Skip to Content

Apple Cinnamon Protein Overnight Oats

These apple cinnamon protein overnight oats are sweet, delicious, and nutritious. It‘s a perfect filling breakfast that can be prepped the day before and eaten on the go.

Just in 12 minutes, you‘ll have a high protein breakfast that‘s healthy, vegetarian, or even vegan-friendly.

Breakfast is one of the most important meals of the day. And for a good reason.

Having a good breakfast sets you for the day. And it may even prevent you from snacking on those cookies that are calling your name.

But mornings can be so hectic. It‘s hard enough getting up and getting ready for school or work.

Add in making breakfast, and you just want to crawl back to bed.

These apple cinnamon protein overnight oats will help you jump out of bed. They‘re so yummy and tasty… You‘ll think you‘re eating dessert for breakfast.

apple cinnamon protein overnight oats

The creamy oats are a nice contrast to the fresh apples. And the warm spices make you feel like you‘re getting a giant hug…perfect for a chilly morning.

What‘s more, they‘re high in protein and fiber. So, they‘re sure to keep you full.

What else could you ask for?

apple overnight oats

Benefits of Overnight Oats


There are so many benefits of overnight oats. Here are a few:

They‘re really quick and easy to make. It takes less than 15 minutes to make them.

In fact, it‘s cooking the apples that take the most time. If you don‘t have the time to cook the apples, no worries.

Just use them fresh. They will still taste delicious.

Also, these overnight oats are made the day before. This frees up your time in the morning for doing all the things you really have to do…like brushing your teeth and combing your hair.

What I love most about these overnight oats is how portable they are. So if you have no time to sit down for breakfast, that‘s totally okay.

Just grab some and eat on the go. To store them, just use glass jars like these.

They‘re so fancy. Your coworkers will be really impressed.

high protein overnight oats with apples and cinnamon pinterest

And there are so many ways you can enjoy these oats. For these oats, I use unsweetened vanilla almond milk.

But you can use your choice of milk. Whether that be soy milk, oat milk, regular milk, or even Greek yogurt.

And for the sweetener, I use maple syrup. But you can use coconut sugar, maple syrup or even stevia.

And for the fruit, I use apple slices. But you can use other fruits like blueberries, raspberries, strawberries, or even mashed bananas.

You can also add delicious toppings like almonds, walnuts, unsweetened coconut, or even cocoa powder if you‘re a chocolate lover.

How Nutritious Are These Overnight Oats?

cinnamon overnight oats with apples

These overnight oats are pretty nutritious. That‘s because you‘re using a powerhouse of wholesome ingredients like:

Rolled Oats: Oats are packed with lots of vitamins and minerals. For instance, they‘re a rich source of manganese, phosphorus, and magnesium, which you need for healthy bones.

They‘re also a great source of iron, which you need to keep your energy levels up. And they contain powerful antioxidants which have health benefits.

In addition, oats are loaded with fiber. Fiber is not only good for your digestion; it helps keep you full.

Vanilla Protein Powder: Protein powder is a great way to boost your protein intake. Having enough protein is so good for you.

For instance, it helps your muscles grow and recover after workouts. And it is pretty filling too, so it may help you lose weight.

If you need to stock up on some, I recommend this high-quality vanilla whey protein powder. If you‘re vegan, this vanilla bean protein powder is a great option.

Chia seeds: They are a good source of plant-based protein. They‘re also packed with omega-3s, which are good for your heart and brain.

And they‘re rich in bone-building minerals like manganese, magnesium, and phosphorus.

Besides using them in these overnight oats, you can also add them to puddings, smoothies, or even baked goods. If want to give them a try, you can get some here.

Vanilla Almond Milk: Unlike other kinds of milk, almond milk is pretty rich in Vitamin E, which promotes healthy skin.

And since some are fortified with calcium and Vitamin D, they can be a good way to get those nutrients.

