High-Protein Apple Cinnamon Overnight Oats – Simple, Cozy, and Satisfying

Overnight oats are the kind of breakfast that feels like a tiny gift to your future self. You spend five minutes at night, and in the morning, you’ve got a chilled, creamy bowl ready to go. This version brings together crisp apple, warm cinnamon, and a big boost of protein to keep you full for hours.

It’s a great grab-and-go option, whether you’re heading to the gym, the office, or your kitchen table. Plus, it tastes like a low-effort apple pie for breakfast—no oven required.

What Makes This Recipe So Good

• Protein-packed and balanced: With Greek yogurt and protein powder, this recipe delivers lasting energy and satiety.
• All the apple pie vibes: Cinnamon, vanilla, and a splash of maple syrup make it cozy and naturally sweet.
• Minimal prep: Stir, chill, and eat. No cooking, no fuss, and it stores well for a few days.
• Customizable: Adjust sweetness, texture, and toppings to match your taste or dietary needs.
• Great for meal prep: Make a few jars at once and you’re set for several breakfasts.

Shopping List

• Old-fashioned rolled oats (not quick oats or steel-cut)
• Unsweetened milk of choice (dairy or non-dairy)
• Plain or vanilla Greek yogurt (2% or higher for creaminess)
• Vanilla whey or plant-based protein powder
• Fresh apple (Honeycrisp, Fuji, or Gala work well)
• Ground cinnamon
• Chia seeds (optional but great for thickness and fiber)
• Maple syrup or honey (adjust to taste)
• Vanilla extract
• Pinch of salt
• Optional toppings: chopped walnuts or pecans, almond butter, raisins, extra cinnamon, nutmeg

How to Make It

1. Dice the apple: Core and chop one small to medium apple into small cubes.

   Leave the peel on for color and fiber.

2. Mix the dry base: In a jar or bowl, add 1/2 cup rolled oats, 1 tablespoon chia seeds, 1/2 to 1 scoop vanilla protein powder, 1/2 to 1 teaspoon cinnamon, and a small pinch of salt. Stir to combine.
3. Add the wet ingredients: Pour in 1/2 cup milk, 1/4 cup Greek yogurt, 1/2 teaspoon vanilla extract, and 1 to 2 teaspoons maple syrup. Mix until smooth and the protein powder is fully incorporated.
4. Stir in the apple: Fold in most of the diced apple, saving a few pieces for topping in the morning if you like.
5. Adjust thickness: If it looks too thick, add a splash more milk; too thin, add a touch more oats or chia.

   It should be spoonable but not soupy.

6. Chill: Cover and refrigerate overnight, or for at least 4 hours, so the oats and chia soften and thicken.
7. Top and serve: In the morning, give it a stir. Add reserved apple, a sprinkle of cinnamon, and optional toppings like chopped nuts or a drizzle of almond butter.

Keeping It Fresh

• Refrigeration: Store in a sealed jar for up to 3 days. For the best texture, enjoy within 48 hours.
• Apple tips: If you want maximum crunch, stir in fresh apple right before eating.

  If you like softer apple, add it the night before.

• Meal-prep strategy: Prep dry mixes (oats, chia, cinnamon, protein powder, salt) in separate jars. Add milk, yogurt, and apple the night before to keep textures optimal.
• Stir before serving: Liquids can separate as they sit. A quick stir brings everything back together.

Health Benefits

• High protein for satiety: Greek yogurt and protein powder help keep you full longer and support muscle recovery and maintenance.
• Steady energy: Rolled oats provide complex carbs and soluble fiber for a slow, steady release of energy.
• Digestive support: Chia seeds and oats deliver fiber that supports gut health and healthy cholesterol levels.
• Micronutrient boost: Apples add vitamin C and polyphenols, while cinnamon offers antioxidant support.
• Balanced macros: With protein, fiber-rich carbs, and optional healthy fats (nuts, nut butter), it makes a well-rounded breakfast.

What Not to Do

• Don’t use steel-cut oats as-is: They won’t soften enough overnight.

  If you must, par-cook them first.

• Don’t skip the pinch of salt: It boosts flavor and balances sweetness.
• Don’t over-sweeten upfront: Protein powders vary. Start with less sweetener and adjust in the morning.
• Don’t add too much protein powder: More isn’t always better. Too much can make it chalky.

  Half to one scoop is plenty for a single serving.

• Don’t forget to stir: If you skip mixing thoroughly, you’ll get clumps of powder and uneven texture.

Alternatives

• Dairy-free: Use almond, soy, or oat milk and a plant-based yogurt. Choose a plant protein powder you like the flavor of.
• No protein powder: Add extra Greek yogurt (up to 1/2 cup total) and 2 tablespoons powdered milk or collagen for a gentler boost.
• Lower sugar: Skip the maple syrup and use stevia or monk fruit. Rely on the apple’s natural sweetness.
• More apple flavor: Stir in a tablespoon of unsweetened applesauce or a few raisins for that classic apple-cinnamon combo.
• Extra crunch: Top with toasted walnuts or pecans in the morning so they stay crisp.
• Warm it up: Prefer it warm?

  Microwave in 20–30 second bursts, stirring between, until just heated. Add a splash of milk if it thickens too much.

• Spice swap: Try apple pie spice, add a pinch of nutmeg, or a dash of cardamom for a twist.

FAQ

How much protein is in one serving?

It varies by the protein powder and yogurt you use, but a typical serving lands around 25–35 grams of protein. For example, 1/2 cup Greek yogurt plus one scoop of whey often hits that range.

Can I make this without chia seeds?

Yes.

Chia helps thicken and adds fiber, but you can skip it. If you do, reduce the milk slightly or add a tablespoon of flaxseed meal to keep a creamy texture.

Which apple is best?

Crisp, sweet-tart apples like Honeycrisp, Pink Lady, or Fuji hold their texture and add bright flavor. Softer apples can get mushy overnight.

Do I need to peel the apple?

No.

The peel adds color, fiber, and a little extra bite. If you prefer a smoother texture, peel away.

How long do overnight oats need to sit?

Four hours is the minimum for a decent set, but overnight gives the best texture. They’ll continue to thicken as they sit.

Can I use quick oats?

You can, but expect a softer, slightly mushier texture.

Rolled oats give a better chew and hold up well for meal prep.

What if my oats are too thick in the morning?

Stir in a splash of milk until it reaches your preferred consistency. Oats and chia continue absorbing liquid, so a little extra moisture helps.

Is it okay to add nuts the night before?

You can, but they’ll soften. If you love crunch, add them right before eating or toast them first for extra flavor.

Will plant-based protein work?

Yes.

Choose a brand you enjoy, as some can taste earthy. You may need a bit more milk since plant proteins often thicken more than whey.

Can I double or triple the recipe?

Absolutely. Mix in a large bowl, then portion into jars.

Keep refrigerated and enjoy within 3 days for best quality.

Wrapping Up

High-Protein Apple Cinnamon Overnight Oats make mornings easy without sacrificing flavor or nutrition. They’re creamy, cozy, and endlessly flexible, with enough protein to keep you satisfied all morning. Prep a few jars, tweak the sweetness and spices to your liking, and you’ll have a breakfast you actually look forward to.

Simple, wholesome, and ready when you are.