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CARAMEL APPLE PIE OVERNIGHT OATS

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These Caramel Apple Pie Oats hit the spot every time—cozy and creamy with notes of vanilla, cinnamon, and gooey caramelized apple. Better still, they’re free of added sugar and packed with fibre, healthy fats, and protein, making them an ideal menopause-friendly breakfast that supports satiety, blood sugar balance, and muscle maintenance. The addition of chia and flax seeds provides plant-based omega-3s and lignans, which further benefit hormone balance, digestion, and heart health.

Apples are the second most commonly consumed fruit in North America, following bananas, and for good reason. The old adage “an apple a day keeps the doctor away” is backed by science: apples are rich in flavonoid antioxidants and soluble fibre. Together, these compounds support cardiovascular health, healthy digestion, blood sugar balance, and even weight management by increasing fullness.

Ingredient Notes

  • I used Nutpods Caramel vegan creamer and Greek yogurt for a wonderfully thick, creamy texture and subtle caramel flavour.

  • You can substitute with canned coconut milk, nut-free milk, or your yogurt of choice. For a natural caramel-like sweetness, try blending a couple of Medjool dates into coconut milk.

  • If you prefer a lower-carb option, replace half the oats with riced cauliflower—it blends seamlessly for volume without extra carbs.

Ingredients (for 2 servings)

  • 1 cup old-fashioned rolled oats (or substitute ½ cup oats + ½ cup riced cauliflower for a lower-carb option)

  • 1 cup Nutpods Caramel creamer or unsweetened milk of choice

  • ½ apple, chopped, plus more for serving

  • ¾ cup plain probiotic Greek or dairy-free yogurt

  • 1 scoop (25–30 g) vanilla protein powder (start with ¾ scoop if powdery texture is a concern, and balance with extra yogurt) (e.g., Equip Foods Prime Protein)

  • 2 tsp chia seeds (e.g., Prana)

  • 1 Tbsp ground flaxseed (e.g., Prana)

  • 1 tsp pure vanilla extract (optional)

  • ½ tsp ground cinnamon (e.g., Cha’s Organics True Cinnamon)

  • Pinch of salt

  • 2 Tbsp sugar-free syrup (e.g., Lakanto Maple) or pure maple syrup, honey, or sweetener of choice

Optional toppings: warm caramelized apple (sauté diced apple with coconut oil, monk fruit sweetener, and cinnamon), fresh blueberries, grain-free granola, or small pieces of a protein bar for texture and fun.

Directions

  1. Combine oats (or oats + cauliflower rice), milk, diced apple, yogurt, protein powder, chia seeds, flaxseed, vanilla, cinnamon, and salt in a bowl or divide into two jars. Stir to mix.

  2. Sweeten to taste, then cover and refrigerate overnight (minimum 6 hours).

  3. In the morning, stir well. Add more milk or sweetener if needed for desired consistency and taste.

  4. Serve chilled, topped with caramelized apple, berries, or granola.

Caramel Apple Overnight Oats keep in an airtight container in the fridge for up to 4 days.

Macros per serving: The full oats version provides about 369 calories, 26 g protein, 51 g carbs (12 g fibre, net 39 g), and 7 g fat. The half oats plus cauliflower rice version provides about 305 calories, 24 g protein, 39 g carbs (10 g fibre, net 29 g), and 6 g fat.

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This recipe was originally published Aug 25, 2021. It was updated Sept 22, 2025.