Apple Cinnamon Overnight Oats (High-Protein)
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Start your day with these high-protein Apple Cinnamon Overnight Oats! Packed with cozy fall flavors, shredded apple, and vanilla protein, this easy make ahead breakfast is perfect for busy mornings.
If you’re looking for a nutritious and filling breakfast that’s ready as soon as you wake up, these oats are a must-try! With the perfect blend of warm cinnamon, crisp apples, and oats, this breakfast feels like a cozy fall treat.
It takes only a few minutes to prep the night before, making it ideal for busy mornings (and busy moms! ;)). Plus, you can easily customize these with your favorite toppings, like walnuts for a little extra crunch.
I have been eating a lot of overnight oats and chia puddings for breakfast lately, especially since doing the FASTer Way to Fat Loss nutrition and fitness program. FASTer Way includes many high protein breakfast recipes like overnight oats and chia puddings in the meal plans included in the program.
Since doing the FASTer Way’s 6-week program myself in March 2024 and loving it, I have become a Certified Coach so that I can help guide women through their program and reach their health and fitness goals, something I’m super passionate about! I would love to support you on your health journey if this is an area you’re looking for help in!
Recipe Ingredients
You’ll need the following ingredients to make these Apple and Cinnamon Overnight Oats:
Ingredient Notes
- Rolled Oats: You can use rolled oats or quick oats. Be sure to use gluten-free oats if needed.
- Vanilla Protein Powder: Vanilla protein powder adds sweetness and a protein boost. Look for one without added sugar or artificial flavors. My go-to clean protein powder is Be Well by Kelly’s Vegan Vanilla Powder. Use code: SUPERMOMEATS for 15% off your order! It has 20 grams of protein!
- Apples: Use one apple divided—half shredded into the mixture for natural sweetness and texture, and half diced for a fresh topping.
- Maple Syrup: Sweetens the overnight oats naturally. Adjust to taste, or omit if you prefer a less sweet version.
Additions & Substitutions
Additions:
- Nut Butter: Add a spoonful of almond or peanut butter for added creaminess, healthy fats, and protein.
- Raisins: A small handful of raisins or dried cranberries can complement the apple-cinnamon flavor.
- Spices: If you love spice, add a dash of nutmeg or ginger for extra warmth.
Substitutions:
- Yogurt: You can use any yogurt you prefer—Greek yogurt for more protein, or a plant-based yogurt such as coconut yogurt to keep it dairy-free and vegan.
- Maple Syrup: Swap with honey or agave, or simply add extra shredded apple for natural sweetness and omit the maple syrup altogether.
- Chia Seeds: Substitute with ground flaxseeds for a similar texture and fiber boost.
Tools For This Recipe
- Glass meal prep jar, or any serving bowl/container you’d like to use! I use glass mugs with bamboo lids for my overnight oats.
How to Make Apple Cinnamon Overnight Oats: Step-by-Step
For the full recipe with the exact ingredients, scroll down to the printable recipe card below!
Step 1: In a glass meal prep jar, mix the dry ingredients—rolled oats, protein powder, cinnamon, and chia seeds.
Step 2: Add the shredded apple, yogurt, almond milk, vanilla, and maple syrup. Stir until everything is well combined.
Step 3: Allow the oats to sit for 5-10 minutes so they begin to soften and thicken, or cover and refrigerate overnight.
Step 4: If refrigerating overnight, you may want to add some more almond milk if you prefer a creamier consistency. Top with diced apples and any additional toppings of your choice, like walnuts for crunch!
Recipe Tips & Tricks
- Meal Prep: Grab 3 mason jars/glass containers with lids and prep multiple batches of these protein overnight oats on Sunday, so you have breakfasts ready for the week. I still like to add a splash of almond milk the day that I’m going to eat it to make it creamy again!
- Prep as You Go: If you prefer not to make all your jars ahead of time, prep the ingredients (except for the almond milk) into individual jars, then add the milk the night before you plan to eat it or the day of.
Topping Ideas
- Diced apples
- Walnut pieces
- Almond slices
- Diced prunes
- Sliced bananas
- Raisins
- Peanut butter (or any nut butter!)
Storage & Reheating
- Fridge: Store these oats in the fridge in an airtight glass container or mason jar for up to 3 days. Add extra almond milk when you’re ready to eat them, if they thicken up too much for your preference.
- Make-Ahead Tip: These oats are great for meal prep! Make a few jars in advance, so you have breakfast ready to go for a few days. This has been SO helpful for me as a busy working mom!
Frequently Asked Questions
Yes! Just use a plant-based protein powder and a non-dairy yogurt to keep this recipe completely vegan.
Of course! I like using shredded because you get some of the apple juice that way and the apple shreds blend right into the oats. Either way is fine!
Nope! I shred my apple with the skin on. If you prefer to peel the apple first, that is totally fine.
I haven’t personally tried these oats warm. They are meant to be eaten cold. However, if you prefer warm oats, you can try heating them in the microwave for 30-60 seconds before adding any toppings.
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More High Protein Breakfast Recipes
I hope you love these Apple Cinnamon Protein Overnight Oats as much as I do! They’re the perfect combination of convenience and fall flavor. If you make them, please leave a comment below and let me know how they turned out!
Apple Cinnamon Overnight Oats (High-Protein)
Equipment
Ingredients
- ½ cup rolled oats, gluten-free if needed
- 1 serving vanilla protein powder*
- ½ teaspoon cinnamon
- 1 tablespoon chia seeds
- ½ teaspoon vanilla extract
- ½ apple, shredded (leave skin on + ½ apple diced for topping)
- ¼ cup yogurt, plain and unsweetened (you can use Greek yogurt/whole milk yogurt/plant-based yogurt)
- ½ cup almond milk, plain and unsweetened (or any nut milk)
- 1 teaspoon maple syrup, plus more to taste
Instructions
- In a glass meal prep jar, mix the dry ingredients—rolled oats, protein powder, cinnamon, and chia seeds.
- Add the shredded apple, yogurt, almond milk, vanilla, and maple syrup. Stir until everything is well combined.
- Allow the oats to sit for 5-10 minutes so they begin to soften and thicken, or cover and refrigerate overnight.
- If refrigerating overnight, you may want to add some more almond milk if you prefer a creamier consistency. Top with diced apples and any additional toppings of your choice, like walnuts for crunch!