Apple Pie Overnight Oats (High Protein, Make-Ahead Breakfast)

These apple pie overnight oats taste like actual apple pie — sautéed cinnamon apples, a creamy oat base, and 29 grams of protein per jar. Make-ahead breakfast that earned its name.

Apple pie overnight oats are cold soaked oats spiced with cinnamon and nutmeg, layered with sautéed cinnamon apples and an optional cream cheese greek yogurt topping — a high-protein breakfast that genuinely tastes like apple pie. One jar has 29 grams of protein and takes about 10 minutes of prep.

Most apple pie overnight oats recipes just stir cinnamon into the oats and call it a day. This one actually sautés the apples in maple syrup until they go jammy and caramelized — the same way you’d treat them for a real pie. That step is what makes the difference between “oats with apple chunks” and “apple pie for breakfast.” Don’t skip it.

Other recipes with apple pie flavor you may enjoy are Apple Pie Baked Oatmeal or Apple Pie Protein Ice Cream.

Why You’ll Love This Recipe

• 29 grams of protein per jar — from protein powder, greek yogurt, and chia seeds
• Tastes like actual apple pie — sautéed apples are the move, not stirred-in apple cubes
• 10 minutes of prep — front-load the work, eat breakfast in your sleep
• Cozy fall vibes year-round — but especially August through November

Ingredients You’ll Need

(Exact measurements are in the recipe card below. These are notes only.)

For the oat base:

• Rolled oats — old-fashioned or quick rolled. Skip steel-cut (too chewy) and instant (turn to mush).
• Chia seeds — they thicken the oats and add fiber. Don’t skip.
• Ground cinnamon and nutmeg — the soul of the recipe. Apple pie spice works as a 1:1 swap.
• Vanilla or apple pie protein powder — does most of the flavor lift. I use PEScience Apple Pie when it’s in season (code BAILEY for a discount), or Gourmet Vanilla year-round.
• Almond milk — neutral and lets the cinnamon shine. Any milk works; dairy milk adds protein.
• Maple syrup (optional) — skip if your protein powder is already sweet.

Sautéed apples:

• Apples — Honeycrisp or Granny Smith are the move. Honeycrisp for sweet, Granny Smith for tart. Pink Lady or SweeTango also work. Soft apples like Red Delicious turn to mush — avoid.
• Maple syrup — caramelizes the apples while they cook.
• Water — just enough to keep them from sticking.
• Cinnamon — extra dusting on top.

For the cream cheese yogurt layer (optional but recommended):

• Plain greek yogurt — adds creaminess and another 10+ grams of protein.
• White chocolate chips — melted in for sweetness. Skip these for a lower-sugar version and add a teaspoon of maple syrup instead.

Optional add-ins: drizzle of almond butter, chopped walnuts or pecans on top, a pinch of cloves or allspice in the apples, crushed graham crackers (full pie energy).

How to Make Apple Pie Overnight Oats

1. Mix the oat base. In a jar or bowl, stir together oats, chia seeds, cinnamon, nutmeg, protein powder, almond milk, and maple syrup if using. Refrigerate while you make the apples.
2. Sauté the apples. In a small pan over medium-low heat, add diced apples, maple syrup, and water. Cook 4–6 minutes, stirring often, until the apples are soft and the liquid has reduced into a syrup. Sprinkle with cinnamon. Divide into two portions.
3. Make the optional yogurt layer. Microwave white chocolate chips in 30-second intervals until melted. Whisk into greek yogurt with a wire whisk until smooth.
4. Layer and chill. Pull oats from the fridge. Stir half the sautéed apples into the oats. Top with the yogurt layer if using. Refrigerate the remaining apples separately. Cover everything and chill at least 4 hours (overnight is better).
5. Top and eat. In the morning, warm the reserved apples in the microwave for 20 seconds and spoon them over the oats. Add chopped nuts, almond butter, or extra greek yogurt if you want.

Tips for the Best Apple Pie Overnight Oats

• Use crisp apples. Honeycrisp, Granny Smith, Pink Lady, or SweeTango. Soft apples turn to mush when sautéed.
• Don’t skip sautéing the apples. Raw apple chunks in cold oats don’t taste like apple pie. They taste like raw apples in oats. The 5-minute sauté is what unlocks the actual pie flavor.
• Save half the apples for topping. Stirring half in and saving half for the morning gives you both the cinnamon-infused base and a fresh warm topping. Texture contrast matters.
• Eat warm OR cold. Both work. If warming, microwave 60–90 seconds. The yogurt layer can be warmed too — it won’t break.
• Adjust spice to taste. A pinch of cloves or allspice in the apples deepens the pie flavor without overwhelming it.

