Sweet-tart fruit, nutty oats, and warm spices join forces to make my High-Protein Apple Cinnamon Overnight Oats recipe a must for your fall bucket list. This deliciously satisfying breakfast is packed with a whopping 27 grams of protein and 12 grams of fiber per serving!
When it comes to the first meal of the day, you’d be hard-pressed to find a more RDN-approved ingredient than oatmeal. Oats are a low-calorie, nutrient-dense powerhouse that have been shown to reduce LDL (“bad”) cholesterol, regulate blood sugar, improve gut health, and assist in weight management. If anything can be called a superfood, oats definitely make the cut.
So, it should come as no surprise that oatmeal is a morning staple at our house. While I love these make-ahead oatmeal protein cookies and blueberry banana oatmeal muffins, I often don’t have time to bake a batch on my meal-prep day. What’s a busy gal to do? Why, bust out the mason jars and mix up some quick & easy protein overnight oats, of course!
Whether you opt for my yogurt-free chocolate peanut butter overnight oats, high-protein pumpkin overnight oats, or these yummy apple pie overnight oats, these little jars of grab-n-go goodness are certain to fuel you up while satisfying your foodie cravings.
Jump to:
- What are apple and cinnamon overnight oats?
- What does it taste like?
- Why You’ll Love This Fall-Flavored Protein Overnight Oats Recipe
- Ingredients Needed
- Substitutions
- How To Make High Protein Cinnamon Apple Overnight Oats
- Optional Variations & Dietary Adjustments
- Serving Suggestions
- Recipe Success Tips
- Storage Directions
- Overnight Apple Cinnamon Protein Oats Nutrition
- Pricing Info
- FAQs
- Other Easy Breakfast Recipes
- Recipe
What are apple and cinnamon overnight oats?
If you’re not a fan of cooking, you’re going to LOVE overnight oats. The idea is simple—mix rolled oats with liquid ingredients (e.g. milk, yogurt, and/or applesauce), then refrigerate them overnight. When you wake up, they’ll be plump, toothsome, and perfect for eating.
While there are tons of ways to gussy up this fiber-packed breakfast, I love to turn mine into high protein overnight oats with protein powder, chia seeds, and greek yogurt. This basic recipe can then be tweaked in dozens of ways. Today, we’re embracing an autumnal combo of sweet apples and warming spices for an apple crisp-inspired start to your day.
What does it taste like?
Imagine a breakfast that tastes like a slice of homemade apple pie, but with a healthy porridge twist. The milk and vanilla protein powder give these creamy apple cinnamon oats a rich, indulgent feel, while chia seeds both thicken the mixture and give it some textural interest.
But the real stars here are the sweet, crisp chunks of apple and aromatic cinnamon that permeate every bite. Unsweetened applesauce doubles down on the apple flavor, working in tandem with a drizzle of pure maple syrup to gently sweeten it. Vanilla extract ties it all together, creating a comforting, healthy breakfast-meets-dessert.
In other words, it’s the perfect way to start your day feeling energized, satisfied, and ready to take on whatever comes your way!
Why You’ll Love This Fall-Flavored Protein Overnight Oats Recipe
- Quick & Easy – Chop, measure, mix, and refrigerate. All in, you’re looking at just 5-10 minutes of active kitchen time. Plus, it’s just as simple to make a week’s worth all at once, so feel free to scale as needed!
- Perfect for Meal Prep – Mix up a few jars of this apple protein overnight oats recipe on Sunday to set you up for a smooth start to your week. The whole family is sure to love it!
- Sweetly Nourishing – I love it when breakfast can satisfy my sweet tooth while also ensuring I don’t have a sugar crash later. These high protein oats have very little added sugar in the form of maple syrup, which has a lower glycemic impact than regular sugar. Plus, with all the fiber from the oats and apples, this recipe puts the “meal” in “oatmeal!”
