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These apple pie overnight oats taste like your favorite apple pie in a jar: layers of maple cinnamon apples mixed into creamy vanilla protein oats, and no baking required! Each jar has 23 grams of protein thanks to Greek yogurt, chia seeds & vanilla protein powder. Plus, they’re gluten free, of course! You only need 15 minutes of hands-on time, then the fridge does the rest while you sleep!
Quick Look: Apple Pie Overnight Oats
- ⏱️ Prep Time: 5 minutes
- 🍳 Cook Time: 10 minutes
- 🕒 Total Time: 15 minutes (plus at least 2 hours to chill)
- 👥 Servings: 4 jars
- 📊 Calories: ~299 kcal per serving (based on nutrition panel)
- 🔥 Cook Method: Stovetop (apples only) & chill
- ⭐ Flavor Profile: Warm cinnamon apple pie meets creamy vanilla oats
- 👩🍳 Difficulty: Easy, perfect for weekly meal prep
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Why You’ll Love These Protein Apple Pie Overnight Oats
You know me & my high protein meals! Three kids is busy - and if I want to hit my protein goals (currently 140 grams!), I need quick and easy options that still allow me to ENJOY my food. These jars are: 23 grams of protein each, ready & waiting in the fridge when the chaos of the morning hits, just like my classic overnight oats with protein powder - but with a warm apple pie layer hiding in the middle.
And that apple layer is the best part. The apples simmer with maple syrup & cinnamon for just a few minutes until they’re soft and slightly caramelized… basically apple pie filling, minus the crust. SO GOOD. If cozy make-ahead breakfasts are your thing, my pumpkin pie overnight oats will get you through the rest of the season, too!
Ingredient Notes
Here's a sneak peek of the ingredients we'll be using. The rest (along with measurements) can be found in the recipe card below.
- Honeycrisp apple: Honeycrisp is nice and sweet & holds its shape when cooked, but feel free to use whatever apples you have on hand - your call!
- Gluten free oats: Rolled oats work best here, and they MUST be certified gluten free - regular oats are almost always cross-contaminated with wheat. I used One Degree Sprouted Rolled Oats.
- Plain non-fat Greek yogurt: This is where a big chunk of the protein comes from, and it makes everything extra creamy. Vanilla Greek yogurt works too if that’s what you have - it’ll just be a touch sweeter!
- Chia seeds: These little guys thicken everything up in the fridge and add fiber & omega-3s. If you’re a chia fan, my high protein chia seed pudding needs to be next on your list!
- Vanilla protein powder: 2 scoops - I use Clean Simple Eats brand. Any vanilla protein you love should work, just double check that the label says gluten free!
- Milk of choice: I like Fairlife 2% since it has more protein than regular milk, but use whatever milk you love.
- Chopped pecans: Totally optional, but they add a nice crunch on top - skip them if you need these jars to be nut free.
Recipe Variations
- Make them dairy free: Sub a dairy-free yogurt, your favorite non-dairy milk, and a plant-based protein powder.
- Take the apple layer up a notch: My caramelized apples are a little richer and would be amazing spooned into these jars.
- Switch up the spices: Apple pie spice or a small dash of ginger instead of the cinnamon & nutmeg - whatever you desire!
- Add a crunch factor: A sprinkle of gluten free granola or a drizzle of almond butter on top before serving.
- Chocolate person? My double chocolate overnight oats are another dessert-for-breakfast option.
How to Make Apple Pie Overnight Oats
Step 1: Heat the diced apples, maple syrup & cinnamon in a small pot over medium heat for 8-10 minutes, stirring often, until softened and slightly caramelized. Your kitchen will smell AMAZING - like apple pie baking!
Step 2: Add all of the oats ingredients to a large bowl.
Step 3: Mix to combine. Don’t worry if the mixture looks runny at this point - the oats and chia seeds soak up all that liquid in the fridge. Promise!
Step 4: Divide half of the oat mixture between 4 jars, spoon ¼ of the apples into each jar to form a middle layer, then top with the remaining oat mixture. Refrigerate for at least 2 hours, or up to overnight. Top with extra diced apples or some chopped pecans if you’d like, and dig in!
Expert Tips
- Because the oat mixture starts out runny, the apples will kind of mix in as you layer. For more of a true “layered” look, refrigerate the oats mixture FIRST, and then divide it between the jars with the apples as a middle layer. I personally think it’s great either way!
- Taste the oat mixture before dividing it up - protein powders vary in sweetness, so add a small drizzle of maple syrup if yours needs it.
- The recipe calls for peeled apples, but feel free to leave the skins on if that’s your thing!
- Double the batch if you’re prepping breakfasts for the week - working smarter, not harder.
- More of an apple dessert person? My healthy apple crumble is gluten free & vegan, and perfect for using up the rest of that apple bag.
Storage & Make-Ahead Tips
These are a make-ahead breakfast by design - assemble the jars on Sunday and you’ve got grab & go mornings covered for days. Sealed jars keep in the fridge for up to 4 days.
Don’t freeze! The yogurt and chia seeds thaw into a watery mess.
Recipe FAQs
Yes! Just make sure your oats are certified gluten free (regular oats are almost always cross-contaminated with wheat) and double check your protein powder’s label. Do that, and every jar is safe for gluten free eaters.
Cooking them with the maple syrup & cinnamon is what creates that soft, apple-pie-filling texture, so I wouldn’t skip it here. That said, raw diced apples will still taste great - you’ll just get a crisper, fresher bite. Your call!
Each jar has 23 grams of protein (based on the nutrition panel) thanks to the Greek yogurt, protein powder & milk all working together. Not bad for something that tastes like dessert, amiright?!
You can! If cold oats aren’t for you, pop the jar (lid off!) in the microwave for 30-60 seconds and eat them like warm oatmeal. Totally your call.
More High Protein Breakfast Recipes
Apple Cinnamon Protein Muffins (Gluten-Free!)
High-Protein Carrot Cake Baked Oats
The Best Cottage Cheese Protein Pancakes
Protein Apple Pie Overnight Oats
Equipment
- small saucepan
Ingredients
Apples
- 1 large honeycrisp apple, peeled, cored and diced + extra for topping, if desired
- 1 tbsp maple syrup
- 1 tsp cinnamon
Oats
- 1 cup gluten free oats, I used One Degree Sprouted Rolled Oats
- 1 cup plain non-fat Greek yogurt
- ¼ cup chia seeds
- 1 tsp cinnamon
- ⅛ tsp nutmeg
- 2 scoops vanilla protein powder, I use Clean Simple Eats brand
- 1 cup milk of choice, I like Fairlife 2%
Optional toppings:
- more diced apples
- chopped pecans
Instructions
- Heat the apples, maple syrup, and cinnamon in a small pot over medium heat for 8-10 mins, stirring often, until softened and slightly caramelized.
- Combine all of the oats ingredients in a large bowl and mix to combine.
- Divide half of the oat mixture between 4 jars, then add ¼ of the apples to each jar to form a middle layer, followed by the remaining oats mixture on top.
- Refrigerate 2 hours, up to overnight. Top with more apples or some chopped up pecans, if desired!
Notes
- The oats will be runny prior to refrigerating, so the apples will kind of get mixed in. For more of a true “layered” look, refrigerate the oats mixture FIRST, and then divide between the jars with the apples as a middle layer. I personally think it’s great either way!
- Sealed jars keep in the fridge for up to 4 days.
- To make these dairy free, sub a dairy-free yogurt, non-dairy milk, and a plant-based protein powder.
Nutrition
All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.
