These creamy, no-cook Apple Cinnamon Overnight Oats take just 10 minutes to prep for the whole week (5 servings). Made with simple ingredients including Greek yogurt, rolled oats, chia seeds, and crisp apples, each serving delivers 23 grams of protein and 9 grams of fiber to keep you full and satisfied through the morning!

Two clear glasses filled with a creamy oatmeal mixture topped with chopped apples and walnuts. A wooden spoon rests behind one glass. Diced apples and walnuts are scattered on a white cloth beneath the glasses.

These Apple Cinnamon Oats are everything I want in a make-ahead breakfast— quick, easy and irresistibly flavorful. Made with a few simple ingredients I always have on hand, this recipe follows my go-to dietitian PFF combo of protein, fiber, and nourishing fats for stable blood sugars, and that boost of energy that actually lasts past 10 a.m. They’re as comforting as my Cinnamon Roll Overnight Oats and just as satisfying as my Lemon Blueberry Overnight Oats. 

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When I was testing these breakfast oats, I was craving cozy and satisfying. Something you could meal prep for busy weekdays that still tasted delish on the day of eating. I love that overnight oats hold up well and are packed with gut friendly fiber, but they often lack protein.

What makes the difference here? Enter: Greek yogurt and a generous pour of hemp hearts. Greek yogurt not only creates that ultra-creamy texture, but gives you a boost of filling protein (around 50 grams in the 2 whole cups used here!). This one tweak makes such a difference in helping stabilize blood sugars and keeping you full through the morning (especially if you’re like me and juggling drop-off, work, and a million things before lunch). Hemp hearts are another protein powerhouse adding another 30 ish grams in the ½ cup used in this recipe.

Trust me, once you try this combo you’ll never go back!

Bowls containing yogurt, rolled oats, milk, diced apples, walnuts, chia seeds, hemp seeds, maple syrup, cinnamon, and a pinch of salt, arranged neatly on a light pink background.

Let’s Dive In!

A glass bowl containing chopped apples, yogurt, seeds, spices, and milk on a pink surface, ready to be mixed for a recipe.

Toss everything right into a big mixing bowl (no need to peel the apples unless that’s your pref!)

A close-up of a bowl containing a mixture of oats, chopped red apples, raisins, and milk, with visible spices and seeds throughout.

Whisk it all together until everything is combined

Three glass jars with wooden lids hold a creamy mixture containing visible fruit and chia seeds. The jar in the foreground is open, showing the contents more clearly. The background is softly lit and out of focus.

You can either portion the mixture out right away or store in one big container to dish out as needed 

Let the oats sit for at least 4 hours (or overnight), and breakfast is ready for the week!

Topping tip: I like to add extra apples and chopped walnuts just before serving for some crunch and freshness. But if you’re short on time, go ahead and stir the walnuts right in—they’ll soften slightly but still give a nice texture!

Watch How To Make It Here

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Two clear glasses filled with a creamy oatmeal mixture topped with chopped apples and walnuts. A wooden spoon rests behind one glass. Diced apples and walnuts are scattered on a white cloth beneath the glasses.

Prep Ahead Apple Cinnamon Overnight Oats (high protein)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Lindsay Pleskot, RD
  • Prep Time: 10 minutes
  • Set Time: 4 Hours
  • Total Time: 4 hours 10 minutes
  • Yield: 5 servings 1x
  • Category: Breakfast
  • Method: Chilling
  • Cuisine: American
  • Diet: Diabetic
Print Recipe

Description

These creamy, no-cook Apple Cinnamon Overnight Oats take just 10 minutes to prep for the whole week (5 servings). Made with simple ingredients including Greek yogurt, rolled oats, chia seeds, and crisp apples, each serving delivers 23 grams of protein and 9 grams of fiber to keep you full and satisfied through the morning!

Ingredients

Scale
  • 2 large apples (any kind will work, I used Cosmic Crisp), cored and diced 
  • 2 cups old fashioned rolled oats
  • ¼ cup chia seeds
  • ½ cup hemp hearts
  • 2 tsp ground cinnamon
  • ½ tsp salt
  • 2 ½ cups milk of choice
  • 2 cups plain Greek yogurt
  • 2 Tbsp maple syrup
  • 1 tsp vanilla
  • Optional toppings: more diced apples and roughly chopped walnuts

Instructions

  1. In a large mixing bowl, combine the apples, oats, chia seeds, hemp hearts, ground cinnamon, salt, milk, yogurt, maple syrup, and vanilla. Whisk until everything is well combined.
  2. Divide the mixture evenly between 5 sealable jars or airtight containers. Top with more diced apple and walnuts if desired. Alternatively store in one large container and scoop out as needed, adding toppings when ready to serve. 
  3. Cover and refrigerate at least 4 hours, or overnight.

Notes

Storage: Store in an airtight container in the fridge for up to 5 days.

Toppings: If preferred, for ease, you can mix the walnuts right into the oats (in this case, you don’t really need the extra apples, these are more for looks and a bit of freshness when added on top). The nuts will soften a bit as they sit in the mixture, but you’ll still get a nice crunch!