Enjoy a delicious and nutritious start to your day with these high-protein Apple Cinnamon Overnight Oats! With 24 grams of protein per serving, this easy, one-jar breakfast is packed with warm cinnamon spice, tender apples, and a boost of protein to keep you energized all morning long.
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Overnight oats are a busy morning’s best friend, and these apple cinnamon collagen overnight oats elevate the classic recipe with fall-inspired flavors. With a combination of warming spices, freshly chopped apples lightly sweetened with a hint of maple syrup and brown sugar, and a protein-rich oat and collagen peptides base, this nutrient-dense meal delivers a comforting flavor and a nutritious breakfast.
One of the secret ingredients for optimum protein in these apple overnight oats is filtered milk, which is higher in protein and provides a rich, creamy texture. Plus, chia seeds add extra fiber and hearty texture, and a touch of lemon juice brightens the flavors, giving it a flavor similar to apple pie. These macro-friendly overnight oats will leave you feeling full and satisfied, and they’re also gut-friendly!
Whether you’re meal-prepping for the week or craving a quick, wholesome breakfast, these overnight apple oats are the perfect balance of convenience and tasty nourishment.
If you’re looking for more delicious and healthy oatmeal recipes, check out my Brownie Baked Oatmeal, Pumpkin Oatmeal Cookies, Creamy Oatmeal Smoothie, and Protein Oatmeal Breakfast Cookies.
Using Filtered Milk In Overnight Oats
Here’s why filtered milk is a great choice to elevate these cinnamon apple overnight oats:
- Boosts Protein. Filtered milk contains more protein than regular milk, making it an easy way to up your intake!
- Lower in Sugar. Compared to regular milk, naturally filtered milk reduces the sugar content while maintaining a creamy texture.
- Provides Essential Nutrients. Filtered milk tends to have more calcium, vitamin D, and other key vitamins to support bone health.
Common trusted brands for filtered milk include: Fairlife, Organic Valley Ultra, Kroger Carbmaster, Horizon Organic High Protein, and Maple Hill Organic Ultra-Filtered Milk.
Other Ingredients
Apples: Fresh, chopped apples add natural sweetness, juicy flavor, and a boost of fiber. Peel and core them for a smoother texture, or leave the skin on for extra nutrients. For a tart contrast, use Granny Smith apples, or Gala or Honeycrisp for a naturally sweeter taste.
Cinnamon & Nutmeg: These warming spices make the overnight oats with apples taste like a cozy fall dessert.
Maple Syrup & Brown Sugar: A little maple sweetness and caramel-hinted brown sugar add the perfect sweet touch. Use a combination of the two or just one, and adjust to taste based on your preferences.
Chia Seeds: Helps thicken the apple overnight oats recipe and adds a dose of omega-3s and fiber.
Old Fashioned or Instant Oats: Use old-fashioned oats for a chewier texture or instant oats for a creamier, quick recipe. You can also use high-protein or gluten-free oats to suit your dietary needs.
Collagen Peptides or Protein Powder: Unflavored or vanilla collagen peptides or protein powder add an extra protein boost. Plant-based protein will also work!
Salt: A pinch of fine sea salt or Kosher salt helps balance all the flavors.
Lemon Juice (Optional): A hint of fresh lemon juice is optional but recommended to enhance the apple’s natural sweetness, adding an apple pie touch!
Interested in more healthier apple cinnamon recipes? Check out my Air Fryer Baked Apples and Apple Cinnamon Pancakes!
How to Make Apple Cinnamon Overnight Oats
For the complete recipe and measurements, scroll to the recipe card at the bottom of this post.
Step 1: Combine the chopped apples, salt, cinnamon, nutmeg, maple syrup and/or brown sugar, and lemon juice in a microwave-safe bowl or glass jar.
Step 2: Microwave on high for 1-1.5 minutes or until the apples have softened and the juices release.
Step 3: Stir in the chia seeds and protein or collagen powder until well combined.
Step 4: Stir in the oats.
Step 5: Stir in the milk until well combined. If not already in a glass jar with a lid, transfer the mixture to one. Cover and refrigerate for 2-3 hours if using instant oats or 5 hours to overnight if using old-fashioned oats.
Step 6: Serve cold, topped with your favorite toppings, such as ground cinnamon, chopped apples or nuts, granola, and more.
Recipe Pro-Tips
- Cook the apples until tender. Microwaving the apples with the spices and sweeteners helps release their natural sweetness and enhances the flavor and texture. This will make for an extra tasty apple cinnamon overnight oats protein recipe!
- Adjust soaking time. Instant oats soften faster, so they need less time to soak (at least 2 hours), while old-fashioned oats need more time to absorb the liquid (at least 5 hours).
- Multiply the recipe for meal prep. Make a double or triple batch to enjoy ready-made meals all week long!
