These salted caramel apple overnight oats are so decadent, delicious and, of course, nutritious. With tart apples, crunchy pecans and a caramel drizzle, they make an easy grab-and-go breakfast filled with cozy fall flavors. {Gluten & Dairy-Free Friendly}
Overnight oats are what I like to call the perfect vessel for a well-balanced meal. This specific recipe is packed with protein, fiber, probiotics from the Greek yogurt, healthy fats and micronutrients you might not be consuming enough of.
This specific variation is easy enough for meal prep but still feels a little more exciting than basic overnight oats.
It’s only August but I can’t wait to eat these for months! For more sweet breakfast inspiration, try one of these overnight oats recipes that taste like dessert.
Why I Love This Meal Prep Breakfast
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Ingredients
Recipe makes 4 servings. I like to use these 16-ounce meal prep jars and pack them full of apples!
- 2 cups rolled oats
- 2 cups Fairlife milk or preferred milk.
- 1 cup plain or vanilla Greek yogurt.
- ¼ cup chia seeds.
- 2 tablespoons maple syrup, for the base.
- 1-2 tablespoons caramel sauce or caramel syrup, for serving.
- ½ teaspoon cinnamon, plus more for serving.
- 2-3 large Granny Smith apples, finely diced or cubed. Honeycrisp or another firm apple will also work.
- 1 teaspoon lemon juice, if using fresh apples.
- ¼ cup chopped pecans.
- Maldon flaky sea salt, for serving.
How to Make These Caramel Apple Overnight Oats
These overnight oats are creamy, cozy and just sweet enough without feeling like you’re actually eating dessert for breakfast (though they’re good enough that you could be).
The tart Granny Smith apples help balance out the caramel, while the pecans add a little crunch and make the whole thing feel more filling.
I especially love the combination of crisp apples, cinnamon and flaky sea salt with the caramel drizzle on top.
- In a large mixing bowl, whisk together the milk, Greek yogurt, 2 tablespoons maple syrup and ½ teaspoon cinnamon.
- Stir in the rolled oats and chia seeds until evenly combined. Let the mixture sit for 5 minutes, then stir again.
- Cover the bowl and refrigerate for at least 4 hours or overnight. Once thickened, stir well and divide evenly among four jars or meal prep containers. You can also divide the mixture evenly before refrigerating.
- Prepare the apples using one of the following methods. Both options can be assembled ahead of time for meal prep.
- For fresh, crisp apples: toss the diced apples with lemon juice, then divide them evenly among the prepared jars. The apples may develop a small amount of browning as they sit, but they should still taste fresh and retain some crunch. This was my preferred method for both flavor and texture.
- For softer apples: add the diced apples to a small skillet with a tablespoon of butter or lightly coat the apples with cooking spray and a generous sprinkle of cinnamon. Cook over medium heat for 4–6 minutes, stirring occasionally, until slightly softened but still holding their shape. Cool completely before adding them to the jars.
- Top each portion with apples, chopped pecans, an additional sprinkle of cinnamon, a drizzle of caramel sauce and a small pinch of Maldon flaky sea salt. You can fully meal prep each jar for easy grab-and-go meals or add the toppings on when ready to consume.
- Store the overnight oats covered in the refrigerator for up to 4 days.
Flavor Notes
The extra cinnamon really helps bring out the apple flavor without needing to add a lot more sugar. Each bite has creamy oats, tart apples, crunchy pecans and that sweet-and-salty caramel flavor.
If you want a higher protein breakfast, add 1-2 scoops of unflavored or vanilla protein powder to the base!
Frequently Asked Questions
Can I prepare these overnight oats entirely in advance?
Yes. The oats and apples can be assembled in jars and refrigerated ahead of time. For the crunchiest pecans and prettiest caramel drizzle, add those immediately before serving.
Will Fresh Apples Turn Brown?
They may develop a little discoloration as they sit, even when tossed with lemon juice, but they should still taste fresh. Granny Smith apples also hold their texture well.
Can I Use a Different Apple?
Yes. Granny Smith provides a tart contrast to the caramel, but Honeycrisp, Pink Lady or another firm apple will work.
Can I Make This Recipe Dairy-Free?
Use your preferred non-dairy milk and a thick dairy-free yogurt, like Kite Hill Greek Style Plant-Based Yogurt.
Can I Leave Out the Chia Seeds?
Yes, but the oats will be thinner. You may want to reduce the milk slightly.
More Cozy Meal Prep Recipes with Protein & Fiber
Salted Caramel Apple Overnight Oats
Ingredients
- 2 cups rolled oats
- 2 cups Fairlife milk or preferred milk
- 1 cup plain or vanilla Greek yogurt
- ¼ cup chia seeds
- 2 tablespoons maple syrup
- 1-2 tablespoons caramel sauce or syrup
- 2-3 Granny smith apples, cubed or finely diced
- ¼ cup chopped pecans
- 1 teaspoon lemon juice for fresh apples
- ½ teaspoon cinnamon, plus more for topping
- Maldon flaky sea salt
Equipment
Method
- In a large mixing bowl, whisk together the milk, Greek yogurt, 2 tablespoons maple syrup and ½ teaspoon cinnamon. Stir in the rolled oats and chia seeds until evenly combined. Let the mixture sit for 5 minutes, then stir again.
- Cover the bowl and refrigerate for at least 4 hours or overnight. Once thickened, stir well and divide evenly among four jars or meal prep containers. You can also divide the mixture evenly before refrigerating.
- Prepare the apples using one of the following methods. Both options can be assembled ahead of time for meal prep.For fresh, crisp apples: toss the diced apples with lemon juice, then divide them evenly among the prepared jars. The apples may develop a small amount of browning as they sit, but they should still taste fresh and retain some crunch. This was my preferred method for both flavor and texture.For softer apples: add the diced apples to a small skillet with a tablespoon of butter or lightly coat apples with cooking spray and a generous sprinkle of cinnamon. Cook over medium heat for 4–6 minutes, stirring occasionally, until slightly softened but still holding their shape. Cool completely before adding them to the jars.
- Top each portion with apples, chopped pecans, an additional sprinkle of cinnamon, a drizzle of caramel sauce and a small pinch of Maldon flaky sea salt. You can fully meal prep each jar for easy grab-and-go meals or add the toppings on when ready to consume.
- Store the overnight oats covered in the refrigerator for up to 4 days.
Notes
Tried this recipe?
Let us know how it was!I hope these recipes give you some inspiration for meal prepping an easy, high protein and fiber meal! Feel free to follow along for occasional updates and check out my FREE e-books: 5-Day High Protein and Fiber Meal Plan and 33-Page E-Book to Prioritize Your Health.