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Apple Cinnamon Protein Overnight Oats

Closeup of apple cinnamon protein overnight oats in a bowl with diced warm cinnamon apples, walnuts and pecan butter.
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Healthy Apple Cinnamon Protein Overnight Oats are quick and easy to make, packed with protein and fiber, and full of the BEST apple pie flavors! Perfect for apple season and a nutritious fall-themed breakfast!

Ingredients

Scale

Oats Base:

  • ½ cup / 40 grams Old Fashioned Rolled Oats (note 1)
  • ≈ ⅔ scoop / 20 grams Apple Pie Protein Powder (or vanilla protein powder, I used PEScience Select Protein, a whey-casein protein blend – note 2)
  • ½ TBSP / 4 grams White Chia Seeds (or black chia seeds)
  • ½ TSP ground Cinnamon – divided
  • ¼ TSP Apple Pie Spice (or use more cinnamon)
  • 100 grams Fat Free Greek Style Yogurt (or fat free Greek yogurt or any thick plain yogurt)
  • ½ small / 80 grams Apple – chopped into small cubes
  • 1 TSP / 5ml Sugar-free Maple or Pancake Syrup, to taste
  • ⅓ cup / 79ml Unsweetened Almond Milk (or any other plant-based or regular milk of your choice)

Cinnamon Apples:

  • 2 TSP / 10ml Sugar-free Maple or Pancake Syrup (such as Walden Farms Maple Walnut Syrup, or use regular maple syrup or any sweetener of choice)
  • ½ small / 80 grams Apple – chopped into small cubes

Toppings:

  • 1 TBSP / 6 grams chopped Walnuts (or pecans)
  • 2 TSP / 10 grams Pecan Butter (optional, or use peanut butter, almond butter, or any other nut butter of choice)
  • Other optional toppings: Sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, high protein granola, etc.

Instructions

  1. Combine the dry ingredients: Add the oats, protein powder, chia seeds, ground cinnamon, and apple pie spice to a medium bowl, mason jar, or meal prep container. Mix to combine.
  2. Add the wet ingredients: Add the Greek style yogurt, chopped apple, unsweetened almond milk and maple syrup. Mix everything to combine until smooth and creamy.
  3. Refrigerate and chill: Cover (note 3) and refrigerate for at least 4 hours or overnight for the best thick and creamy texture.
  4. Make the cinnamon apples: In the morning, add the chopped apple to a bowl with ¼ teaspoon ground cinnamon and 2 teaspoons maple syrup. Mix well to coat. Cover the top with a kitchen paper towel and microwave on high for 90 seconds or until tender. Carefully remove the bowl from the microwave.
  5. Add toppings: Top the overnight oats with the cinnamon apples, chopped walnuts and pecan butter. Feel free to add any other of your favorite overnight oats toppings. Then enjoy!

Equipment

Notes

  1. Old Fashioned Rolled Oats. Use gluten-free certified oats if needed. I used Red Tractor Creamy Style Rolled Oats which makes the overnight oats extra thick and creamy! Jumbo oats, porridge oats, quick oats will all work. Avoid steel-cut oats (they won’t soften enough) and quick oats (they turn into mush).
  2. Apple Pie Protein Powder. If you don’t have apple pie flavored protein powder, any vanilla protein powder will work. You could also use an unflavored protein powder or and add more apple pie spice and ground cinnamon as well as additional sweetener to yield a similar flavor. A pure whey, casein or vegan protein powder can be used. Note that vegan protein powders absorb more liquid than whey or whey-casein blend so you will need to add additional milk.
  3. Cover with foil or cling wrap. If using a bowl or container that doesn’t have a lid, cover the bowl by wrapping a small sheet of aluminum foil or cling wrap around the rim. This is fine if eating the next day. However, if making several servings to consume during the week, it’s best to use a container with a lid such as a mason jar or meal prep container. This will ensure the overnight oats will taste fresh even after the first day.
  4. To meal prep: Double or triple the ingredients amounts by clicking the ‘2x’ or ‘3x’ buttons at the top of the recipe card if you’d like to make multiple servings for the week. Or multiply the ingredient amounts by the number of servings you’d like to make. Mix all the dry ingredients for the oats base in a large bowl, then mix in the wet ingredients and chopped apples. Divide evenly into bowls with lids, mason jars or meal prep containers. Refrigerate for up to 3-4 days. Note that they will increasingly thicken over the days in the fridge. You can stir in more milk in the morning to achieve your desired consistency if needed. It’s best to make the cinnamon apples and add the toppings just before eating so that the apples don’t brown excessively and the walnuts stay crunchy.
  5. Storing: The overnight oats without the toppings will keep for up to 3-4 days since there is a chopped apple incorporated in the oats base. However, overnight oats without any fruit can keep for up to 4-5 days if stored properly sealed airtight containers in the fridge. I personally feel they taste best when consumed within 3 days. After that, the texture starts to change too much and they don’t taste as fresh.
  6. Nutritional information is calculated with the chopped walnuts but without the pecan butter or other optional toppings.
  7. See the ‘Variations’ section in the post above if you’d like to customize these apple overnight oats.

Nutrition

Find it online: https://thatspicychick.com/apple-cinnamon-protein-overnight-oats/