Ingredients Needed
These overnight apple cinnamon oats are made using just simple, real ingredients. Here’s what to grab:
- 2% Milk – Dairy milk amps up the protein and creaminess, while using 2% keeps the saturated fat and calories down. I used Fairlife milk, which is awesome for anyone who is lactose-intolerant.
- Old Fashioned Rolled Oats – Unlike instant oats (which can get soggy), old fashioned oats maintain a pleasant “bite” or “chew.” Better yet, they score approximately 20 points lower on the glycemic index and have more fiber than the instant variety. Tastier and healthier? Win-win!
- Chopped Apples – Use any variety of apples you like to eat out of hand. I prefer firm, sweet-tart varieties like Honeycrisp, Pink Lady, or Cosmic Crisp.
- Unsweetened Applesauce – If you’re looking for a way to make overnight oats without yogurt, applesauce is an excellent option. It provides moisture and sweetness, plus a lovely apple flavor. Feel free to use either plain or spiced apple sauce, just make sure it’s unsweetened to keep things light.
- Vanilla Protein Powder – Make sure you use a high-quality protein powder that isn’t chalky; Designer Whey is my go-to brand.
- Pure Maple Syrup – This liquid sweetener imbues the apple cinnamon oats with another layer of autumnal awesomeness while providing deliciously unrefined sweetness.
- Chia Seeds – When exposed to liquid, protein-packed chia seeds puff up and become encased in a gel-like substance, like healthy, itty bitty tapioca pearls. They’re great for thickening everything from smoothies and jams to overnight oats.
- Vanilla Extract – A splash of vanilla adds aromatic warmth to drive home the dessert vibes.
- Cinnamon – This cozy spice adds warmth and natural sweetness to our apple overnight oats while also bringing antioxidants to the table.
Substitutions
- 2% Milk – Feel free to swap in the dairy or plant-based milk of your choice! Note that the nutritional values (e.g. fat, calories, sugar, and protein) will change based on your choice.
- Old Fashioned Rolled Oats – In a pinch, you can use instant oats. Just note that they have a tendency to get a little mushy and don’t hold up as well over time.
- Chopped Apples – Pears are great substitutes! You can also use chunky unsweetened apple sauce or swap in chopped and stewed quince.
- Unsweetened Applesauce – While I like to use applesauce to bolster the sweetness of our apple and cinnamon overnight oats, you’re welcome to swap in other semi-liquid ingredients instead. Try using creamy greek yogurt for added protein and tang, or blended cottage cheese for protein and apple cheesecake vibes.
- Vanilla Protein Powder – You’re welcome to branch out with other flavors of protein powder—caramel, marshmallow, cinnamon, or even peanut butter could work! Alternatively, you can omit it or swap in an unflavored substitute like powdered egg whites.
- Pure Maple Syrup – Honey, agave nectar, brown rice syrup, or maple sugar can all be used instead.
- Chia Seeds – Flax seeds have a toastier, nuttier flavor and are also effective thickeners.
- Vanilla Extract – You can use an equal amount of vanilla paste or vanilla powder, or half as much ground vanilla bean. Alternatively, try experimenting with other flavoring extracts like almond or maple. Word to the wise, though: many extracts are more potent than vanilla, so start slow!
- Cinnamon – You can also use any other warming spice or seasoning blend you like, including ginger, cardamom, or apple pie spice.
How To Make High Protein Cinnamon Apple Overnight Oats
You’re going to love how quickly this speedy breakfast comes together. Here’s how it’s done:
Step 1: Layer oats, applesauce, protein powder, maple syrup, chia seeds, vanilla, and cinnamon in a medium glass jar or container.
Step 2: Hydrate & Chill. Add milk & stir until well combined, then refrigerate for at least 6 hours.
Step 3: Garnish with chopped or sliced fresh apples and a dust of cinnamon if desired, then serve and enjoy!
