in my individual oven-safe glass meal prep bowls. You mix up the batter, divide it between five bowls, add that delicious cinnamon swirl, and bake. Once they’re cooled, you can cover them and pop them straight into the refrigerator.

No transferring food between dishes, and breakfast is ready for the next five days!

These are especially good warmed up with a little optional powdered sugar icing drizzled over the top. SO good!

Why You’ll Love These Pumpkin Cinnamon Roll Pancake Bowls

• 34 grams of protein per bowl. A delicious, protein-packed breakfast that actually keeps you satisfied.
• Perfect for fall. Pumpkin, cinnamon, nutmeg, and cloves give these pancake bowls all the cozy seasonal flavors.
• Easy meal prep. Make five breakfasts at once and enjoy them throughout the week.
• Baked in individual bowls. Prep, bake, store, reheat, and eat from the same dish.
• That cinnamon swirl! Butter, brown sugar, and cinnamon create a delicious cinnamon roll-inspired topping.
• Flexible protein powder options. Cinnamon roll, pumpkin pie, and vanilla whey protein all work great.
• Freezer-friendly. Make a batch now and save some for later.

Ingredients You’ll Need

These Pumpkin Cinnamon Roll Pancake Bowls use simple ingredients you probably already have on hand, plus a few fall favorites!

For the Pancake Bowls

• Pancake mix: I use Krusteaz Buttermilk Pancake & Waffle Mix.
• Whey protein powder: Cinnamon Roll, Pumpkin Pie, or Vanilla all work great! I use Clean Simple Eats. If using vanilla, add ½ teaspoon pumpkin pie spice for extra flavor.
• Pumpkin purée: Be sure to use pure pumpkin, not pumpkin pie filling.
• Butter: Adds richness and moisture to the batter.
• Fat-free milk and eggs: Help create a soft, fluffy texture.
• Vanilla extract and spices: Cinnamon, cloves, and nutmeg bring out those cozy fall flavors.

For the Cinnamon Swirl

All you need is melted butter, brown sugar, and cinnamon to create that delicious cinnamon roll swirl on top of each pancake bowl.

Optional Icing

Mix powdered sugar and milk for a simple cinnamon roll-style glaze. The icing is optional and not included in the listed macros.

Nutrition Information & Macros

This recipe makes 5 servings.

Serving Size: 1 pancake bowl

• Calories: 423
• Protein: 34g
• Carbohydrates: 39g
• Fat: 13.7g
• Fiber: 1g

Nutrition information is based on the original recipe calculation and does not include optional icing. Macros may vary depending on the protein powder and other ingredients used.

Which Protein Powder Works Best?

One of the things I love about these pancake bowls is that you don’t need to buy a specific flavor of protein powder to make them.

I’ve found that Cinnamon Roll, Pumpkin Pie, and Vanilla whey protein powders all work great.

Here’s how I’d use each one.

Cinnamon Roll Protein

This is my first choice if you’re going for that classic cinnamon roll flavor.

The cinnamon roll protein complements the brown sugar swirl beautifully and makes the entire bowl taste like a cinnamon roll-inspired breakfast.

Pumpkin Pie Protein

If you’re all about pumpkin season, try pumpkin pie protein powder!

It adds another layer of warm pumpkin spice flavor and works perfectly with the pumpkin purée.

Vanilla Protein

Vanilla is a great option, especially if you don’t have a seasonal protein flavor on hand.

When using vanilla protein powder, add approximately ½ teaspoon of pumpkin pie spice to the batter.

You can adjust the amount depending on how much pumpkin spice flavor you enjoy.

Note: Different brands and flavors of protein powder can affect the texture, sweetness, and nutrition information.

My Favorite Glass Meal Prep Bowls

If you’ve been following Stay Fit Mom for a while, you’ve probably seen me make all kinds of recipes in these glass meal prep bowls.

They’re one of my favorite kitchen tools because they make meal prep SO much easier.

For these Pumpkin Cinnamon Roll Pancake Bowls, I use five 2-cup oven-safe glass bowls.

Tips for the Best Pumpkin Cinnamon Roll Pancake Bowls

Don’t overmix the batter. Stir until the ingredients are combined, but avoid mixing longer than necessary. Overmixing can make pancakes dense.

Use pure pumpkin purée. Pumpkin pie filling contains additional sugar and spices that will change the flavor and macros.

Divide the batter evenly. This helps all five bowls cook at approximately the same rate.

Make sure your bowls are oven-safe. Not all glass food storage containers are designed for oven use.

Watch the baking time. Ovens vary, and protein powder can affect how quickly baked goods set. Start checking around 25 minutes.

Let them cool before covering. This helps prevent excess condensation inside your meal prep containers.

Add the icing after reheating. If you’re using the optional powdered sugar icing, I recommend adding it right before eating.

