Apple pie and oatmeal all in one. High in protein, low in calories, and the perfect, easy meal prep.
I’m A Planner, Almost To A Fault.
I have a digital Google calendar, a written planner, a wedding planner, a meal planner.well you get the point. Where am I going with this? Meal prep. I get it, meal prep is NOT for everyone. Depending on what you’re doing or who you’re prepping for, it can be a lot of work and a lot of time, but it doesn’t have to be. Every week, I make egg sandwiches and a version of overnight oats for my dad and fiance. They’re both a creature of habit and it works for them!
Up First, Apple Pie Overnight Oats.
This recipe originated from my mama’s apple pie. When my oh-so-honest father told me he didn’t really love the birthday cake overnight oats and the original version of oatmeal with apples was too hard, I started to think. How do I make a pie into oatmeal? Apple Pie Overnight Oats were born. Vegetables, fruits and the perfect amount of sweet to kick off your day!
What’s In Apple Pie Overnight Oats?
- Oatmeal – For this recipe, I used a 100 Calorie Better Oats packet. It was perfect because their apple cinnamon flavor was just an additional way to up the apple pie flavor without adding too much more in on artificial sweetener. Plus, it’s one less thing to measure out. Quick and easy is the name of the game.
- Cauliflower Rice – Here it is. The one ingredient everyone loves to hate. Add it in or totally skip it, it’s up to you! My dad and my fiance never even realized it was in their overnight oats when I added it, but it gave it just a little more volume and a little more nutrients, because we all know they’re not eating salads for enjoyment.
- Yogurt – As always, non-fat plain greek yogurt comes to the rescue. Adding yogurt to oats is such an easy protein source, but a great way to up the creaminess of the recipe.
- Chia Seeds – Another ingredient that can be easily omitted if you don’t have them on hand. Chia seeds are rich in omega-3 fats and a great source of fiber – which can sometimes be difficult to hit.
- Protein Powder – Clean Simple Eats Snickerdoodle Protein Powder is always a go-to ingredient for my oatmeal. When it comes to breakfast, the cinnamon taste is one that’s hard to pass up. The vanilla flavor would work just as well!
- Almond Milk – Don’t skip the milk. For this recipe, I used unsweetened vanilla almond milk. The milk is added so the oats can soak it up and makes the shake to stir step possible when mixing. If you’re looking for less fat and more protein, the Fairlife brand milk or any sort of protein shake will help!
- Vanilla Extract – Yum! Add that extra flavor. Maple, Coconut or really any extract would work here. You could even add liquid stevia instead.
- Honey crisp Apple – Any apple will do, but honey crisp apples have my heart. They’re already relatively soft and their little-bit sweet and little-bit tart flavor makes for a great combination in the apple pie overnight oats.
- Cinnamon – What’s apple pie without a little cinnamon? You don’t need much, especially with the already flavored oats, but it’s a nice touch to keep the apple pie theme strong.
- Sugar – For this recipe, I used swerve granular sweetener. This 0 calorie sweetener is a great addition to tone down the apples, but we will get there in a second.
How Do I Prep My Apple Pie Overnight Oats?
The best part of overnight apple pie oats is that you can make enough for the whole week and not worry about breakfast at all. However, they do have to sit and marinate for a little time, so they can’t be consumed immediately.
My special secret is that I start the recipe by cutting up the apples (typically one large apple will be enough for 4-ish servings) into small chunks. Add them to a small frying pan with a dash of cinnamon, a dash of 0 calorie sweetener and a mist of non-stick 0 calorie cooking spray. Saute the apples until they’re tender…not only does it taste delicious, but your house will smell amazing, too!
After the apples are cooked, combine all ingredients for apple pie overnight oats into a jar that seals tightly. I used a mason jar for these ones. Shake it up! Make sure all the ingredients are combined well.
That’s all. Pop them in the fridge and enjoy them cold…or hot if you’re feeling adventurous. While it’s not included in the macros for this recipe, adding additional fresh apples, nut butter, pecans, spray cool whip and/or 0 calorie pancake syrup has been my favorite way to enjoy them! With such low fat content, adding a little extra toppings is fun!
So, What Are The Macros?
