Kickstart your day with a truly delicious and nourishing breakfast: Apple Cinnamon Protein Overnight Oats! This recipe perfectly blends the cozy flavors of fall with a powerful nutritional punch. Packed with high-quality protein and essential fiber, these overnight oats keep you feeling full and energized.
Research highlights that adequate protein and fiber intake are crucial for satiety and sustained energy, as explored in various studies on protein and fiber’s impact on fullness.
Best of all, they’re incredibly quick to prepare, require no cooking, and are ideal for busy morning meal prep.
Table of Contents
Why You’ll Love These Apple Cinnamon Protein Oats
- Quick & Easy: Enjoy minimal prep time. Mix your ingredients, chill, and wake up to a ready-made breakfast. No cooking required!
- Perfect for Meal Prep: Prepare several jars at once. This makes busy mornings stress-free and ensures a healthy meal is always within reach.
- Sweetly Nourishing: Satisfy your sweet cravings the healthy way. These oats deliver sustained energy, preventing mid-morning slumps.
- Fall-Inspired Flavors: Indulge in the comforting, warm taste of apple pie. This recipe brings cozy autumn vibes straight to your breakfast bowl.
Ingredients
Gather these simple ingredients to create your delightful Apple Cinnamon Protein overnight oats. The combination ensures a balanced and flavorful start to your day.
Wet Ingredients:
- ¾ cup milk of choice (e.g., 2% dairy, Fairlife)
- 2 tbsp unsweetened applesauce
- 1-2 tbsp pure maple syrup (depending on your desired sweetness level)
- 1 tsp vanilla extract
Dry Ingredients:
- ½ cup old fashioned rolled oats
- 2 tbsp vanilla protein powder
- 1 tbsp chia seeds
- 1 tsp cinnamon
Fresh:
- ¼ cup finely chopped apples
Optional Toppings:
- Chopped/sliced fresh apples
- Extra cinnamon dust
Notes & Substitutions
- Milk: Feel free to use any dairy or plant-based milk you prefer. Almond, oat, or soy milk all work wonderfully.
- Oats: Old fashioned rolled oats are truly the best choice for texture. Quick oats can become mushy, and steel-cut oats require cooking.
- Apples: For the best flavor and texture, choose crisp varieties like Honeycrisp, Pink Lady, or Cosmic Crisp.
- Applesauce: If you don’t have applesauce, you can substitute it with plain Greek yogurt or even blended cottage cheese for extra protein.
- Protein Powder: While vanilla is classic, experiment with other protein powder flavors. Caramel, cinnamon, or even unflavored options can be delicious.
- Sweetener: Maple syrup provides a lovely flavor, but honey, agave, or brown rice syrup are excellent alternatives. Adjust to your taste.
- Chia Seeds: If you’re out of chia seeds, flax seeds are a fantastic nutritional substitute. They also help thicken the mixture.
- Vanilla: Vanilla paste or powder can replace the extract. Exercise caution if substituting with other strong extracts.
- Cinnamon: Enhance the fall spice profile with apple pie spice, a pinch of ground ginger, or a hint of cardamom.
Equipment
You only need a few basic kitchen tools to make these easy overnight oats.
- Medium glass jar or container (with a lid for storage).
- Measuring cups and spoons.
How To Make Apple Cinnamon Protein
Making these Apple Cinnamon Protein Overnight Oats is incredibly simple. Just follow these easy steps for a perfect breakfast every time.
- Step 1: Combine Dry Ingredients. Take a medium glass jar or airtight container. Add the ½ cup of old fashioned rolled oats, 2 tablespoons of vanilla protein powder, 1 tablespoon of chia seeds, and 1 teaspoon of ground cinnamon. Give these dry ingredients a quick stir to ensure they are evenly distributed.
- Step 2: Add Wet Ingredients. Now, pour in ¾ cup of your chosen milk. Next, add 2 tablespoons of unsweetened applesauce, 1 to 2 tablespoons of pure maple syrup (adjust to your sweetness preference), and 1 teaspoon of vanilla extract.
- Step 3: Mix Thoroughly. Stir all the ingredients together using a spoon or fork. Make sure to scrape the bottom and sides of the jar. You want to ensure there are no dry pockets of protein powder or oats left. Continue mixing until everything is fully combined and looks consistent.
- Step 4: Incorporate Apples. Gently fold in the ¼ cup of finely chopped fresh apples. Stir just enough to distribute them evenly throughout the oat mixture. Avoid overmixing once the apples are added.
- Step 5: Chill Overnight. Securely cover your jar or container with a lid. Place it in the refrigerator. Allow the Apple Cinnamon Protein overnight oats to chill for at least 6 hours, or ideally, overnight. This chilling time allows the oats to soften and the flavors to meld beautifully.
- Step 6: Garnish & Serve. The next morning, remove your overnight oats from the fridge. Open the lid, add your desired toppings, such as extra chopped or sliced fresh apples and a dusting of cinnamon. Grab a spoon and enjoy your wonderfully prepared, healthy breakfast!
Pro Tips for Perfect Apple Cinnamon Protein Oats
- Apple Prep: For added fiber and a rustic texture, leave the apple peels on. If you prefer a smoother consistency, feel free to peel them first.
