Cinnamon Roll Smoothie

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A low carb cinnamon roll smoothie is a great way to get your protein in without the sugar crash

There’s nothing better than an ice cold smoothie during the warm summer months! If you’re looking for a low-sugar smoothie, this Cinnamon Roll Smoothie is exactly for you!

This better-for-you smoothie comes straight from my 7-Day Summer Meal Plan, Grillin’ & Chillin’ (it’s available for a few weeks out of the year). 

I love using cinnamon in my smoothies because it helps regular blood sugar not to mention that it tastes so yummy and adds an extra depth of flavor to whatever you’re adding it to!

Cinnamon in your smoothie helps regulate blood sugar levels making it a great way to keep your weight loss in check

Cinnamon Roll Smoothie Ingredients

Like many of my smoothie recipes, this one is simple and contains a small list of ingredients. Nothing complicated here!

Here’s what you need in order to make this cinnamon smoothie:

  • unsweetened almond milk (or any other non-dairy milk)
  • plain Greek yogurt
  • vanilla protein powder
  • ground cinnamon
  • cashews
  • chia seeds 
  • Ice

If you’re not a fan of certain ingredients, it’s simple to swap out what’s listed above for something you like.

This cinnamon roll smoothie uses simple ingredients that are great for keeping you satiated such as nuts and chia seeds

Cinnamon Smoothie for the 17 Day Diet

If you’re eating low carb on the 17 Day Diet, you can certainly have this smoothie starting on cycle 3 when non-dairy milk and nuts and seeds are approved.

Changes for Cycle 1

If you want to try this smoothie starting on cycle 1, that is possible with a few changes!

Here is what you’ll need to do:

  • Use 1/2 cup ice cold water instead of dairy free milk
  • Increase the plain yogurt to 1 cup
  • Skip the cashews and chia seed (although I think chia should be allowed in all cycles)

If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

This Cinnamon Roll Smoothie is a great low carb recipe for the 17 Day Diet

Can I have this Cinnamon Smoothie on the Kickstart Diet?

You can definitely enjoy this cinnamon smoothie while on the 17 Day Kickstart Diet. You can have this starting on the 10-Day Stabilize Phase when dairy and nuts are approved, similar to the 17 Day Diet.

Changes to Smoothie For Earlier Phases

If you want to enjoy this smoothie a bit earlier on the Kickstart Diet, here’s what you’ll need to change in order to make it compliant:

  • Use flax milk or coconut milk
  • Skip the yogurt or use a coconut or soy-based variety to keep it non-dairy
  • Skip the cashews and add 1-2 tablespoons of your favorite seed butter instead

If you’re not sure which foods are allowed during each phase, make sure you take a look at my 17 Day Kickstart Diet Food List.

This Keto Cinnamon Roll Smoothie is great for a higher fat meal for weight loss

Keto Cinnamon Roll Smoothie

If you’re on the Keto Diet, this smoothie can be eaten as is. Make sure you use full fat ingredients such as coconut milk.

Depending on your macros, you may need to adjust the ingredients a bit to make sure you get what you need for your specific goals.

You may also want to add a bit of fiber to the smoothie to decrease the net carbs a tad from the yogurt.

If you’re new to Keto or need a refresher on Keto low carb foods, make sure you check out my Keto Diet Food List.

Other Low Carb Smoothie Recipes

Are you a smoothie fanatic? If you want to add more smoothies to your morning or afternoon routine, make sure you check these out:

If you enjoy this cinnamon smoothie make sure you come back to review the recipe card below. If you’re on social, make sure you tag me @17ddblog so I can see your creation! 

Cinnamon Roll Smoothie for healthy eating and weight loss

This Cinnamon Roll Smoothie is a great low carb recipe for the 17 Day Diet
Yield: 1 Smoothie

Cinnamon Roll Smoothie

Prep Time: 5 minutes
Additional Time: 10 minutes
Total Time: 15 minutes

This cold smoothie is perfect for summer days. With the warmth of the cinnamon, it will definitely give you fall vibes.


  • 1 cup unsweetened almond milk (or any other non-dairy milk)
  • 1/2 cup Plain Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon ground cinnamon, or more to taste
  • 1/4 cup cashews (soak in hot water for 10 minutes prior to blending)
  • 1 Tablespoon Chia Seed (optional)
  • Ice


    1. Add ingredients except for ice to a blender and pulse until smooth.
    2. Add ice and pulse again until you reach your desired consistency.


Approved for:

17 Day Diet - Cycle 3 (see post for changes for earlier cycles)

17 Day Kickstart Diet - 10-Day Stabilize Phase (see changes for earlier phases)

Keto Diet

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!



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