For one single serve jar of apple pie overnight oats, it is a total of 326 calories! Oatmeal is going to be naturally higher in carbs, but because we opted for the 100 calorie packet and the cauliflower, there’s 38.6 grams of carbs, 5.3 grams of fats, and a whopping 32.4 grams of protein! The best part is with the cauliflower added, it becomes a more voluminous meal than a regular batch of overnight oats.
Plus, there’s still room for toppings does anyone have The Big Apple American Dream Nut Butter left from this fall? If not, the Butter My Cookie has been a 10/10 on mine!
How Do I Track Apple Pie Overnight Oats?
We’ve done the work for you! Search MyFitnessPal for Morgan Eats Macros Apple Pie Overnight Oats and click log. Ta-da!
Make It Your Own!
It wouldn’t be a recipe from Morgan if this section wasn’t in here. Apple Pie Overnight Oats are SO customizable. Change out the flavors! Really, any other flavor you will be able to skip the sautéing step, which makes it quicker. Additionally, you can (but don’t have to) swap out the 100 Calorie Better Oat Packet for Cinnamon Roll or Maple Brown Sugar less of the apple flavor and really up the other flavors. Here’s a few examples:
- Berry Berry Blast: For a berry blend, use all the same ingredient amounts, but swap the apples for frozen (or fresh) berries. If you do use frozen fruit you may need to cut back on the milk if you want to keep them thicker, as the fruit and cauliflower add extra moisture.
- Chocolate Banana: Change out the apples for bananas and utilize chocolate protein powder and even chocolate milk.
- Pina Colada: Skip the rum, but add the pineapple, coconut extract and a coconut or vanilla protein. I’ve tried this one and it was a real winner. I topped it with DANG! brand coconut chips.
- Beachy Peachy: Summertime is right around the corner, which means peaches are NEAR. Cut up some peaches and keep the cinnamon base. Top it with pecans and it’s sure to be a winner.
- Pumpkin Pie: Who says pumpkin pie is for the fall? Add some canned pumpkin, bump up the cinnamon seasoning and top with pecans. It’s like fall in a jar.
- Birthday Cake: Celebrate everyday of the week with a birthday cake overnight oats. Use birthday or vanilla flavored protein powder, cake batter extract and omit the fruit. Shake it up and let it sit. When you’re ready to eat, top with sprinkles, cake batter flavored nut butter and anything else you can think of – fruit, marshmallows, syrup, frosting?
But Now That Breakfast Prep Was So Easy, What’s For Lunch And Supper?
With apple pie overnight oats so easy to prep for breakfast, what are you going to make for lunches this week? How about Haley’s buffalo chicken spaghetti? That’s another great way to add some nutrients to your meals, while still enjoying something delicious and filling.
We can’t wait for you to try out the apple pie overnight oats, or any of our recipes, for yourself and let us know what you think. If you do try them out or try a new version of your own, don’t forget to tag us @MorganEatsMacros_ and @HaleyNicoleFit.
- 1 package 100 Calorie Better Oats - Apple Cinnamon
- 40 g Honey Crisp Apple
- 1 tsp Cinnamon
- 5 g chia seeds
- 1 tsp Vanilla Extract
- 140 g Non-Fat Plain Greek Yogurt
- 20 g Snickerdoodle Protein Powder (I used Clean Simple Eats)
- 1/2 c Unsweetened Almond Milk
- 30 g Cauliflower Rice (optional)**
- Cut up the apples into small chunks.
- Cook the apples to a small frying pan with a dash of cinnamon, a dash of 0 calorie sweetener and a mist of non-stick 0 calorie cooking spray. Saute the apples until they're tender.
- After the apples are cooked, combine all ingredients for apple pie overnight oats into a jar that seals tightly.
- Shake it up! Make sure all the ingredients are combined well.
- Pop them in the fridge and enjoy them cold...or hot if you're feeling adventurous.
- While it's not included in the macros for this recipe, adding additional fresh apples, nut butter, pecans, spray cool whip and/or 0 calorie pancake syrup is delicious!
Serving Size1 jar
Amount Per Serving Calories 326Total Fat 5.3gSaturated Fat 0.2gTrans Fat 0gUnsaturated Fat 0gCholesterol 4.1mgSodium 357.3mgCarbohydrates 38.6gFiber 8.2gSugar 9.8gProtein 32.4g