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Apple Cinnamon Overnight Oats Recipe

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This recipe for protein apple cinnamon overnight oats is both tasty and healthy. Make it ahead of time and have a filling breakfast ready on the go.

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Apple Cinnamon Overnight Oats Ingredients

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  • Oats. I used rolled oats (also known as old-fashioned or large-flaked oats in Canada). If you have quick oats, you can use that too but maybe use less liquid.
  • Chia seeds. I love adding chia seeds to oats. They’re an excellent way to bump up the protein, add more fiber, and healthy fats to your breakfast.
  • Cinnamon. This brings comfort to the recipe. Cinnamon is basically a hug in spice form.
  • Brown sugar Swerve. Using a sweetener like brown sugar Swerves lowers the calories in this dish but you could use regular brown sugar, honey, or pure maple syrup. I prefer a deeper sweetener (like brown sugar or maple syrup) for that fall flavor.
  • Greek Yogurt. Add greek yogurt makes creamy oats that are high in protein. I used 0% plain greek yogurt.
  • Vanilla protein powder. To boost the protein even higher, I also added vanilla protein powder. If you have a cinnamon flavor or an apple cinnamon flavor, that will work even better. I used a full scoop but you can use as much as you would like.
  • Apple. Not only does this fruit taste good but it also adds even more fiber to this recipe.
  • Milk of choice. You can use whatever milk you like (dairy, unsweetened almond milk, cashew milk, soy milk, etc). If you like a thicker oat, add 1/2 a cup instead of 3/4 cup of milk.
  • Vanilla. Adding a little vanilla extract takes this creamy oat recipe up a notch. If you’re looking for a budget-friendly option try adding vanilla bean powder.
  • Pecans. I added a few crushed pecans to the oats as well for a little crunch and texture but you can add walnuts in place of it.

Meal Prep Tips

Overnight oats are perfect for meal prep, it’s one of those dishes that takes a minute to make one or four servings.

mixing together greek yogurt, protein powder, milk to make a high protein overnight oats Pin
  • If you’re using a mason jar, I can’t sing enough praises for these simple plastic lids. They’re so much easier than the lids that come with the jar. Also note, a wide-mouthed mason jar is preferred.
  • Line up all your mason jars or whatever container you’re using and scoop each ingredient at a time in each jar/container. Think of it as an assembly line. This speeds up the process vs making the whole recipe at once in each container.
  • Pop in the refrigerator and label them with a post-it note if you made any variations to the recipe so you know what one is what.
  • You can add chopped apples during prep or before you serve, it’s up to you.

If you prefer your oats warm, you can simply microwave the jar for thirty seconds at a time before serving (stir in between).

How long can you store overnight oats?

I recommend no longer than 5 days. So prep 4-5 meals worth of apple overnight oats at a time.

mason jar filled with chia seeds, oats, apples Pin

Macros and Nutrition

If you want the weight in grams and the macro information for the apple cinnamon overnight oats. I have it here:

In addition to measuring it in cups and tablespoons, I also weighed it on a food scale as you’ve requested I have more accurate measurements for macros. So here it is:

  • 27g oats
  • 10g chia seeds
  • 10g brown sugar Swerve
  • 24g protein powder
  • 1/4 tsp cinnamon (this weighed out to 0)
  • 170mls milk
  • 125g Greek yogurt
  • 71g chopped apple (with the peel on)
  • 2g vanilla extract

What Protein Powder to Use

When it comes to mixing protein powders with our foods like oatmeal, I recommend whey. It blends better and gives a smooth and creamy consistency.

If you prefer a plant based protein, you can totally use it but the texture will be gritty.

I like Legion protein powder. The ingredients are great, the protein blends well in overnight oats and it tastes great. If you use code RANDA you save 20% off your first order and you get DOUBLE the loyalty points for any order after.

Overnight Oats Recipe

I’m a big fan of all things oatmeal, so here are a few more overnight oats recipes:

Be sure to check out all my healthy oatmeal recipes.

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Grab your Free copy

23 Meal Prep Overnight Oats Recipe eBook

Apple Cinnamon Overnight Oats

apple cinnamon overnight oats recipe Pin
This recipe for protein apple cinnamon overnight oats is both tasty and healthy. Make it ahead of time and have a filling breakfast ready on the go.
Prep Time 12 hours
Total Time 12 hours
1 serving




  • Add all of the ingredients into a mason jar or bowl. Stir together.
  • Refrigerate overnight. Enjoy in the morning. This can be served warm or cold.


Serving: 1servingCalories: 531kcalCarbohydrates: 80gProtein: 36gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 67mgSodium: 364mgPotassium: 779mgFiber: 16gSugar: 43gVitamin A: 209IUVitamin C: 17mgCalcium: 603mgIron: 2mg
AuthorRanda Derkson

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