Apple Pie Overnight Oats

Save time each morning by making these quick and easy Apple Pie Overnight Oats. This breakfast is creamy, flavourful & packed with nutrients! 

Originally posted on October 5, 2020. Updated September 18, 2024.

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Why I love these Apple Pie Overnight Oats

If you have followed me on social media for any length of time you will likely know how much I love overnight oats. They have been part of my morning routine for several years and ultimately, have saved me countless hours in the kitchen. 

If you have never made an overnight oats recipe, this is a great introduction! Overnight oats is the meal prep friendly version of oatmeal. It’s quick and easy to make and sets you up for a stress-free morning (at least when it comes to food).

I make a double batch 2-3 times per week so that my mornings are stress-free. There’s nothing as reassuring as knowing that a delicious breakfast is already made for the upcoming day. And to top it off, it only takes 5 minutes to prep.

They are prepped the night before so you save time in the morning. They provide a great source of protein, fibre and omega 3 fatty acids. Plus, they’re so versatile, the flavour combinations are endless! 

As a dietitian, I want to make sure my recipes fill you up and make you feel good physically and mentally. The nutrient-packed ingredients in this breakfast support your health, while saving you time and energy in your busy mornings.

Overnight oats also make easy meal prep recipes. Just double or triple the recipe to prepare a few in advance so you don’t have to make them every night!

This Apple Pie Overnight Oats recipe is incredibly cozy and flavourful while still being extremely simple to make. If needed, you can also make a variety of adjustments and substitutions, depending on your preferences. 

 

Ingredients needed

Here’s what you need to make these easy overnight oats:

• Oats
  • I prefer using large flake oats for overnight oats because they hold the texture better.
  • See alternative oat options below.
• Chia seeds
  • These gel up when they are mixed with liquid and they add some volume and extra nutrients to the recipe.
• Plain or vanilla Greek yogurt
  • I recommend using Greek yogurt because it’s thicker and provides significantly more protein compared to regular yogurt.
• Milk
  • Milk makes this meal creamy and offers additional protein, fats, calcium and other nutrients.
  • Use your preferred choice of milk or plant-based beverage.
• Apple
  • Choose whatever kind of apple is your favourite!
• Nut butter
  • The combination of crisp apples with rich peanut butter or almond butter is so complimentary!
• Walnuts
  • These are used for topping and add an element of crunch.
• Cinnamon
  • Cinnamon makes this breakfast extra cozy!

 

Optional ingredients

You might not be a fan of some of the recommended ingredients in this recipe. Or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives:

• Quick oats or old fashioned rolled oats
  • If you don’t have large flake oats you can substitute quick or rolled oats instead. I recommend reducing the milk by 1-2 tbsp so that it’s not too liquidy or mushy.
• Flavoured Greek yogurt
  • If you prefer a different flavoured Greek yogurt, you can use this in place of the plain Greek yogurt in this recipe. If you’re looking for a flavoured yogurt, I recommend maple or coconut flavoured yogurt.
• Regular yogurt
  • Instead of Greek yogurt, you can use regular yogurt. However, this tends to be more liquidy than Greek yogurt so I recommend reducing the milk by 1-2 tbsp.
• Alternative milks
  • If you are looking for a higher protein option, I recommend using dairy milk or soy milk. Other plant-based beverages like oat milk or almond milk will still work in this recipe but provide much less protein.
• Pears
  • You can use pears in this recipe if you prefer them to apples.
• Other nuts
  • If you don’t like walnuts, you could use sliced almonds or chopped pecans instead. You can also omit nuts from the recipe entirely.
• Seed butters
  • If you’re trying to manage a nut allergy, opt for a seed butter or disregard altogether.
• Protein powder
  • If you want to add an extra boost of protein to overnight oats, you can use protein powder. I recommend adding a small amount to start with to make sure you enjoy the taste and texture. 
  • If you need help choosing the best protein powder for you, check out my blog posts on this topic here and here.
• Maple syrup, honey, vanilla extract, coconut flakes
  • Add any of these ingredients to increase the sweetness of this breakfast.

How to make Apple Pie Overnight Oats

All you have to do to prepare these Apple Pie Overnight Oats is:

1. In a sealable jar or container, mix the oats, chia seeds, Greek yogurt and milk together. Stir well.
2. Place the mixture in the fridge for at least 1 hour, ideally overnight.
3. When you’re ready to eat, add the chopped apple, nut butter, cinnamon and chopped walnuts. Stir well and enjoy!

 

Tip: My favourite containers to store overnight oats in are mason jars or other glass jars with a tight lid. I have reused empty nut butter and salsa jars for this recipe. You just have to make sure to give them a good wash beforehand (especially the salsa jar)!

 

Personalize Your Overnight Oats

To make these Apple Pie Overnight Oats your own, you may want to jazz it up even more. Here are some optional add-ins that you could consider:

• To add extra crunch and protein: top with granola, sliced almonds, chopped pecans, pumpkin seeds, hemp seeds or extra chia seeds.
• For extra creaminess use a higher fat percentage Greek yogurt or milk.
• If you need some extra sweetness drizzle a bit of maple syrup, honey or your choice of sweetener.
• To save time and energy by making a double or triple batch in a large bowl and just scoop and go in the morning. Work smarter, not harder!

