Healthy Apple Pie Overnight Oats

5 from 16 votes
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Healthy apple pie overnight oats allow you to enjoy dessert for breakfast. Combining a warming cinnamon apple topping with hearty overnight oats and yogurt (dairy or vegan) yields an 8-ingredient naturally sweetened apple breakfast packed with protein, fiber, vitamins, minerals, and tons of flavor!

Two jars with Healthy Apple Pie Overnight Oats

Dessert for breakfast never sounds like a bad idea – especially when it’s apple pie and in the form of these healthy cinnamon apple pie overnight oats. These apple overnight oats simmer fresh apples into a softened apple pie filling in just 10-15 minutes, combine them with warming spices like cinnamon or apple pie spice, naturally sweeten them with rich maple syrup, and make them creamier with the addition of creamy yogurt (dairy or vegan).

Within 20 minutes of meal prep, you’ll have a week of delicious apple pie oats for breakfast!

More than just flavor, these apple pie oats provide nutrition too. Oats are filling and packed with fiber. Yogurt (dairy or dairy-free) adds rich creaminess and protein. Chia seeds help to thicken and add plant-based protein and fiber.

More so, the applesauce is packed with vitamins, and even cinnamon boasts several health benefits.

A jar with Healthy Apple Pie Overnight Oats

These apple pie overnight oats aren’t AS simple as some other overnight oat recipes where I just chuck ingredients in a jar and leave them to soak. However, after trying the quick “apple pie filling,” I think you’ll agree that the extra step is worth the effort! And while I may not have found a way to fit the apple pie crust in the jar (yet 😉), you could add some cinnamon granola or oat “streusel” topping if preferred to these overnight oats with applesauce!

Once compiled, just leave the cinnamon apple overnight oats to thicken and become tender overnight. Then, enjoy this quick grab-and-go healthy breakfast option for the next few mornings. Want to enjoy another apple oat breakfast combination? You might like this bircher muesli (the original overnight oats!)

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The Apple Pie Overnight Oats Ingredients

Cinnamon Overnight Oats Layer

  • Oats: it’s best to use rolled oats/old fashions oats (not steel-cut or instant oats). Use gluten-free certified oats if necessary.
  • Milk: use the dairy or dairy-free milk of your choice. I like to use almond milk, coconut milk, and oat milk as my favorite options.
  • Chia seeds: technically optional, but they’ll help thicken the mixture and add extra protein and nutrients to the cinnamon apple overnight oats.
  • Sweetener: maple syrup is my favorite option that adds a rich, caramel-y flavor. However, you can use the sugar of your choice. I recommend using liquid sweetener (agave, date syrup, brown rice syrup, etc.), as granulated (like coconut sugar and brown sugar) won’t mix as easily in the cold mixture. You could also use a sugar-free option like erythritol.
  • Apple pie spice: you can either use apple pie spice OR just use cinnamon optionally with a tiny pinch of ground ginger, nutmeg, and cloves.
  • Vanilla extract: (optional) vanilla extract helps to “up” the “dessert” vibes and round out the flavors.
  • Yogurt: use the yogurt of your choice. Greek yogurt will create thick and creamy apple overnight oats. Natural yogurt will be slightly lighter. You can also use the dairy-free yogurt of your choice: coconut yogurt, almond yogurt, soy yogurt, etc.
Ingredients for apple pie overnight oats

Apple Pie Layer

  • Apples: I like to make fresh, slightly chunky homemade applesauce for the best flavor and texture. However, you could also use unsweetened applesauce if preferred. You can use the apple of your choice, though I particularly like Honeycrisp, Golden Delicious, and Pink Lady.
  • Spices: to enhance the apple pie flavor, add an extra pinch of either cinnamon alone or apple pie spice to the apple puree.
  • Sweetener: (optional) I usually don’t add any extra sweetener to the apple layer. However, if the apples are particularly tart, feel free to do so.

There are also several optional “toppings” you could use with the cinnamon apple overnight oats. For example, I like to use some additional crisp apple slices, a pinch of cinnamon, and edible flowers. Alternatively, you could use some granola or even an oat “crisp” topping for extra crunch.