Adjusting the Protein
Here are the approximate protein amounts* for the overnight oats recipe with apple cinnamon based on the ingredients you choose:
- Filtered Milk + Collagen Peptides: 24 grams of protein per serving.
- Classic Dairy Milk + Collagen Peptides: 21 grams of protein per serving.
- Plant-based Milk + Collagen Peptides: 17 grams of protein per serving.
- Soy Milk + Vegan Protein Powder: 24.5 grams of protein per serving.
- Filtered Milk + Collagen Peptides + High-Protein Oats: 32 grams of protein per serving.
A Note on Non-Dairy Milk: Some non-dairy milk is very low in protein, lowering the final protein count of the overnight oats. If you prefer to use non-dairy milk in this overnight oats recipe, I recommend a high-protein option like soy or pea milk.
*Please note: these are all approximations and cannot be taken as fact. For specific dietary advice, always consult your Physician or Registered Dietitian (RD).
Making It Vegan
- Use a high-protein non-dairy milk for a higher protein base.
- Replace collagen peptides with vegan protein powder to maintain a protein boost.
- Increase the protein further by using high-protein oats or adding more protein powder to suit your needs.
Recipe Variations
- Extra Spices: Add more cinnamon as desired for a bolder, warmer flavor, or add a pinch of ground cloves or cardamom for extra depth.
- Pears Instead of Apples: Swap in chopped pears for a fresh, juicy twist with a slightly milder sweetness.
- Hemp Seeds Instead of Chia Seeds: A great alternative for extra protein, healthy fats, and a slightly nutty flavor.
- Nut Butter Boost: Stir in a spoonful of almond, peanut, or cashew butter for added richness and protein.
- Crunchy Topping: Sprinkle the tops with toasted nuts or granola before serving for extra texture.
- Extra Creamy Texture: Stir in a spoonful of Greek yogurt before serving for an ultra-creamy consistency (and a bit more protein!).
Storage Directions
Leftovers keep in a glass jar with a lid or in an airtight container in the refrigerator for up to 3 days, though they are best within the first 2 days. I don’t recommend freezing this recipe.
FAQs
Yes! Warm them in the microwave for 30-60 seconds, adding a splash of milk if needed. I love heating my overnight oats on chilly mornings for extra warmth!
Definitely! You can skip the protein powder or collagen and instead stick to filtered milk, opt for high-protein oats, and add ½ cup of Greek yogurt to maintain a good protein content. Just keep in mind that the overall protein content may be less than the original recipe.
The best type of apple to use depends on your taste preference! I recommend making overnight apple cinnamon oatmeal with Granny Smith for tartness, Honeycrisp or Gala for sweetness, or any firm apple that holds its texture well.
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Tools Needed to Make This Recipe
- Mason Jars
- Measuring Spoons & Cups
- Fork or Mixing Spoon
More Easy Oatmeal Recipes
- Chocolate Protein Overnight Oats
- Raspberry Overnight Oats
- Matcha Overnight Oats
- Peanut Butter Overnight Oats
- Peach Overnight Oats
- Blended Overnight Oats
Recipe Card
Apple Cinnamon Overnight Oats (High-Protein)
Ingredients
- ½ cup chopped apples peeled if desired
- Pinch salt
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ½ tablespoon pure maple syrup
- ½ tablespoon brown sugar or 1 tablespoon total of either brown sugar or maple syrup
- ½ teaspoon lemon juice optional
- ½ tablespoon chia seeds
- ½ cup old-fashioned or instant oats
- 2 tablespoons collagen or protein powder unflavored or vanilla
- ½ cup filtered milk or dairy or non-dairy milk
- optional toppings cinnamon, chopped apples, granola or oats, or chopped pecans or walnuts
Instructions
- Combine the chopped apples, salt, cinnamon, nutmeg, maple syrup and/or brown sugar, and lemon juice in a microwave-safe bowl or glass jar.
- Microwave on high for 1-1.5 minutes or until the apples have softened and the juices release.
- Stir in the chia seeds, oats, and protein or collagen powder until well combined.
- Stir in the milk until well combined. If not already using a glass jar with a lid, transfer the mixture to one. Cover and refrigerate for 2-3 hours if using instant oats or 5 hours to overnight if using old-fashioned oats.
- Serve cold, topped with your favorite toppings, such as ground cinnamon, chopped apples or nuts, granola, and more.
Notes
- Cook the apples until tender. Microwaving the apples with the spices and sweeteners helps release their natural sweetness and enhances the flavor and texture. This will make for an extra tasty apple cinnamon overnight oats protein recipe!
- Adjust soaking time. Instant oats soften faster, so they need less time to soak (at least 2 hours), while old-fashioned oats need more time to absorb the liquid (at least 5 hours).
- Multiply the recipe for meal prep. Make a double or triple batch to enjoy ready-made meals all week long!