Whatever way you prepare it, I hope it energizes your morning. 

 

Why add chia seeds to overnight oats?

Adding chia seeds to the oat mixture helps with the texture and the nutrient profile of this breakfast. When chia seeds are combined with liquid, they soak it up quite easily. This creates a gel-like texture that pairs really well with oatmeal and prevents the final product from being too liquidy.

Chia seeds are also incredibly nutrient-dense. They provide an excellent source of omega 3 fatty acids, fibre and plant-based protein. Don’t forget to add these to your overnight oats!

 

What kind of milk is best for overnight oats?

I highly recommend using any type of milk in overnight oats instead of water.

Milk makes this breakfast super creamy. It also provides additional protein, fats, calcium and other nutrients. When I make overnight oats I aim to make them as filling and satisfying as possible. For this reason, I opt for a milk that’s rich in protein so it keeps me full for longer.

My favourite protein rich milk options are dairy and soy milk. If you follow a plant-based or vegan diet, opt for soy milk!

If you are not lactose intolerant and can digest dairy milk just fine, I recommend 2% milk. This extra bit of fat (compared to skim or 1%) can make the oat mixture a little bit creamier and it helps us absorb fat soluble vitamins (vitamins A, D, E and K)!

Depending on the consistency of the milk you have, you may need to adjust the amount used. I have found that you need less dairy milk to achieve the same texture, compared to if you were using soy milk, for example. I have provided these recommendations in the recipe.

 

How much time do overnight oats need to soak?

You only need 5 minutes to prepare these breakfast meal prep overnight oats. To achieve the best texture of overnight oats, it is recommended to allow for enough time for the oats and chia seeds to soak up all of the liquid. This takes at least 1 hour in the fridge but ideally the mixture is left overnight (for at least 6 hours). 

 

What is the texture of overnight oats?

The final texture of overnight oats should be thick and creamy.

• If you want to make the mixture thicker, reduce the amount of milk by 1-2 tbsp.
• If you want to make the mixture more liquidy, add an additional 1-2 tbsp of milk. 

 

If the mixture is really runny or liquidy after it has set then you have added too much milk. You can add extra oats or chia seeds to help soak up the excess liquid.

Overnight oats nutrition

Not only is this breakfast quick and easy but it’s also absolutely packed with nutrients!! I have broken down the nutrition information for each base ingredient.

• Large flake oats: Per 1/3 cup, there are 3 grams of fibre, 4 grams of protein and 8% of daily value of iron.
• Chia seeds: Per 1 tbsp, there are 3.5 grams of fibre, 2 grams of protein, over 100% of daily omega 3s and a variety of minerals.
• Greek yogurt: Per 1/3 cup, there are 7 grams of protein and 7% of daily calcium.
• Milk (dairy or soy): Per 2/3 cup of 2% dairy milk, there are 5 grams of protein, 15% of daily calcium, and significant amounts of vitamin B2, B12 and K.

 

As you can see, the base recipe of overnight oats is extremely nutrient dense. By adding the toppings (apple, nut butter and walnuts), we increase the nutrient profile even more! They add extra protein, fibre, vitamins and minerals. 

If you would like to add an extra boost to the protein content, you can always add in 1-2 tbsp of unflavoured or vanilla protein powder to make protein overnight oats!

 

Dietary considerations

Here are some ways to accommodate a variety of dietary restrictions:

• To make the base recipe gluten free, make sure you opt for gluten free oats!
• To make it vegan, choose plant-based yogurt and milk like soy, almond or oat milk instead of dairy milk. 
• To make it nut free, opt for a seed butter instead of a nut butter and omit the added walnuts or use pumpkin seeds for crunch instead.

 

How long do overnight oats last for?

I get a lot of questions about how many batches of overnight oats you can make at one time and how long you can keep them in the fridge. Typically, I make enough for 2 breakfasts and store them in the fridge in airtight containers. However, there have been times when I have skipped a day of having them and end up eating a batch 3 days after I made them. They have always stayed fresh and delicious for that duration.

As long as you store the overnight oats in an airtight container or jar in the fridge, they can last up to 3-4 days without any changes in the taste or texture.

If you prefer to try them by making a batch for 1 morning, that’s a great start. I’m confident you will be making more for the following day once you get to taste this recipe!

I recommend holding off on adding the toppings until you’re ready to eat it because they can get soggy in the fridge overnight.

More overnight oats recipes

I hope these Apple Pie Overnight Oats are the best start to your day! Please enjoy and don’t forget to check out some of these other overnight oats variations:

• Biscoff Overnight Oats
• Mango Overnight Oats
• Matcha Overnight Oats
• Nutella Overnight Oats
• Banana Chia Overnight Oats
• Raspberry Overnight Oats
• Tiramisu Overnight Oats
• Pumpkin Pie Overnight Oats
• Lemon Blueberry Overnight Oats

 

I hope you love these Apple Pie Overnight Oats. If you make them, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!