Optional Variations & Dietary Adjustments
- Gluten-Free – Oats are naturally gluten-free, but the equipment they are processed on may also process wheat or other allergens. Make sure to check your labels and opt for Certified GF to be safe!
- Dairy-Free – Simply swap in the plant-based milk of your choice! For the most protein, opt for unsweetened plain or vanilla soy milk.
- Oat-Free – Can’t do oats? Try making overnight quinoa, overnight barley, or overnight buckwheat instead. Just note that your grain-to-liquid ratios will need to be adjusted depending on the grain you choose. Quinoa is 1:1-1.25; buckwheat is 1:1-1.5; barley is 1:2.5-3.
- Seed-Free – If you can’t use chia seeds or flax seeds, you can either omit them or swap in psyllium husks or oat bran for similar thickening power.
- Added Sugar-Free – Apples and applesauce should provide a decent amount of sweetness, though you’re also welcome to add monkfruit or stevia if you like!
Serving Suggestions
These wholesome overnight oats are already good, but here are a few ways to make them a breakfast you can’t wait to wake up for:
- Warmed Up: Gently heat your oats for a comforting, warm breakfast experience—perfect for cold, dreary mornings.
- Coffee Companion: Pair with your favorite fall-flavored coffee drink for a delightful breakfast duo. I recommend making a copycat version of Starbucks’ iced caramel apple cream latte, iced apple crisp oatmilk shaken espresso, or iced apple crisp macchiato. 😋
- Apple Pie Topping: Add a spoonful of low-sugar apple preserves for an extra pop of sweet, fruity flavor. Feel free to warm them up first for warm apple pie feels.
- Dessert Delight: For added indulgence, top your oats with a squirt of whipped cream and a sprinkle of cinnamon. You can go even further by drizzling a bit of caramel sauce over top.
- Nutty Crunch: Scatter a handful of toasted sliced almonds or chopped pecans on top for a satisfying crunch to complement the soft oats and crisp apples.
Recipe Success Tips
- To Peel or Not to Peel. I typically leave the peels of my apples on for this high protein overnight oats recipe—they’re full of fiber and nutrients, plus leaving them on means less prep work for me. That said, I recommend you thoroughly clean your apples and remove any waxy coating before eating the peels. Also note that organic apples are grown with fewer pesticides than conventionally grown ones, and the pesticides are on the skin of the apples, not the flesh.
- Give it a Rest. Make sure to let your apple and cinnamon oats chill out in the fridge for a minimum of 6 hours. This gives the oats, chia seeds, and protein powder time to rehydrate, ensuring each bit is creamy and delicious.
- Through Thick or Thin. Tinker with the liquid-to-grain ratio to find your ideal consistency. I like my overnight protein oatmeal pretty thick, but adding an extra splash of milk will help thin it out!
- Small Step for Prep, Giant Step for Flavor. If you have a few extra minutes to spare, try toasting your oats in a dry pan over medium heat before assembly. This added bit of effort gives the oats a particularly nutty, toasty appeal, making these apple overnight protein oats even more yummy.
Storage Directions
- Refrigeration – These apple cinnamon protein oats will keep well in the fridge for up to 4 days.
- Heating – While overnight oats are typically enjoyed cold or room temp, you’re welcome to serve them warm if you prefer! Simply zap in the microwave at about 50% power in 1 minute increments, stirring between each, until they reach your desired temp.
Overnight Apple Cinnamon Protein Oats Nutrition
This high-protein overnight oats recipeis packed with nutritional benefits that are perfect for starting your day off right. Each serving is rich in protein with an astonishing 27 grams per serving, which is great for keeping you full and satisfied throughout the morning—great for muscle repair and growth, especially if you’re active or working out.
The oats themselves are a fantastic source of fiber, which is excellent for your digestion and satiety, and helps maintain steady blood sugar levels. Then there’s the addition of chia seeds, which are little powerhouses of omega-3 fatty acids, more fiber, and antioxidants.
