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Apple Cottage Cheese Overnight Oats

Apple pie cottage cheese overnight oats are a tasty high protein recipe to start your day! The work is done for you overnight so it’s ready when you wake up.

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Cottage cheese overnight oats – don’t knock them until you try them.

Cottage cheese is surely having a moment right now, as we learn about its versatility through tik tok recipes.

I can see why overnight oats with cottage cheese is a thing, too. It’s SO high in protein, and a great way to make high protein overnight oats without protein powder.

It’s the key secret to getting 25 grams of protein at breakfast.

These apple pie protein overnight oats may be the best thing you’ll make this summer (of course, you could also use blueberries or strawberries!).

I love overnight oats in the warm weather and for busy mornings.

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

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

It’s great for busy families, working professionals, and the best idea for college meal preps!

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. 

Like these lemon blueberry overnight oats, there is always an option to add protein powder or other ingredients, but not necessary.

Why We Love Cottage Cheese Overnight Oats

These high protein overnight oats are so great to throw in my favorite overnight oat jars and head out!

  • Full of whole foods – These protein overnight oats rely on whole foods that provide you with great nutrients, like fiber, protein, calcium, B-Vitamins, magnesium, Vitamin C and more.
  • 30 grams of protein – These overnight oat with cottage cheese boast 30 grams of protein! While protein powder may be helpful for many people, you don’t need to only rely on overnight oats with protein powder.
  • Great for busy mornings – If you’re someone who forgets to eat in the mornings or claims you “don’t have time,” you have no excuse with these apple pie overnight oats. Take 5 minutes before bed to make them, or my favorite cherry overnight oats!
  • Great for weight gain – If you want overnight oats for weight gain, this recipe is for you! Many athletes need higher calorie recipes, and this is a great one.
  • Great for pregnancy – Putting cottage cheese in overnight oats was my favorite pregnancy hack! Many pregnant women aren’t eating enough protein, so this is a great healthy breakfast idea for pregnancy.

Protein is so important for stabilizing blood sugar, preserving muscle mass, hormone production, immunity, and of course, staying full and satiated.

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.

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

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

You can very much enjoy high protein overnight oats without protein powder if you avoid protein powders in your diet.

For other high-protein breakfast ideas, try a peanut butter coffee protein smoothie or a batch of easy protein crunch granola

thrive market

Ingredients and Substitutions

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

Here’s what you need. 

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. It really makes this cottage cheese overnight oats recipe creamy.

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 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 to make these apple pie oats.

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. I always buy my hemp seeds through Thrive Market. Try them in vegan hemp protein bars too. You’ll love them!

Maple syrup – My favorite choice of sweetener, but omit if you prefer it less sweet, or you could reduce and/or use honey.

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

Spices – I love the combo of cinnamon, nutmeg and cloves in these appie pie overnight oats. Fall perfection.

ingredients in glass containers to make cottage cheese overnight oats

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

Dairy Free Overnight Oats

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.

Substitute your choice of milk for dairy milk.

Note that the protein content may change slightly if you do so, but likely, you can still create a high protein oats breakfast without protein powder.

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

How To Make Overnight Oats with Cottage Cheese

The instructions for these healthy protein overnight oats are simple; 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.

They taste just like apple pie in a jar, and are the best way to enjoy those fall apples.


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!

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

If you want a sweeter option, you must try these cookie dough overnight oats!

I do sometimes enjoy adding fresh fruit in the morning or even a fresh scoop of peanut butter for extra flavor.

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. More on how to meal prep overnight oats in this post.

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


I like to store these oats for meal prep in the same container I make them in and eat them 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.

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

FAQ and Tips

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.

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 cottage cheese 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 to 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

There are several 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
– cocoa nibs
– Chocolate chips
– Cereal
Homemade Trail mix, if you like a crunch

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

TRY some of these other EASY recipes!

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high protein overnight oats with chopped apples, sppon and text overlay

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overnight oats in mason jar with apple pie seasoning on countertop with sliced apples in background
Yield: 1

High Protein Overnight Oats

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
  • 1 T hemp seeds
  • 1/2 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:



Serving Size:


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

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  1. Hey! I can’t wait to try this! What would you say is the recommended serving size based on the nutrient info? My husband has been really on top of what he eats and I love that there is nutrition info but it doesnt say how much its based on. Thanks for your time!

    1. Hi Jennifer – the serving size is based on 1 serving. Many people like this for a filling, higher protein/calorie option. However, you can easily split it into 2 servings and still end up with a filling meal with 15-20 grams of protein and half the calories.

  2. Need to tweak thus for a diabetic, also a little too much sodium. I would maybe trade out the peanut butter for another sugar free nut butter, use sugar free maple syrup, and use almond or oat milk. Thoughts?

    1. Hi Ann, most peanut butter is sugar free, unless you are buying one with added sugars. You can also buy one with no added salts/sodium. You could swap maple syrup for sugar free and use any milk of your choice, however some non-dairy milks lack protein. Hope that helps!

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