Apples: As the saying goes, “An apple a day keeps the doctor away.“ Apples are a good source of Vitamin C, which you need for a good immune system.

How to Make Apple Cinnamon Protein Overnight Oats

Here are quick instructions on how to make these protein overnight oats.

You‘ll Need:

  • rolled oats
  • protein powder (Vanilla or any other favorite)
  • chia seeds
  • apple pie spice
  • almond milk
  • apples
  • maple syrup
  • cinnamon

Step-by-step Instructions

First of all, take an apple and peel it. Use small to medium-sized apples and make sure they‘re fully ripe.

Some of the more acidic apples won‘t taste as well with these overnight oats.

peeled apple

Chop the apple into small pieces. Make them as small or as big as you want.

You should end up with around 2/3 cup of chopped apples.

sliced apple pieces

Heat up a frying pan and add maple syrup to it. Then, add in the apples and cinnamon.

Bring everything to boil. Also, you‘ll probably want to add a little bit of water here, because maple syrup will burn.

We want to make sure our apples are soft and nicely caramelized. Lower the heat and simmer for 7 minutes until apples are tender.

Finally, let the apples cool down.

apples cooking in pan

Get a glass bowl and add in rolled oats, protein powder, chia seeds, and apple pie spice.

dry ingredients in bowl

Finally, add almond milk and mix all the ingredients together.

oat mixture in bowl

Get a glass jar and start layering oats with cooked apples. Start with a layer of half of the oats mixture, then add in a layer of cooked apples and top up with the remainder of the oats.

Store in the fridge overnight or for 8 hours. Mix before serving.

Feel free to up with a few slices of fresh apples to increase the flavor palette.

overnight oats with protein

What Does Soaking Overnight Do?

Soaking your oats overnight does so many things. It softens your oats pretty much the way that cooking them would do …without all the hassle.

Soaking your oats also reduces the phytate content of your oats. This, in turn, may help you absorb the nutrients in your oats more easily.

Soaking oats may also make them easier to digest. This can be a game-changer if you have gluten sensitivities.

Soaking oats also increases the resistant starch in your oats. Resistant starches are carbs that can improve your digestion, help you feel full, and even help you lose weight.

apple cinnamon breakfast oats

Other High Protein Overnight Oats

Watch Full Instructions

apple cinnamon overnight oats

Apple Cinnamon Protein Overnight Oats

Quick to make, these apple cinnamon protein overnight oats are flavorful, sweet, and festive! This is a perfect protein breakfast you can make ahead of time. It's vegan, dairy-free, and gluten-free.
4.61 from 33 votes
Prep Time 5 minutes
Cook Time 7 minutes
Additional Time 8 hours
Total Time 8 hours 12 minutes
Course High Protein
Cuisine American
Servings 1 jar
Calories 330 kcal


  • 1/2 cup rolled oats
  • 1/2 tbsp vanilla protein powder
  • 1/2 tbsp chia seeds
  • 1/2 tsp apple pie spice
  • 2/3 cup unsweetened vanilla almond milk
  • 2/3 cup apples peeled and chopped
  • 1 tbsp maple syrup
  • 1/8 tsp cinnamon


  • Mix oats, vanilla protein powder, chia seeds, apple pie spice, and almond milk together.
  • Add maple syrup, apples, and cinnamon to a  frying pan and bring to boil. Add a little bit of water if you need it. Now, lower the heat and let it simmer for 7 minutes or so. Cook until apples are tender. Let it cool down.
  • Layer the oat mixture with cooked apples. Use half of the oats, then add in the apples and cover with the rest of the oats.
  • Store in a food container or glass jars in a fridge for at least 8 hours.


Serving: 1jarCalories: 330kcalCarbohydrates: 57gProtein: 14gFat: 6.8gSaturated Fat: 1gPolyunsaturated Fat: 5.1gCholesterol: 1.3mgSodium: 25mgFiber: 8.9gSugar: 21g
Rate this recipe!Let us know how it was!
Recipe Rating