Variations and Substitutions

• Dairy-free: Use plant-based protein powder and swap greek yogurt for coconut or almond yogurt. Skip the white chocolate or use a dairy-free brand.
• Higher protein: Use dairy milk or soy milk instead of almond, and add a full scoop of protein powder.
• Lower sugar: Skip the maple syrup in the apples and the white chocolate layer. The apples sauté fine in just water — they’re naturally sweet.
• Gluten-free: Use certified gluten-free oats.
• Apple crisp version: Top with chopped pecans or walnuts and a sprinkle of brown sugar before serving.
• Caramel apple version: Drizzle with a teaspoon of caramel sauce or date syrup before eating.

Storage and Make-Ahead

These oats keep for 3–4 days in an airtight container in the fridge. The sautéed apples actually get better on day 2 once the flavors fully develop. Keep the toppings (nuts, granola, fresh apple) separate and add right before eating so they stay crunchy.

You can freeze the assembled oats (without yogurt or fresh toppings) for up to 2 months. Thaw in the fridge overnight, stir, and add toppings fresh.

FAQs

What are the best apples for apple pie overnight oats? Honeycrisp and Granny Smith are the best — Honeycrisp for sweet, Granny Smith for tart. Pink Lady, SweeTango, and Braeburn also work. Avoid soft apples like Red Delicious or McIntosh because they turn to mush when sautéed.

How much protein is in apple pie overnight oats? This recipe has about 29 grams of protein per jar with the yogurt layer, or about 19 grams without. The protein comes from vanilla protein powder, greek yogurt, chia seeds, and milk.

Can you eat apple pie overnight oats warm? Yes. Microwave for 60–90 seconds and stir. They’re great cold for grab-and-go, but warm makes them taste even more like real apple pie. The yogurt layer can be warmed too.

How long do apple pie overnight oats last in the fridge? 3–4 days in an airtight container. The sautéed apples actually taste better on day 2 once the spices fully infuse. Add fresh toppings right before eating.

Do apple pie overnight oats help with blood sugar? The combo of oats, apples, chia seeds, and protein provides slow-release carbs, fiber, and protein — which together help stabilize blood sugar compared to refined-grain breakfasts. The protein and fiber slow the absorption of natural sugars from the apples and maple syrup.

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Apple Pie Overnight Oats (High Protein, Make-Ahead Breakfast)

These apple pie overnight oats taste like actual apple pie — sautéed cinnamon apples, a creamy oat base, and 29 grams of protein per jar. Make-ahead breakfast that earned its name.

Prep Time10 minutes mins

Chill Time4 hours hrs

Total Time4 hours hrs 10 minutes mins

Course: Overnight Oats

Cuisine: American

Servings: 1 serving

Calories: 535kcal

Author: Bailey Campbell

Cook ModePrevent your screen from going to sleep

Ingredients 

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FOR OATS

• ½ cup certified gluten free oats
• 1 tsp chia seeds
• ½ scoop vanilla protein powder can also use Apple Pie protein powder from PEScience – use code BAILEY to save $$
• ½ cup almond milk
• ½ tsp cinnamon

FOR SAUTÉED APPLE PIECES

• 1 apple diced
• 1 tbsp maple syrup
• 2 tbsp water
• Sprinkle of cinnamon

FOR GREEK YOGURT GANACHE (OPTIONAL)

• 2 tbsp white chocolate chips
• ⅓ cup plain greek yogurt

Instructions

• Add all oat ingredients to a bowl or jar. Stir well and refrigerate while you get the apple topping ready. 
• In a small frying pan, add the diced apples, maple syrup and water. Sauté over medium low heat until apples have softened 4-6 minutes. Sprinkle with cinnamon and divide the apples into 2 sections. 
• In a small bowl, microwave the white chocolate in 30 second intervals. Mix in with Greek yogurt, you can use a wire whisk to get rid of lumps.
• Once oats are set, remove from refrigerator and mix in half the sauteed apples and layer the white chocolate layer. Put back in refrigerator overnight to set. Refrigerate the other half of the apples in a separate container. 
• In the morning, heat the second half of the apples and top over oats. You can also add Greek yogurt, peanut butter, or whatever your heart desires! Enjoy!

Nutrition

Serving: 1serving | Calories: 535kcal | Carbohydrates: 59g | Protein: 29g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Cholesterol: 11mg | Sodium: 84mg | Fiber: 13g | Sugar: 32g

The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.

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If you make these apple pie overnight oats, please leave a star rating and a comment below — I read every single one. This post has zero ratings so far, which is wild because I make them on repeat every fall. Share your jar on Instagram or Pinterest and tag @basicswithbails or #basicswithbails so I can come find you.