Apple Pie Overnight Oats with Date Caramel Sauce

Author: Sarah Cobacho

Published: February 16, 2024

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A hand holding a jar filled with apple pie overnight oats, garnished with crushed walnuts on top, ready to be enjoyed with a golden spoon resting beside it.

I simply love the convenience of overnight oats; they are such an easy and delicious way to contribute to your daily wholegrains and fiber intake, are budget-friendly, and are so versatile. And these apple pie overnight oats with creamy date caramel sauce is no exception! It makes a great nutrient-dense breakfast, pre-workout, or afternoon pick-me-up. It’s naturally sweetened with the juicy shredded apple, and the date caramel sauce simply takes it to another level. With 19 g of protein, 14 g of fiber, some healthy fats from the chia, walnuts, and almonds, and eight unique plants, it’s the feast for your taste buds and microbiome alike!

Top view of a jar of apple pie overnight oats topped with a drizzle of caramel sauce and a sprinkle of walnuts, set on a clean white countertop.

Why This Recipe Works

  • Simple Ingredients: Uses everyday items found in your pantry.
  • Nutrient-Dense: Packed with fiber, healthy fats, and protein for a nourishing and satisfying start to your day.
  • Make-Ahead: Perfect for busy mornings, as it’s prepared the night before.
  • Customizable: Easily adaptable with your favorite toppings and milk alternatives.
  • Apple Pie Flavor: This brings a classic dessert taste to your breakfast with a delicious hint of cinnamon.

Ingredient Notes

Ingredients for apple pie overnight oats neatly arranged and labeled on a textured surface, including rolled oats, chia seeds, soy milk, apple, Medjool dates, walnuts, almond butter, and sea salt flakes.
  • Apples: A great source of fiber and vitamin C; use any variety you have on hand.
  • Rolled Oats: Full of soluble fiber and minerals. Opt for gluten-free if necessary.
  • Chia Seeds: These tiny seeds are loaded with nutrients, including omega 3’s and expand to keep you full longer.
  • Soy Milk: Adds a creamy texture and contributes additional protein to the meal. Feel free to use any dairy-free milk, such as almond milk or oat milk, as a liquid alternative.
  • Walnuts: A crunchy addition that offers healthy fats and a satisfying texture.

Step-By-Step Instructions

Grate the apple to start building the flavor foundation. Combine the oats, chia seeds, cinnamon, and soy milk in jars and let them soak, transforming them into a creamy delight. Stir and close the lid, before putting in the fridge. Blend dates, almond butter, and a pinch of salt for a homemade caramel sauce that’s both rich and healthy. Assemble your oats by stirring and topping with yogurt, walnuts, and your caramel sauce. Now, enjoy the delightful fall flavors of this delicious oat mixture.

A jar of freshly prepared apple pie overnight oats before the final toppings are added, highlighting the layers of oats and chia seeds.

Variations and Tips

  • Add Fresh Fruit: Fresh berries or sliced pears, or bananas make a delicious topping.
  • Add Dry Fruits: raisins or cranberries can be added for a fun twist.
  • Protein Boost: Stir in a scoop of your favorite plant-based protein powder for an extra protein hit.
  • Peanut Twist: swap the almond butter for peanut butter in the Date Caramel Sauce for a delicious change.
  • On-the-Go: Layer your oats in a mason jar for an easy, transportable breakfast option.
Close-up of a creamy jar of apple pie overnight oats topped with walnuts and caramel sauce, with a fresh apple and a jar of caramel in the background.

Why You’ll Love These Apple Pie Overnight Oats

  • Heart-Healthy
  • Protein-Packed
  • Fiber-Rich
  • Effortless Prep
  • Deliciously Sweet
A hand holding a jar filled with apple pie overnight oats, garnished with crushed walnuts on top, ready to be enjoyed with a golden spoon resting beside it.

Apple Pie Overnight Oats with Date Caramel Sauce

5 from 3 votes
Delicious and nourishing overnight oats with the flavors of apple pie, topped with crunchy walnuts and sweet date caramel sauce.
Sarah Cobacho (
Prep Time15 minutes
Cooling Time 8 hours
Total Time8 hours 15 minutes


Servings 2


  • 1 apple
  • 1 cup rolled oats
  • 2 tbsp chia seeds
  • 1 tsp ground cinnamon
  • cup soy milk
  • 2 tbsp soy yogurt
  • 2 tbsp crushed walnuts

Date Caramel Sauce

  • 2 Medjool dates, pitted
  • 1 tbsp almond butter
  • ¼ cup soy milk
  • 1 pinch sea salt flakes


  • Grate the apple.
  • Divide the oats, chia seeds, cinnamon, grated apple, and soy milk into two jars (we used 10 oz/300 ml jars). Stir well and let it sit in the fridge for at least 4 hours, ideally overnight.
  • Blend the Medjool dates, almond butter, pinch of salt, and ¼ cup soy milk to create the caramel sauce. (this can be prepared in advance and kept in the fridge)
  • Take the oats out of the fridge, give them a stir. Top the oats with the yogurt, crushed walnuts, and Date Caramel Sauce. Enjoy!

Per Serving

Calories 502kcalCarbohydrates 69gProtein 19gFat 20gSodium 89mgFiber 14gVitamin A 128IUVitamin C 5mgCalcium 385mgIron 5mg
COURSE Breakfast
CUISINE American
KEYWORDS apple pie, easy breakfast, High Protein, overnight oats
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Can I make this recipe nut-free?

Absolutely, just use nut-free milk and swap almond butter for tahini and walnut for pumpkin seeds.

How long can I store overnight oats?

They keep well in the fridge for up to 4 days.

Are overnight oats gluten-free?

Yes, use certified gluten-free oats if needed.

Can I heat overnight oats?

Sure, if you prefer them warm, let them soak overnight and heat them up in the microwave or on the stove in a small saucepan.

What can I use instead of soy yogurt?

Any plant-based yogurt will work for this recipe.

I can’t have oats; what can I use instead?

Try replacing the oats with cooked quinoa for a delicious wholegrain alternative.

Can I use steel-cut oats?

Not without cooking them first, as they would not soften enough. You can use quick or rolled oats for overnight oats.

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  1. Hi Sarah,

    If you were meal prepping this for 5 days, could you add the date caramel sauce and yoghurt to each individual jar instead of having to add these each morning before serving? I get that the crushed walnuts would be better added just before serving.

    Thanks in advance!

    1. Hey Mango, yes absolutely I would pre-pack them all together for convenience 🙂 As you mentioned the nuts might be freshest and keep their crunch added at the last minute, but I would probably add them directly too if I was a bit short on time in the morning. Let me know how you go with the recipe 💚

  2. Bonjour, tes recettes me plaisent beaucoup, mais il n’y a pas possibilité d’avoir la traduction 🥲. Vraiment dommage

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