And let’s not forget the apples and unsweetened applesauce, which add a natural sweetness along with vitamins and more fiber, without piling on extra sugar. Finally, cinnamon is known for its anti-inflammatory properties and ability to help regulate blood sugar.
So, when you make these apple protein oats, you’re getting a delicious breakfast that feels like a treat but actually supports your health in multiple ways. Enjoy, guilt-free!
Total nutritional content per serving is:
- Calories: 446 calories
- Total Fat: 10 grams
- Protein: 27 grams
- Sodium: 143 mg
- Carbohydrates: 63 grams
- Fiber: 12 grams
*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
Pricing Info
This is what I personally paid to make this recipe:
- ¾ cup Fairlife 2% milk: $0.52
- ½ cup old fashioned rolled oats: $0.13
- ¼ cup finely chopped apples: $0.11
- 2 tbsp unsweetened applesauce: $0.07
- 2 tbsp vanilla protein powder: $0.25
- 1 tbsp pure maple syrup: $0.14
- 1 tbsp chia seeds: $0.13
- 1 tsp vanilla extract: $0.04
- 1 tsp cinnamon: $0.05
The total comes out to be around $1.44 per serving!
FAQs
I personally like using old-fashioned oats to make overnight oats. That said, you can use extra chewy steel cut oats, but you’ll need to increase the liquid in the recipe to work (1 part steel cut oats require 3.5-4 parts liquid). I also recommend bringing them to a quick boil with the milk before adding the other ingredients and refrigerating to give them a jump start on rehydrating. Otherwise, a minimum of 8-10 hours resting time is necessary to let them soften.
Quick oats can also be used, but I don’t love the results—they end up mushy and thin compared to the more satisfying consistency of rolled oats.
The acidity from the applesauce and milk is typically enough to keep the apples from oxidizing, especially when they’re stirred into the oatmeal (which protects them from air). If you’re concerned, you can either toss them in lemon juice, or you can cook them briefly.
It depends on the diet you’re on and which recipe you’re using. For example, instant packets of apple cinnamon Quaker oats have quite a bit of added sugar, and the oats themselves are more likely to spike your blood sugar. This from-scratch recipe, however, is generally a healthy choice—it’s high in protein, fiber, and essential nutrients with a reasonable amount of fat and calories.
First, opting for less-processed rolled oats rather than quick/instant oats will give you more fiber and have less of an impact on your blood sugar. Second, adding protein in the form of protein powder, chia seeds, greek yogurt, cottage cheese, and/or egg whites will help keep you fuller for longer. Finally, be judicious about how much sugar you add and what type of sweeteners you choose. The less-refined and lower GI score, the better!
More filling is probably a stretch, but overnight oats may be easier for some folks to digest as the slow soak helps to break down phytic acid (which can cause gas) and some starches. The lack of heat in preparation also ensures that more nutrients are preserved, so on some level, I suppose you could say they are healthier than cooked oats. That said, cooked or not, whole grain rolled oats or steel-cut oats are both filling and full of nutrients!
Other Easy Breakfast Recipes
Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!
Recipe
High Protein Apple Cinnamon Overnight Oats
Equipment
- 1 glass jar
Ingredients
- ¾ cup milk of choice (I used Fairlife 2%)
- ½ cup old fashioned rolled oats
- ¼ cup finely chopped apples
- 2 tbsp unsweetened applesauce
- 2 tbsp vanilla protein powder
- 1-2 tbsp pure maple syrup depending on your desired sweetness level
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 tsp cinnamon
- chopped/sliced apples and/or cinnamon optional for topping
Instructions
- Combine all ingredients in a medium glass jar or container. Stir until well combined, then refrigerate for at least 6 hours.
- Garnish with chopped or sliced fresh apples and a dust of cinnamon if desired! Serve!
Nutrition
If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!
xoxo Megan
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