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Apple Pie Overnight Oats (High Protein Overnight Oats)

Apple pie overnight oats are a tasty high protein overnight oats recipe to start your day! Perfect for those warm fall mornings, or any time of year! 

Apple pie overnight oats topped with diced red apples in mason jar

Overnight oats may be one of the most perfect meal prep oatmeal recipes you’ll make this summer. I love overnight oats in the hot weather and for busy mornings.

Made to be prepped ahead of time (ahem, overnight oats) you can toss everything in a container knowing you’ll wake up to it. 

Because of this, it also makes for a great breakfast for athletes or even a high energy snack for athletes, especially those on the go. 

Whether you want coffee overnight oats, banana overnight oats, or just simply a protein oats recipe, these protein packed overnight oats have a basis of 30+ grams of protein, with the option for more. And best of all, you can flavor them however you’d like.

While apple pie oats are a stable fall overnight oats option, using peach in the summer months would be a great swap!

While I haven’t shared a high protein overnight oats recipe on the blog, I make them all the time. You may like my banana chia seed pudding or this sweet potato oatmeal bake for other make ahead oat recipes. 

Fall overnight oats in mason jar with cover on top and apples in background

This recipe is the perfect example of how easy it can be to get enough protein in a vegetarian diet. For other high-protein breakfast ideas, try a peanut butter coffee protein smoothie or a batch of my easy protein granola

I know a lot of people are looking for a healthy overnight oats recipe for weight loss, but as we often discuss here, intentional restriction is hard on the body, and not often successful. Read more here on why diets don’t work

Ingredients for High Protein Overnight Oats

While oatmeal does have some protein, this protein oats recipe brings in a few other star ingredients to really maximize the satisfaction factor.

Cottage cheese, milk, hemp seeds, and peanut butter all work together to bring you 30 grams of protein in one tasty bowl of fall overnight oats. 

Here’s what you need. 

ingredients in glass containers to make apple pie overnight oats

Oats: Old fashioned oats create a heartier, chewier texture. You can use quick oats if that’s all you have. Make sure your oats are certified gluten-free to make gluten free overnight oats. 

Cottage Cheese: This is where the protein power really comes in! I recommend using small curd cottage cheese to avoid an extra chunky texture. 

Milk: I used 1%, but feel free to use any variety you’d like, as all dairy milk will have the same amounts of protein. You can also use a soy or pea protein milk.

Apples: Choose whichever apples you love or are available to you. Honeycrisp is one of my favorites, but a tart granny smith would be delicious as well.

Hemp seeds: Hemp seeds might not be a pantry staple for you already, but they should be! They’re a great way to add plant-based omega 3’s and protein to a dish. Once you get your hemp seeds, try them in vegan hemp protein bars too. You’ll love them! 

Maple syrup

Peanut butter – As I’ve mentioned before, I’m a fan of the drippy peanut butter for all recipes





meal prep oatmeal made overnight in a mason jar with oats, cottage cheese, seeds and spices

While the majority of the protein in this recipe does come from dairy ingredients, if you wanted to make dairy free overnight oats, simply leave out the cottage cheese or swap it with a plant based yogurt, and substitute your choice of milk for the dairy milk.

Note that the protein content may change slightly if you do so!

How To Make Apple Pie Overnight Oats

The directions for these healthy protein overnight oats could not be easier.

Simply mix all ingredients in a mason jar or tupperware container and give it a stir. Let sit overnight or at least three hours in the fridge. When you’re ready to eat, just stir and enjoy.

mason jar with oats, cottage cheese, hemp seeds and cinnamon with spoon mixed in

I do sometimes enjoy adding fresh fruit in the morning or even a fresh scoop of peanut butter for extra flavor. And if you’re a fall flavor fan, there’s nothing like overnight oats with cinnamon.

If it’s a little thicker than you’d like, add a tablespoon of milk at a time until it reaches your desired consistency. Overnight oats with apple pie flavor is a must this fall!

How to Meal Prep Overnight Oats

You can meal prep overnight oats by making a double or triple batch and keeping it in the refrigerator. I love to have some of these meal prep oatmeal jars on hand.

