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Two glass jars of apple pie overnight oats topped with diced apple, cinnamon and chopped walnuts
BreakfastVegetarian

Apple Pie Overnight Oats

Prep these cinnamon-spiced oats tonight for a grab-and-go breakfast that tastes like dessert — no morning cooking required.

28g Protein423mg Calcium141mg Magnesium9g Fiber
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Prep10 min
Cook0 min
Calories411 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-23

Ingredients

2 servings

Instructions

5 steps · about 490 minutes total

  1. Whisk the base

    In a bowl, whisk the milk, yogurt, protein powder, cinnamon, nutmeg and salt until smooth, with no lumps. Whisk the powder with a splash of milk first if yours tends to clump.

  2. Add oats, chia and apple

    Stir in the rolled oats, chia seeds and diced apple until everything is evenly coated.

  3. Taste, then sweeten

    Taste the mixture. Add maple syrup or honey only if needed — the apple and a vanilla powder often cover it.

  4. Jar and chill

    Divide between two jars, seal, and refrigerate at least 4 hours — overnight is ideal. The oats soften and the chia thickens everything into a pudding.

  5. Serve

    Stir, loosen with a splash of milk if too thick, and top with chopped walnuts, extra apple slices or a drizzle of nut butter. Eat cold, or microwave 60 seconds if you prefer it warm.

Why this helps

A protein-centered make-ahead breakfast

This jar layers rolled oats, Greek yogurt, protein powder, chia and diced apple with cinnamon and nutmeg, and soaks overnight into a pudding. Per the USDA FoodData Central ingredient calculation, one jar lands at about 28g protein, 423mg calcium and 141mg magnesium — ready in the fridge with zero morning cooking.

All about ProteinAll about CalciumAll about MagnesiumAll about Fiber

Nutrition facts

per serving · % DV
  • Calories 411 kcal21%
  • Protein 28g56%
  • Total Carbohydrate 55.8g20%
  • Dietary Fiber 8.8g31%
  • Total Sugars 16.2g32%
  • Total Fat 9.3g12%
  • Sodium 220mg10%

Vitamins & minerals

  • Iron 2.8mg16%
  • Calcium 423mg33%
  • Magnesium 141mg34%
  • Potassium 674mg14%
  • Vitamin C 8.6mg10%
  • Vitamin A 268mcg30%
  • Folate 68mcg17%
  • Omega-3 1.1g69%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much protein is in each jar?
About 28 grams per jar, calculated from USDA FoodData Central ingredient data — mostly from the Greek yogurt and protein powder.
How long do these last in the fridge?
Up to 4 days in sealed jars. The texture thickens each day — thin with a splash of milk before eating.
Can I make these vegan?
Yes. Use soy yogurt (the highest-protein plant option), plant milk, and a vegan protein powder. Maple syrup instead of honey.
Do I have to eat them cold?
No. Microwave 60–90 seconds, stirring halfway. Top with walnuts after heating so they stay crunchy.
Can I use steel-cut oats?
Only if you pre-cook them. Raw steel-cut oats won't soften enough overnight — stick with old-fashioned rolled oats.
Can I prep the apple the night before?
Yes. Dice and toss with a squeeze of lemon juice to prevent browning, then fold into the mix. Or dice fresh each morning for maximum crunch.

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