How to Make the Optional Cinnamon Roll Icing

These pancake bowls are delicious on their own, but sometimes you just want that extra cinnamon roll experience!

The optional icing is made with:

• ¾ cup powdered sugar
• 2 tablespoons milk

Whisk the ingredients together until smooth.

If you prefer a thicker icing, add a little more powdered sugar. If you want it thinner, add a small splash of milk.

Drizzle over the pancake bowls after reheating.

I love that you can decide how much icing you want to add to each bowl.

Just remember that the icing is not included in the recipe’s nutrition information, so you’ll want to account for it separately if you’re tracking your macros.

Pumpkin Cinnamon Roll Pancake Bowls for Meal Prep

This recipe was made for meal prep!

It makes five individual breakfast bowls, which means you can spend a little time preparing breakfast once and have it ready for the next several days.

After baking, allow the bowls to cool before covering and refrigerating.

In the morning, grab one from the fridge, reheat it, and enjoy.

You can eat these as-is or add your favorite toppings.

A little Greek yogurt, whipped cream, or powdered sugar icing would all be delicious.

For me, having a high-protein breakfast already prepared makes busy mornings so much easier.

And when breakfast tastes like pumpkin cinnamon rolls? Even better!

How to Store and Reheat

Store the cooled pancake bowls in airtight containers in the refrigerator for up to 5 days.

When you’re ready to eat, remove the lid and microwave until warmed through.

Microwave times will vary depending on your microwave and whether you’re reheating directly from the refrigerator.

I recommend starting with approximately 60–90 seconds and adding more time as needed.

If your pancake bowl seems a little dry after reheating, you can add a small splash of milk or your favorite topping.

Can You Freeze Pumpkin Cinnamon Roll Pancake Bowls?

Yes!

These pancake bowls freeze well, making them a great option if you want to prepare breakfast even further in advance.

Allow them to cool completely before covering and freezing.

Freeze for up to 3 months for best quality.

When you’re ready to enjoy one, thaw it overnight in the refrigerator and reheat in the microwave until warmed through.

If you’re freezing the pancakes directly in glass bowls, make sure your containers are freezer-safe and avoid sudden temperature changes that could cause the glass to crack.

I recommend freezing them without the optional icing and adding that fresh after reheating.

Frequently Asked Questions

Can I use vanilla protein powder instead of cinnamon roll protein?

Absolutely! Vanilla whey protein works great in this recipe. I recommend adding approximately ½ teaspoon of pumpkin pie spice to the batter to bring out more of that cozy fall flavor.

Can I use pumpkin pie protein powder?

Yes! Pumpkin pie protein powder is another delicious option and pairs perfectly with the pumpkin purée and cinnamon swirl.

Can I make these without protein powder?

This recipe was developed using whey protein powder, so I haven’t tested it without it. Removing the protein powder would change the batter consistency, texture, and nutrition information.

Can I make these in a muffin tin?

You could experiment with a muffin tin, but the baking time would be different. This recipe was developed specifically for five individual 2-cup oven-safe bowls.

Can I use a different pancake mix?

Yes, although different pancake mixes may absorb liquid differently and could affect the final texture and macros.

Do I need to refrigerate the pancake bowls?

Yes. Since these contain eggs, milk, and pumpkin, store them in the refrigerator once cooled.

Is the cinnamon swirl included in the macros?

The listed macros are intended for the pancake bowls and cinnamon swirl. The optional powdered sugar icing is not included.

How long do Pumpkin Cinnamon Roll Pancake Bowls last?

Store them in the refrigerator for up to 5 days or freeze for up to 3 months for best quality.

More High-Protein Breakfast Meal Prep Recipes

If you love these Pumpkin Cinnamon Roll Pancake Bowls, be sure to check out some of our other high-protein breakfast recipes!

• Cinnamon Roll Pancake Bowls
• Pumpkin Streusel Pancake Bowls
• Lemon Berry Pancake Bowls
• Sausage Blueberry Pancake Bowls
• Chocolate Baked Oats
• Triple Berry Baked Oats
• Carrot Cake Baked Oats

Having a few delicious breakfast recipes in your rotation can make hitting your protein goal so much easier.

And who says a high-protein breakfast has to be boring?

Your New Favorite Fall Breakfast Meal Prep

If you love pumpkin, cinnamon rolls, and easy high-protein breakfasts, these Pumpkin Cinnamon Roll Pancake Bowls are going to be right up your alley.

They’re soft, fluffy, perfectly spiced, and topped with the most delicious brown sugar cinnamon swirl.

And with 34 grams of protein per bowl, they’re a breakfast you can look forward to while still working toward your nutrition goals.

Make a batch for the week, add a little icing if you want, and enjoy!

If you try these Pumpkin Cinnamon Roll Pancake Bowls, be sure to leave a rating and comment below. I love hearing what you think of our recipes!