Optional Add-ins & Variations

  • Salt: just a tiny pinch of salt in the oats mixture can help to enhance the flavors.
  • Dried fruit: raisins, craisins, cranberries, etc. Just a tablespoon per jar will add extra sweetness and texture to the applesauce overnight oats.
  • Nuts: adding chopped pecans, walnuts, or nut of your choice helps add some texture and healthy fats. For a nut-free version, you could add sunflower seeds/pepitas.
  • Nut Butter: you could add a tablespoon of your favorite unsalted nut or seed butter for richer, higher-protein apple cinnamon overnight oats.
  • Other toppings: hemp seeds, crushed nuts, a drizzle of syrup, healthy vegan date caramel, dried fruit, cacao nibs, etc.
  • Cinnamon Peach: you can swap out the apples for peaches during the summer and use just cinnamon (rather than apple pie spice) for a delicious summery twist on these cinnamon overnight oats.

How To Make Apple Pie Overnight Oats?

Step 1: Prepare the Apple Pie Filling

First, rinse and then chop the apples. You can peel them first, but I like the extra fiber and don’t mind the texture. The smaller you chop the pieces, the quicker they’ll take to cook.

Add the apples, a pinch of spice (apple pie spice or cinnamon), and a splash of water (2 tbsp-ish) to a saucepan and simmer covered for 10-15 minutes over medium-low heat until the apples have softened, stirring every couple of minutes.

Once tender, mash the apples to your desired consistency. If you’d like it thicker (like me), you can simply use a fork. Alternatively, transfer the mixture to a blender/food processor or use an immersion blender to blend until smooth (or your desired consistency).

Before and after cooking apples

Give the apple mixture a little taste and add some sweetener or additional apple pie spice/cinnamon if preferred. Then allow the apple mixture to cool (you can do so off the heat, or transfer it to the fridge to cool.

Step 2: Prepare the Overnight Oats Layer

In the jars of choice (mason jars, yogurt jars, or even bowls will work), combine the oats, milk, chia seeds, sweetener, and spices and stir well to combine. Then, top that layer with your yogurt of choice.

You can optionally add the yogurt directly into the overnight oats rather than using it as a separate layer. Though the oats won’t soak up the liquid in quite the same way, so the texture can slightly differ.

Then set the mixture aside to soak for at least 2 hours – or overnight in the refrigerator.

Steps for mixing cinnamon overnight oats

Step 3: Compile the Finished Overnight Oats Jars

I like to give the overnight oats another mix after soaking – so I’ll usually only add the yogurt and applesauce layers the morning after preparing the oat mixture. But you can skip that if preferred.

Once the apples have cooled, top the spiced overnight oats/yogurt jars with the apple pie topping. I like to add any extra ‘toppings’ right before eating them in the morning. For me, that was extra apple slices and some edible flowers (as I had some left in my fridge).

Ingredients for Apple Pie overnight oats

It’s important to note that the apple puree will brown as it oxidizes – it’s OK to eat but won’t look as appetizing. There are three ways to combat this. The first is to add the apple layer beneath the yogurt one.
The second is to tightly wrap/cover the jars with plastic wrap or a lid. Finally, the third is to add a splash of lemon juice to the apple filling.

How To Make Ahead and Store

Make ahead: if you’re making homemade applesauce, I recommend making it in advance to allow it time to cool before you compile the apple pie overnight oats jars. You can also prepare a large batch of plain overnight oats at the beginning of the week to fill/top with various fillings.

Store: once compiled, you can store the cinnamon apple overnight oats in airtight containers/jars in the fridge for 4 days. I prefer to eat these apple pie overnight oats within 2-3 days for optimal taste/texture.

I don’t recommend freezing this recipe.

Two jars Healthy Apple Pie Overnight Oat square

FAQs

How long do overnight oats need to soak?

While it may seem the obvious answer would be “overnight,” that’s actually not the case. You can soak overnight oats for a minimum of between 2-3 hours.
At this point, the oats will be firmer and chewier, and the mixture won’t yet have “come together” as much as if left overnight. Therefore, the mixture will be more liquidy than overnight oats left for 8-10 hours (or longer).

Are overnight oats bad for you?

Nope – if anything, overnight oats are a healthy and nutrient-packed way to start the day. They’re packed with gut-friendly fiber, vitamins, minerals, and antioxidants.
Plus, the addition of the cinnamon apple pie filling adds even more health benefits. The combination of ingredients also makes for a great filling breakfast to satisfy you until your next meal.