Make it ahead of time and store it in the refrigerator for up to 3-4 days. 

Storage For Overnight Oats

I like to store these oats for meal prep in the same container I make them in and eat it out of. A truly one-dish meal – I’m all about simplicity.

A mason jar with a lid is a great container to use since you can close it and shake it to mix the ingredients really well.

While you only have to let this sit for 3 hours, you can make this up to 3-4 days ahead of time and keep it in the refrigerator for those busy weeks ahead. One of my favorite forms of simple meal prep.

Fall overnight oats in mason jar with cover on top and apples in background

How Much Protein is In High Protein Oats?

People seem to think that the only way to infuse protein into overnight oats is through protein powder. And if you want to add protein powder to these overnight oats, by all means, be my guest!

But, it’s not necessary from a protein perspective. These high protein oats have no protein powder, and clock in around 30g of protein! After a workout, this healthy overnight oats recipe is great for recovery, because it’s high in carbohydrates, protein, and even the branched chain amino acid, leucine.

It’s one I often recommend to my clients, especially those with high energy needs or those looking to gain weight, because it can easily be a high calorie overnight oats recipe.

For those who want to reduce the calories, you can omit peanut butter and use less maple syrup if you’d like. 

overnight oats in mason jar with apple pie seasoning on countertop with sliced apples in background

Common Questions About Overnight Oats

  • Is it bad to eat overnight oats every morning? While variety is key to a healthy diet, overnight oats are a great way to start your day if you really enjoy eating them. I have clients who thrive on regularity and eating the same thing daily, especially when they can save time and meal prep their oats the night before.
    I also have clients (myself included) who thrive on variety. So while these protein-packed overnight oats are nutritionally sound from a macronutrient perspective, you could switch up the micronutrients by testing out different fruits, and even adding things like cocoa powder, cocoa nibs, or diced cauliflower.
  • Do overnight oats go bad? Like any food, overnight oats can spoil. Because of this, you shouldn’t consume them after 3-4 days. They are quick enough to make, so if you want to plan for a week’s worth of breakfasts, I’d start with making 3 days ahead of time, and spending some time mid week to prep the remainder of your meal prep overnight oats.
  • Can overnight oats be heated? There’s no need to heat overnight oats because the oats soften (and in essence, cook) while soaking in the liquid overnight. However, if you just prefer eat your oats warmed, you can heat them in the microwave or on the stove. Note that the texture may change slightly.

 Other Topping Ideas:

Don’t just stop there. So many other topping ideas to add to your overnight oats with apple pie. 

  • Sprinkle of cinnamon
  • Extra hemp seeds or other types of seeds (flax, sesame, pumpkin, sunflower)
  • Almond butter, sunflower seed butter, or extra peanut butter
  • Chocolate chips
  • Cereal
  • Homemade Trail mix, if you like a crunch

You might also like these other apple and oatmeal recipes.

overnight oats in mason jar with apple pie seasoning on countertop with sliced apples in background

Apple Pie Overnight Oats (High Protein Overnight Oats)

Yield: 1
Prep Time: 5 minutes
Additional Time: 3 hours
Total Time: 3 hours 5 minutes

Apple pie overnight oats are a tasty high protein overnight oats recipe to start your day! Perfect for those warm fall mornings, or any time of year! 


  • ¾ cup oats
  • 1/2 cup cottage cheese
  • ¾ cup milk
  • ¾ cup apples, diced (I used honeycrisp)
  • 1 T hemp seeds
  • 1 T maple syrup
  • 1 T peanut butter
  • ½ tsp cinnamon
  • 1/8 tsp nutmeg
  • Pinch of cloves
  • pinch of salt


  1. Mix all ingredients in a mason jar or Tupperware and give it a stir.
  2. Let it sit overnight or at least 3 hours in the fridge.
  3. Enjoy (any time of year)!


You can use any variety of apple that you like.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 683Total Fat: 25gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 33mgSodium: 708mgCarbohydrates: 86gFiber: 10gSugar: 26gProtein: 33g

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