- Chill Time: Don’t rush the process! Allow a minimum of 6 hours for chilling. This ensures the oats fully soften and absorb the liquid, creating the best texture.
- Adjust Consistency: If your oats seem too thick in the morning, simply stir in an extra splash of milk. Add a tablespoon at a time until you reach your preferred consistency.
- Toasted Oats: For an extra layer of flavor, lightly toast your rolled oats in a dry pan for a few minutes before adding them to the mixture. This imparts a subtle, nutty depth.
- Prevent Browning: The natural acidity in the milk and applesauce helps to prevent the chopped apples from browning too quickly. Your oats will look fresh!
Serving, Storage, and Variations
Serving Suggestions
These Apple Cinnamon Protein Overnight Oats are delicious on their own, but a few additions can make them even more special.
- Enjoy them cold straight from the fridge for a refreshing breakfast.
- Gently warm them in the microwave for a cozy, comforting meal on a chilly morning.
- Pair your oats with a fall-flavored coffee or tea, like a pumpkin spice latte.
- Stir in a spoonful of low-sugar apple preserves for an extra burst of apple flavor.
- For a decadent treat, top with a dollop of whipped cream, a drizzle of caramel sauce, or a sprinkle of chopped walnuts or pecans.
How To Store Apple Cinnamon Protein
Proper storage keeps your overnight oats fresh and delicious throughout the week.
- Refrigerate: Store your finished overnight oats in an airtight container in the refrigerator for up to 4 days.
- Heating: If you prefer them warm, microwave your oats on 50% power. Stir periodically until heated through, about 1-2 minutes.
Flavor Variations & Dietary Adjustments
Customize your Apple Cinnamon Protein Overnight Oats to suit your taste and dietary needs.
- Gluten-Free: Ensure you use certified gluten-free rolled oats to make this recipe safe for those with gluten sensitivities.
- Dairy-Free: Easily make this recipe dairy-free by using your favorite plant-based milk. Soy milk provides a higher protein content.
- Oat-Free: If you’re avoiding oats, consider using cooked quinoa, barley, or buckwheat groats as a base. You will need to adjust the liquid amount.
- Seed-Free: You can omit the chia seeds entirely, or try psyllium husks or oat bran for similar thickening properties.
- Added Sugar-Free: Rely on the natural sweetness from the apples and applesauce. Use a sugar substitute like monk fruit or stevia if you desire more sweetness.
Apple Cinnamon Protein – Nutrition Information
These Apple Cinnamon Protein Overnight Oats offer a fantastic nutritional profile. They are rich in protein, essential for muscle repair and satiety. The high fiber content aids digestion and promotes a feeling of fullness. You also get a good source of vitamins and minerals from the oats and apples.
| Serving | Calories | Carbo hydrate | Protein | Fat | Sodium | Fiber |
|---|---|---|---|---|---|---|
| 1 jar | 446 kcal | 63 g | 27 g | 10 g | 143 mg | 12 g |
Frequently Asked Questions (FAQ)
Can you use steel cut oats or quick oats?
Rolled oats are highly recommended for the best texture. Steel-cut oats require more liquid and often some cooking, while quick oats can become overly mushy.
Will apples turn brown in overnight oats?
The acidity from the milk and applesauce typically helps to prevent the chopped apples from browning quickly, keeping them fresh-looking.
Is apple cinnamon oatmeal good for a diet?
Yes, this homemade Apple Cinnamon Protein recipe, high in protein and fiber, is a much healthier choice compared to sugary instant oatmeal packets.
How do you make healthy overnight oats?
Start with rolled oats, boost protein with protein powder, chia seeds, or yogurt, and choose natural sweeteners to limit refined sugar.
Are overnight oats healthier than regular oatmeal?
Potentially. Soaking oats may help break down phytic acid, improving nutrient absorption. Both are nutritious, but overnight oats offer convenience and potentially enhanced digestibility.
Conclusion
There you have it, a simple, delicious, and incredibly healthy way to enjoy breakfast. These Apple Cinnamon Protein Overnight Oats are a game-changer for busy mornings, offering the perfect blend of cozy fall flavors and powerful nutrition. They truly nourish your body and delight your taste buds. We encourage you to whip up a batch tonight and wake up to a satisfying, ready-to-eat meal. Don’t forget to share your creations and leave a rating; we love hearing from you!
The Best Apple Cinnamon Protein Oats: Easy & 12g+ Fiber
Equipment
- medium glass jar or container
Ingredients
Overnight Oats
- ¾ cup milk of choice I used Fairlife 2%
- ½ cup old fashioned rolled oats
- ¼ cup finely chopped apples
- 2 tbsp unsweetened applesauce
- 2 tbsp vanilla protein powder
- 1-2 tbsp pure maple syrup depending on your desired sweetness level
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 tsp cinnamon
Topping (Optional)
- chopped/sliced apples and/or cinnamon optional for topping
Instructions
Preparation
- Combine all ingredients in a medium glass jar or container and stir until well combined. Refrigerate the mixture for at least 6 hours.
Serving
- Before serving, garnish with chopped or sliced fresh apples and a dust of cinnamon if desired.