Can I eat oats with apples at night?

Yes, there’s no need to only enjoy these apple overnight oats at breakfast. You can enjoy them at any time of the day.

Can I omit the yogurt?

Yes, I like the extra creaminess it adds and how it helps to keep me even fuller for longer. However, it’s not necessary for texture/flavor.

Recipe Notes and Top Tips

  • For a firmer apple filling: finely chop your apples into bite-sized pieces and heat on the stovetop only until lightly softened. Alternatively, you can microwave the apples for between 40-60 seconds. Then mix in the sweetener and cinnamon (or apple pie spice) and mix.
  • For firmer overnight oats: the amount of time you soak the oats will impact how much of a “bite”/chewy texture they have. If you soak them for only 2 hours, they’ll maintain their texture and still be “separate” from the milk. When left overnight, they soak up the liquid and become more of a combined mixture (similar to oatmeal, but with more texture).
  • Adjust the thickness/texture: similar to the above, the ratio of oats and liquid will also impact the final texture of these applesauce overnight oats. I’ve added a lot of liquid for a looser, more liquidy final cinnamon overnight oats mixture. However, if you want a thicker mixture, then use a ratio of 1:1 oats to milk.
  • Enjoy the apple overnight oats warm: to enjoy these like a warm freshly baked apple pie oatmeal, microwave the jars (without toppings) until warm (between 60-90 seconds), top, and enjoy.
  • Adjust the apple texture: the type of apple you use will impact how tender and mushy the “apple pie” filling is. For example, Golden Delicious/Mcintosh apples are soft and break down easily when cooked. In comparison, Pink Lady/Honeycrisp are firmer and hold their shape better when cooked.
  • Adjust the sweetener: since everyone’s sweet tooth differs, I think it’s important to adjust the recipe to what you think you’d prefer. Of course, you can always add a little extra when serving, if desired.
  • Use fresh and cooked apple: for a combination of flavor, texture, and fresh vs. cozy flavor, you can use ¼ of the apple to grate and add to the apple cinnamon overnight oats as-is.

More Healthy Overnight Oats/Oatmeal Recipes

As always, if you give this healthy apple pie overnight oats recipe a try, let me know your thoughts and questions in the comments below. Also, feel free to tag me in your recreations @AlphaFoodie.

Healthy Apple Pie Overnight Oats (Apple Cinnamon Oats)

5 from 16 votes
By: Samira
Healthy apple pie overnight oats allow you to enjoy dessert for breakfast. Combining a warming cinnamon apple topping with hearty overnight oats and yogurt (dairy or vegan) yields an 8-ingredient naturally sweetened apple breakfast packed with protein, fiber, vitamins, minerals, and tons of flavor!
Prep Time: 10 minutes
Total Time: 40 minutes
Servings: 2 servings

Ingredients 
 

Spiced/Cinnamon Oats Layer

  • 1.5 cup dairy-free milk
  • ¾ cup rolled oats unprocessed, use certified GF if needed
  • 1 Tbsp chia seeds
  • 1 Tbsp maple syrup adjust to taste; OR another liquid sweetener of choice: agave, brown rice syrup, date syrup, etc.
  • 3/4 tsp apple pie spice (½ tsp ground cinnamon, tsp ground nutmeg, tsp ground cardamom and/or cloves) OR just cinnamon
  • 1 cup yogurt of your choice – dairy or dairy-free.

Apple Pie Filling Layer

  • 1 cup applesauce (can be homemade with 2 apples)
  • pinch apple pie spice or just cinnamon
  • sweetener optional, add to taste – maple syrup or other

Optional toppings

  • few thin apple slices
  • pinch ground cinnamon powder
  • handful granola
  • few edible flowers completely optional

Instructions 

Prepare the oats

  • Mixing the rolled oats with the chia seeds, adding the milk, maple syrup and apple-pie spice.
  • Stir well. Set aside to soak for at least 1 hour or, for best results, keep in the fridge overnight.*

Homamade applesauce (apple purée) – optional step

  • In the jars/bowls of choice, combine the oats, milk, chia seeds, sweetener, and spices and stir well to combine. Then, top that layer with your yogurt of choice.
    You can optionally add the yogurt directly into the overnight oats rather than using it as a separate layer. Though the oats won't soak up the liquid in quite the same way, so the texture can slightly differ.
  • Set the mixture aside to soak for at least 2 hours or overnight.

