Apple Cinnamon Protein Overnight Oats (30g+ Protein)

These Apple Cinnamon Protein Overnight Oats taste like a slice of homemade apple pie in a jar.

Made with tender apples, warm cinnamon, creamy Greek yogurt, and protein powder, this easy make-ahead breakfast delivers over 30 grams of protein to keep you full and energized all morning.

Whether you’re meal prepping for the week or looking for a quick grab-and-go breakfast, this cozy recipe is perfect for busy mornings.

Why You’ll Love This Recipe

• 30g+ of protein per serving
• Easy meal prep breakfast
• Made with simple, wholesome ingredients
• Naturally sweetened with apples
• No cooking required
• Perfect for fall—or any time of year
• Creamy, filling, and delicious

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1/2 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk (or milk of choice)
• 1 scoop vanilla protein powder*
• 1/2 cup finely diced apple
• 1 tablespoon chia seeds
• 1 teaspoon ground cinnamon
• 1/4 teaspoon apple pie spice (optional)
• 1 teaspoon vanilla extract
• 1–2 teaspoons maple syrup or honey (optional)
• Pinch of salt

* This is the vanilla protein powder I make sure to always have on hand.

Optional Toppings

• Diced fresh apples
• Chopped pecans or walnuts
• Pumpkin seeds
• Granola
• Extra cinnamon
• Raisins
• Hemp hearts
• Drizzle of almond butter

Instructions

1. Add all ingredients to a mason jar or airtight container.
2. Stir well until everything is thoroughly combined.
3. Cover and refrigerate for at least 6 hours or overnight.
4. Stir before serving and top with your favorite toppings.

Tips for the Best Overnight Oats

• Use Honeycrisp, Gala, Fuji, or Pink Lady apples for the sweetest flavor.
• Dice the apples into small pieces so they soften overnight.
• For extra creaminess, use full-fat Greek yogurt.
• If your oats become too thick, stir in a splash of milk before serving.

Optional Healthy Add-Ins

Customize your overnight oats with one or more of these nutritious additions:

• 1 scoop collagen peptides for extra protein
• 3–5 grams creatine monohydrate for muscle support and recovery
• Ground flaxseed
• Hemp hearts
• Pumpkin seeds
• Chopped pecans
• Almond butter
• Extra cinnamon

Meal Prep Tips

Prepare several jars at the beginning of the week for quick breakfasts.

Store covered in the refrigerator for up to 4 days.

High Protein Drink Ideas

• Orange Creamsicle Protein Smoothie
• Chocolate Peanut Butter Protein Smoothie
• High Protein Caramel Iced Coffee
• Blueberry Protein Smoothie
• Vanilla Latte Protein Shake
• High Protein Lavender Breakfast Shake
• Mocha Protein Coffee Smoothie
• Banana Peanut Butter Protein Shake
• Strawberry Protein Smoothie
• High Protein Cookies and Cream Breakfast Shake

Frequently Asked Questions

Can I use quick oats?

Yes. Quick oats work well but create a softer texture than old-fashioned rolled oats.

Should I peel the apples?

That’s up to you. Leaving the peel on adds color, texture, and extra fiber.

Can I use dairy-free yogurt?

Absolutely. Substitute your favorite dairy-free Greek-style yogurt.

Can I freeze overnight oats?

Yes. Freeze in individual containers for up to 3 months. Thaw overnight in the refrigerator before serving.

More Protein Overnight Oats Recipes

If you enjoy this recipe, be sure to try these other high-protein favorites:

• Blueberry Protein Overnight Oats
• Peanut Butter Protein Overnight Oats
• Mocha Protein Overnight Oats
• Pumpkin Pie Protein Overnight Oats

You may also enjoy our guide to 10 Healthy Add-Ins for Protein Overnight Oats, where you’ll find ideas like collagen peptides, creatine, chia seeds, hemp hearts, flaxseed, Greek yogurt, fruit, pumpkin seeds, and spices to customize every jar.

These Apple Cinnamon Protein Overnight Oats are one of those breakfasts you’ll look forward to waking up for.

Creamy oats, crisp apples, warm cinnamon, and over 30 grams of protein come together in an easy meal-prep recipe that’s perfect for busy mornings, cozy fall breakfasts, or healthy eating all year long.

Follow my overnight protein oats board on Pinterest.