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Apple Pie Overnight Oats

Fall is apple season around here, so give me ALL the apple recipes!

This is one of the easiest recipes you’ll ever come across, and also possibly one of the most fun.

If you want the ultimate protein-packed breakfast that requires no dishes whatsoever, this is for you!

If you’ve never had overnight oats, you’re in for a treat.

As you may know, I’m a lover of cold brew coffee. In my mind, it’s far superior to hot coffee, and a main reason why I feel that way is that I don’t really enjoy sweating first thing in the morning.

That same concept applies to overnight oats. A hot bowl of oatmeal is rarely appealing to me- but oats I can pull right out of the fridge? I’ll take it!

There aren’t a ton of notes here because this recipe is SO easy, but I do have a few quick things for ya.


There are no rules here. Really.

With most of my recipes, I need to hit you with a bunch of notes and substitution ideas. When you’re working with healthier & higher protein desserts, there’s just so much that can go wrong.

This recipe is virtually mistake-proof!

Overnight oats are extremely forgiving. You can combine oats with liquid and whatever flavorings you want and BOOM, you have overnight oats. Really, it’s that simple.

  • I used whey protein in this one, but you can use any type of protein you want here. Even a vegan powder will work!
  • Similarly, I opted for a vanilla protein powder, but you can get wild and use any flavor you want to spice things up.
  • Speaking of spice, I used apple pie spice in this to get an authentic apple pie flavor. If you don’t have (or don’t want to buy) apple pie spice, it’s mostly just a combination of cinnamon, allspice, and nutmeg. You can also just use cinnamon though, because apple cinnamon oats are fantastic.
  • I used a sugar free syrup as my sweetener, but any sweetener will do. Monk fruit syrup, honey, maple syrup, whatever you want!

I wasn’t kidding, there are truly no rules here!

I should add that these are not super sweet. For oats, I prefer to keep them on the less sweet side, because you can always add extra sugar when you’re eating it. There’s not a whole lot you can do if you make it TOO sweet, so I like to play it safe.


Calculating calories for an apple bowl

The macros included in the recipe card here include the entire apple, so I want to quickly show you how I calculating the calories for mine.

Please note that the exact calories & macros will depend on the type of apple you choose.

To be honest, I don’t know what apple I used. It’s a fresh apple we got when we went apple picking recently, so I just had to guess. Apples will be generally similar though.

First and foremost, choose a nice large apple. You need it to act a bowl after all! My apple weighed 260g total, which is quite large.

When you look up calories in apples, most large apples will land at about 225g, making my apple a little bit larger than a typical large apple.

But we can’t use that weight for our calculations, because we’re taking out most of the inside of the apple!

A large apple is normally 120 calories and around 225g, but we know we’re going to get less than that.

Now, hallow out the apple and weigh it once more. In this case, the apple is 125g now.

If 225g has 120 calories, that means that each gram has approximately 0.5 calories. So, 125g would be roughly 63 calories!

If you want to make it even easier, you can take to a food tracking app that will allow you to input the total grams of your apple and get the accurate calorie/macro counts. I used Myfitnesspal to calculate mine and it worked great.


I’ve got some other recipes you’re gonna love…

Need more apple bowls in your life? Check out my caramel apple cookie butter bowl.

Want more overnight oats? How about cake batter overnight oats.

Want more apple recipes? I highly recommend my Apple Cobbler with Sweet Biscuits OR my apple cider donuts!


Apple Pie Overnight Oats

Apple Pie Overnight Oats

Yield: 1 Bowl
Prep Time: 5 minutes
Inactive Time: 12 hours
Total Time: 12 hours 5 minutes

Overnight oats packed with protein and served inside an apple bowl so you can eat the entire thing!


  • 1 Large Apple of Choice
  • 20g Dry Oats (I used Quick Oats)
  • 30g (1 Scoop) Vanilla Protein Powder
  • 2-3 Tbsp Milk of Choice
  • 2 tbsp Sugar Free Syrup (or other sticky sweetener)
  • 1/2 tsp Apple Pie Spice or Cinnamon
  • Fresh lemon juice to preserve apple (optional)


  1. Take your large apple (at room temperature) and slice the top off to create a lid. Using a spoon, carefully scoop out the insides, leaving enough space around the edges to create a bowl.
  2. Take some of your scooped out apple and dice it up to add to your oats later on.
  3. Take a fresh lemon, or lemon juice, and squeeze over your apple bowl and lid. This won't affect the taste, but it will help prevent the apple from turning brown overnight. This step is optional, but recommended.
  4. In a small bowl, mix together your oats and protein powder. Add your sticky sweetener, and then add your milk one tablespoon at a time until you have a pourable mixture. The type of protein powder you use, and the thickness of the milk you choose, will dictate how much liquid you need, so it will vary. I used a whey protein and "Silk Protein" as my milk, and 3 tbsp was perfect.
  5. Add in your diced up apple if you're using those from step one.
  6. Pour your oat mixture into your apple bowl. Depending on the size of your apple, the entire mixture may not fit. If that's the case, you can add the extra into a mason jar or other sealable container to add to the fridge.
  7. Don't worry if it seems too full or looks like it will make a total mess- the beauty of overnight oats is that they thicken up quite a bit.
  8. Put the apple lid back on, wrap the entire thing in foil, and put in the fridge for at least 2 hours, but preferably overnight.
  9. Take the apple out of the fridge and enjoy! I topped mine with some powdered sugar and additional apple pie spice for good measure, but that part is optional.
  10. I like to use the lid as a dipper for the oats so you don't even need to use a spoon, but that's just me.


Exact nutrition will depend on the type & size of apple used

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Nutrition Information
Yield 1 Serving Size Entire Bowl
Amount Per Serving Calories 290Total Fat 4gCarbohydrates 40gFiber 5gSugar 16gProtein 25g

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Friday 16th of October 2020

I haven't even tried reheating overnight oats, but now I'm tempted to!


Friday 16th of October 2020

They are great both hot and cold!

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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