Step 3: Compile the Finished Overnight Oats Jars

  • I like to give the overnight oats another mix after soaking – so I’ll usually only add the yogurt and applesauce layers the morning after preparing the oat mixture. But you can skip that if preferred.
    Once the apples have cooled, top the spiced overnight oats/yogurt jars with the apple pie topping. I like to add any extra "toppings" right before eating them in the morning.
    It’s important to note that the apple puree will brown as it oxidizes – it's OK to eat but won't look as appetizing. There are three ways to combat this (use one only or all). The first is to add the apple layer beneath the yogurt one. The second is to tightly wrap/cover the jars with plastic wrap or a lid. Finally, the third is to add a splash of lemon juice to the apple filling.

How To Make Ahead and Store

  • Make ahead: if you're making homemade applesauce, I recommend making it in advance to allow it time to cool before you compile the apple pie overnight oats jars.
    Store: once compiled, you can store the cinnamon apple overnight oats in airtight containers/jars in the fridge for 4 days. I prefer to eat these apple pie overnight oats within 2-3 days for optimal taste/texture.
    I don't recommend freezing this recipe.

Video

Notes

  • For a firmer apple filling: finely chop your apples into bite-sized pieces and heat on the stovetop only until lightly softened. Alternatively, you can microwave the apples for between 40-60 seconds. Then mix in the sweetener and cinnamon (or apple pie spice) and mix.
  • For firmer overnight oats: the amount of time you soak the oats will impact how much of a “bite”/chewy texture they have. If you soak them for only 2 hours, they’ll maintain their texture and still be “separate” from the milk. When left overnight, they soak up the liquid and become more of a combined mixture (similar to oatmeal, but with more texture).
  • Adjust the thickness/texture: similar to the above, the ratio of oats and liquid will also impact the final texture of these applesauce overnight oats. I’ve added a lot of liquid or a looser, more liquidy final cinnamon overnight oats mixture. However, if you want a thicker mixture, then use a ratio of 1:1 oats to milk.
  • Enjoy the apple overnight oats warm: to enjoy these like a warm freshly baked apple pie oatmeal, microwave the jars (without toppings) until warm (between 60-90 seconds), top, and enjoy.
  • Adjust the apple texture: The type of apple you use will impact how tender and mushy the “apple pie” filling is. For example, Golden Delicious/Mcintosh apples are soft and break down easily when cooked. In comparison, Pink lady/Honeycrisp are firmer and hold their shape better when cooked.
  • Adjust the sweetener: since everyone’s sweet tooth differs, I think it’s important to adjust the recipe to what you think you’d prefer. Of course, you can always add a little extra when serving, if desired.
  • Use fresh and cooked apple: for a combination of flavor, texture, and fresh vs. cozy flavor, you can use ¼ of the apple to grate and add to the apple cinnamon overnight oats as-is.
Optional Add-ins & Variations:
  • Salt: just a tiny pinch of salt in the oats mixture can help to enhance the flavors.
  • Dried fruit: raisins, craisins, cranberries, etc. Just a tablespoon per jar will add extra sweetness and texture.
  • Nuts: adding chopped pecans, walnuts, or nuts of your choice helps add some texture and healthy fats. For a nut-free version, you could add sunflower seeds/pepitas.
  • Nut Butter: you could add a tablespoon of your favorite unsalted nut or seed butter for richer, higher-protein overnight oats.
  • Other toppings: hemp seeds, crushed nuts, a drizzle of syrup, healthy vegan date caramel, dried fruit, cacao nibs, etc.
  • Cinnamon Peach: you can swap out the apples for peaches during the summer and use just cinnamon (rather than apple pie spice) for a delicious summery twist.
 
Check the blog post for more tips and answers to top FAQs!
Course: Breakfast, Dessert, Snack
Cuisine: American
Freezer friendly: No
Shelf life: 5 Days

Nutrition

Serving: 1jar, Calories: 379kcal, Carbohydrates: 56g, Protein: 15g, Fat: 12g, Saturated Fat: 4g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 3g, Trans Fat: 1g, Cholesterol: 16mg, Sodium: 151mg, Potassium: 692mg, Fiber: 7g, Sugar: 28g, Vitamin A: 857IU, Vitamin C: 15mg, Calcium: 471mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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