Satisfying an apple pie craving for breakfast? My apple pie overnight oat recipe will become your new favorite fall breakfast meal prep. With just 5 minutes of prep time, you'll have a high protein, high fiber breakfast ready for every day of the week.
As a registered dietitian who loves a good sweet treat, these apple pie overnight oats do double duty, satisfying my craving for fall desserts and fueling me through the morning. My basic overnight oat recipe is infused with applesauce, cinnamon, vanilla, and a hint of maple syrup for sweetness, giving it the perfect warmness to fuel up a cold morning.
With a scoop of 3-ingredient healthy baked apples, they give me my apple fix every autumn... at least for the first half of the day.
The Greek yogurt adds plenty of protein (24 grams) while chia seeds and oats boost the fiber to an impressive 11 grams in each serving.
And since we're sweetening them up with just a tablespoon of maple syrup and naturally sweet applesauce they're a low added sugar way to satisfy your sweet treat craving, without the blood sugar rush you'd get from and actual apple pie breakfast.
Why you'll love apple pie overnight oats
- They're packed with fall flavor. With cinnamon, vanilla, and maple syrup, you can enjoy all the flavors of apple season without the sugar rush of apple pie first thing in the morning.
- Easy to customize and use what's on hand. Using applesauce gives you the perfect apple flavor, even if you don’t have fresh produce on hand.
- Meal prep ready. This recipe is easy to double or triple for breakfast meal prep all week. I like to make 3 servings at once and divide them into either 10-ounce or 16-ounce glass jars. I use the smaller ones if I'm eating them plain or the 16 ounce jars if I plan to add diced apples and walnuts on top.
- It's nutrient dense. This overnight oat recipe is packed with whole grains, and one serving has 24 grams of protein and 11 grams of fiber.
Key ingredients
- Rolled oats. For the best results, you'll want to use rolled oats. They absorb liquid better than steel cut oats and hold their shape better than instant or quick oats.
- Milk. You can use whatever milk you'd like, but if you can tolerate dairy, I recommend using either skim or low-fat ultra-filtered milk. Because of the filtering process, this milk has more protein and is way creamier than traditional milk.
- Plain Greek yogurt. This gives these oats a big protein boost along with calcium and probiotics. Using plain Greek yogurt cuts down on added sugars as well, but you can use a low-sugar vanilla yogurt if that's what you have.
- Chia seeds. Even if you don't love the texture of chia seeds in other recipes, give them a try in overnight oats. They add tons of fiber and help absorb liquid, giving this oatmeal more volume than you'll get without them.
- Applesauce. Even if you aren't topping these oats with a spiced apple topping or raw chopped apples, using applesauce infuses each bite with flavor. I recommend choosing a no sugar added applesauce, as it's already sweet enough on its own!
How to make apple cinnamon overnight oats
Mixing, refrigerating, and topping takes just 5 minutes of hands-on time!
- Step 1: Combine all ingredients except for optional toppings in a bar or bowl and refrigerate for at least 4 hours (ideally overnight).
- Step 2: Just before eating, top the overnight oats with baked apples, raw chopped apples, or walnuts and extra cinnamon.
Variations
If your diet goals don't quite align with the recipe as written, try some of these variations:
- Make it high protein: This recipe already has 24 grams of protein, but you can boost it even more by using ultra filtered milk instead of regular (an extra 2.5 grams of protein) or use a high protein Greek yogurt like Chobani 20 gram protein (an extra 3 grams of protein). For a bigger protein boost, add a half a scoop of vanilla protein powder, which will easily add an extra 10 grams or more.
- Make it plant-based: While this recipe uses regular dairy milk, you can make it vegan and dairy-free by using dairy-free milk like oat milk, almond milk, or soy milk and swapping the Greek yogurt with a plant-based yogurt. Just keep in mind that the nutrition facts will change (a lot).
Tips from my kitchen
Meal prepping these overnight oats: Apple cinnamon overnight oatmeal is perfect for making ahead as a meal prep breakfast. You can easily make a big batch on the weekend, store it in a large airtight container or individual jars, and eat it for breakfast or snacks throughout the week.
My favorite topping is baked apples (or you can also make cinnamon apples on the stovetop), but when I don't have the time to cook apples, a handful of small diced apple, walnuts, and a sprinkle of cinnamon adds texture, flavor, and a boost of warm fall spices that quickly level up these oats.
Did you try this recipe?
Once you've made it, let me know! You can:
- Leave a 5-star rating and review! (If you made any substitutions, let us know in the comments!)
- Share a picture of the recipe on Instagram and tag me @graciouslynourished - I'd love to see how it turns out!
Until Next Time...
All my best,
Kelsey
Recipe for Apple Pie Overnight Oats
📖 Recipe
Apple Pie Overnight Oats
Equipment
- 16 ounce jars for storing
Ingredients
- ½ cup rolled oats
- ½ cup milk I used 1% milk
- ½ cup plain Greek yogurt
- ⅓ cup applesauce
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- 2 teaspoon cinnamon
- ½ teaspoon vanilla extract
Optional toppings
- 1 pinch allspice
- 1 tablespoon walnuts
- ½ cup diced apples
Instructions
- Add all ingredients (except for walnuts) to a bowl or mason jar and mix or shake well until thoroughly combined.½ cup rolled oats, ½ cup milk, ½ cup plain Greek yogurt, ⅓ cup applesauce, 1 tablespoon chia seeds, 1 tablespoon maple syrup, 2 teaspoon cinnamon, ½ teaspoon vanilla extract, 1 pinch allspice
- Refrigerate for at least 4 hours or overnight.
- Optional: top with chopped apples, walnuts and cinnamon or a big scoop of healthy baked apples.1 tablespoon walnuts, ½ cup diced apples
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