These caramelized apple overnight oats are like eating apple pie for breakfast except a healthier version high in protein (without protein powder)! Small, bite-sized apple cubes are cooked with a little brown sugar and butter until caramelized then combined with a thick and creamy Greek yogurt and oat mixture.
I love the convenience of overnight oats – but this recipe requires (just) a little bit more prep work than usual. The flavor combination makes it all worth it, though! These oats also have 22 grams of protein without the use of protein powder.
Chopped pecans (or walnuts) are added for some extra crunch – each bite of these overnight oats is an explosion of comforting flavors. Sweet, nostalgic and perfect for fall and/or apple season! You can easily prep 2-4 servings in advance and enjoy all week long!
Why I love These Overnight Oats
- An indulgent flavor combination but they’re healhty! It’s almost like having dessert for breakfast but with an ideal balance of both protein and fiber.
- Meal prep for the week. A grab-and-go breakfast can be a game changer for those busy mornings.
- A wholesome and satisfying breakfast. The 22 grams of protein helps to keep you full all morning long while increasing total protein consumption. This recipe is also a good source of vitamin D and iron!
- Probiotics. Greek yogurt contains live, active cultures which can improve the composition of your gut microbiome.
How to Make Them: Instructions
This recipe is for two servings. These overnight oats come together quickly and the apples taste amazing warm or cold! Meal prep the base for up to 5 days (or about 4 servings) and then take 5 minutes each morning to caramelize the apples, if you prefer.
Ingredients
Directions
This recipe is so good that you could keep smaller servings in the fridge and eat it as a snack or even heathy dessert! Add the whipped cream and maple syrup on top for the ultimate bite.
Less than 10 minutes to caramelize the apples and it’s pretty much just adding all the ingredients into a glass storage container for refrigeration.
- Add oats, Greek yogurt, milk and chia seeds to a large storage container. Mix well and refrigerate for at least 6 hours. The apples can be made and added to this mixture if you want to meal prep in advance and eat cold!
- Divide into two glasses or airtight storage containers after refrigeration.
- Dice apple(s) into relatively even-sized cubes.
- Heat a pan on medium high heat. Add the butter to the pan. Once melted, add the brown sugar, 1 tablespoon of water, pecans and the chopped apples.
- Stir the mixture over medium high heat for about 3 minutes, then turn to low. Allow to cook for another 8 minutes, stirring occasionally, until the apples have softened and turned a light golden brown.
- Add the cinnamon and stir. Take off the heat and set aside.
- Top or layer each glass with caramelized apples, pecans, a drizzle of maple syrup and whipped cream. Store in the fridge for up to 4 days – stir the apples into the mixture so they are not exposed to air for best results!
Nutritional Breakdown
This recipe is a little higher in calories and fat than your average overnight oats recipe. However, I didn’t want to sacrifice the taste and texture – there just wasn’t any other way to caramelize the apples without some good ol’ butter.
Plus, with the high protein content you will be less likely to turn to convenience snacks, which in turn, may decrease overall calorie consumption.
This recipe has some healthy fats from the walnuts, fiber from the apples and oats, and best of all – it’s 20% of our daily value of vitamin D! Make sure to choose a yogurt with some vitamin D in it.
There are very few foods that contain vitamin D, so it can be very hard to get enough of it.
Tips and Tricks for Success
Add a 1/2 teaspoon of vanilla extract for more flavor.
Quadruple this recipe and eat it for the whole week!
Once cut, immediately cook the apples to prevent them from browning or soak them in lemon juice.
Frequently Asked Questions
What Apples Should I Use to Make This Recipe?
I have found that a sweeter apple, like gala, honeycrisp, or fuji provides enough flavor without the need to add any additional sweeteners.
How Can I Make This Recipe Dairy-Free?
Substitute the Greek yogurt with a higher protein dairy-free Greek yogurt, like Kite Hill Plant-Based Greek Yogurt and a dairy-free butter.
When Is the Best Time to Eat These Overnight Oats?
While these overnight oats offer those comforting fall flavors, you could eat them all year long. For breakfast, for a snack, for a healthy lunch – they’re a macro-friendly, highly nutritious meal.
Because of the vitamin D content, this recipe is a great pick for winter, too – for all those sunless days.
Can I Freeze Overnight Oats?
Yes! Frozen overnight oats last in the freezer for up to 3 months. Just pull them out the day before and let them thaw. Give them a good mix prior to eating.
Caramelized Apple Overnight Oats
Ingredients
- 1 cup rolled oats
- 1 cup non-fat Greek yogurt, vanilla or plain
- 1 cup almond milk or use water or preferred milk
- 1 large apple, or 2 medium-sized; peeled and cubed
- 1 tablespoon butter
- 1/4 cup brown sugar or, use less & opt to drizzle with maple syrup
- 2-3 tablespoons chia seeds optional, to thicken
- 1/2-1 teaspoon cinnamon
- 2 tablespoons chopped pecans or walnuts
- Toppings: whipped cream, drizzle of maple syrup for sweetness optional
Instructions
- Add oats, Greek yogurt, milk and chia seeds to a large storage container. Mix well and refrigerate for at least 6 hours. The apples can be made and added to this mixture if you want to meal prep in advance and eat cold!
- Divide into two glasses or airtight storage containers after refrigeration.
- Dice apple(s) into relatively even-sized cubes.
- Heat a pan over medium heat and add butter. Once melted, add the brown sugar, 1 tablespoon of water, pecans and the chopped apples.
- Stir the mixture over medium high heat for about 3 minutes, then turn to low. Allow to cook for another 8 minutes, stirring occasionally, until the apples have softened and turned a light golden brown. Add the cinnamon and stir. Take off the heat and set aside.
- Top or layer each glass with caramelized apples, pecans, a drizzle of maple syrup and whipped cream. Store in the fridge for up to 4 days – stir the apples into the mixture so they are not exposed to air for best results!
Notes
- Eat the caramelized apples warm on the day you make them or cold! Both options are delicious.
- For best results, eat within 2-3 days. However, these overnight oats can be stored in the fridge for up to 4 days.
- To lower calorie content, decrease the amount of brown sugar by half or use preferred sweetener! I like to use just a tablespoon or two of brown sugar and then drizzle with maple syrup. Or, omit chia seeds and use 1/4 less milk.
| Nutrition Facts | |
|---|---|
| Servings: 2 | |
| Amount per serving | |
| Calories | 575 |
| % Daily Value* | |
| Total Fat 18g | 47% |
| Saturated Fat 8.5g | 42% |
| Cholesterol 18mg | 6% |
| Sodium 94mg | 4% |
| Total Carbohydrate 87g | 16% |
| Dietary Fiber 15g | 21% |
| Total Sugars 22.1g | |
| Protein 22.1g | |
| Vitamin D 4mcg | 20% |
| Calcium 158mg | 12% |
| Iron 5mg | 27% |
| Potassium 259mg | 6% |
