Apple Cinnamon Protein Overnight Oats

4.62 from 34 votes
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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.

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.

jar of overnight oats with apple slices

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?

top view of overnight oats in jar

Ingredients You’ll Need

Rolled Oats (1/2 cup)

Vanilla Protein Powder (1/2 tbsp)

Chia seeds (1/2 tbsp)

Apple Pie Spice (1/2 tsp)

Unsweetened Vanilla Almond Milk (2/3 cup)

Apples (2/3 cup, peeled and chopped)

Maple Syrup (1 tbsp)

Cinnamon (1/8 tsp)

How to Make Apple Cinnamon Overnight Oats

Step 1. 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.

Step 2. 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.

Step 3. 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, 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 the apples are tender. Finally, let the apples cool down.

Step 4. Get a glass bowl and add in rolled oats, protein powder, chia seeds, and apple pie spice.

Step 5. Finally, add almond milk and mix all the ingredients together.

Step 6. 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.

steps to prepare overnight oats

How Nutritious Are These Overnight Oats?

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.

Vanilla Protein Powder: Protein powder is a great way to boost your protein intake. Having enough protein is so good for you. I recommend this high-quality vanilla whey protein powder.

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. 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.

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.

spoon in jar of overnight oats

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.

Other High Protein Overnight Oats

Watch Full Instructions

apple cinnamon overnight oats
4.62 from 34 votes

Apple Cinnamon Protein Overnight Oats

By Karo @ AllNutritious
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.
Prep: 5 minutes
Cook: 7 minutes
Additional Time: 8 hours
Total: 8 hours 12 minutes
Servings: 1 jar


  • 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.

Recipe Video


Serving: 1 jar | Calories: 330kcal | Carbohydrates: 57g | Protein: 14g | Fat: 6.8g | Saturated Fat: 1g | Polyunsaturated Fat: 5.1g | Cholesterol: 1.3mg | Sodium: 25mg | Fiber: 8.9g | Sugar: 21g

Nutrition information is automatically calculated, so should only be used as an approximation.

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