High Fiber Apple Pie Overnight Oats with Walnuts: The 2-Minute Breakfast That Tastes Like Dessert and Fuels Like a Marathon

You want a breakfast that hits like a cheat meal but performs like a protein shake? This is it. High Fiber Apple Pie Overnight Oats with Walnuts gives you the apple pie flavor you crave, minus the crash and regret.

It’s creamy, crunchy, cinnamon-y, and wildly satisfying for hours. Make it in two minutes tonight, wake up to a powerhouse tomorrow. Your future self is already high-fiving you.

What Makes This Special

Most breakfasts are either tasty or healthy.

This one is both, and it’s ridiculously easy. You get gut-loving fiber from oats, chia, and apple, plus omega-3 fats from walnuts that keep you full. The cinnamon, vanilla, and a touch of maple give it classic apple pie vibes without the sugar bomb.

And unlike actual pie, this won’t sabotage your day—unless you count wanting it every morning.

Shopping List – Ingredients

• Old-fashioned rolled oats – 1/2 cup
• Chia seeds – 1 tablespoon
• Ground flaxseed (optional but clutch for fiber) – 1 tablespoon
• Unsweetened almond milk (or dairy/oat milk) – 3/4 cup
• Greek yogurt (plain, 2% or higher for creaminess) – 1/4 cup
• Apple – 1 small, diced (Honeycrisp, Fuji, or Granny Smith)
• Walnuts – 2 tablespoons, roughly chopped
• Maple syrup or honey – 1 to 2 teaspoons, to taste
• Vanilla extract – 1/2 teaspoon
• Ground cinnamon – 1 teaspoon
• Pinch of nutmeg (optional, but very apple pie)
• Pinch of salt – to sharpen flavors
• Lemon juice – 1/2 teaspoon (keeps apple bright)
• Optional add-ins: raisins or chopped dates, a scoop of vanilla protein powder, a spoon of almond butter

Cooking Instructions

1. Prep the apple: Dice the apple into small cubes. Toss with lemon juice, a sprinkle of cinnamon, and a tiny pinch of salt. This keeps it crisp and flavorful.
2. Mix the base: In a mason jar or container, add oats, chia seeds, flaxseed, cinnamon, nutmeg, and salt.

   Stir to combine so the spices distribute evenly.

3. Add wet ingredients: Pour in almond milk, Greek yogurt, vanilla, and maple syrup. Stir thoroughly. If using protein powder, whisk it into the milk first to avoid clumps.
4. Fold in the apple: Add half to the jar and reserve the rest for topping.

   You’re building layered flavor and texture—fancy, right?

5. Chill: Seal and refrigerate for at least 4 hours, preferably overnight. The oats hydrate, chia gels, and everything becomes creamy without effort.
6. Top and serve: In the morning, stir, then top with remaining apple and chopped walnuts. Add an extra splash of milk if you prefer looser oats.
7. Optional upgrade: Toast the walnuts in a dry skillet for 2–3 minutes until fragrant.

   The crunch and aroma? Next level.

Preservation Guide

Fridge: Store in an airtight container for 3–4 days. If you’re meal-prepping multiple jars, keep walnuts in a separate container and add just before eating to maintain crunch.

Freezer: You can freeze the oat mixture (without apples and walnuts) for up to 1 month.

Thaw overnight in the fridge, then add fresh apple and nuts before serving.

Texture rescue: If it’s too thick after chilling, add 2–3 tablespoons of milk and stir. If it’s too loose, add 1–2 teaspoons of chia, wait 10 minutes, stir again.

What’s Great About This

• High fiber payoff: Oats, chia, flax, and apple bring insoluble and soluble fiber that support digestion and steady energy.
• Balanced macros: Protein from Greek yogurt, healthy fats from walnuts, complex carbs from oats. That’s a blood-sugar-friendly trifecta.
• Fast and repeatable: Two minutes of effort, repeat all week.

  Minimal dishes, maximal ROI—IMO, that’s a win.

• Dessert-level taste: Cinnamon, vanilla, and apple turn this into legit apple pie energy without the sugar spike.
• Customizable: Swap milks, sweeteners, textures, and toppings without breaking the formula.

What Not to Do

• Don’t use quick oats if you want structure. They get mushy overnight and won’t give that satisfying bite.
• Don’t add walnuts the night before unless soggy is your brand. Keep them crunchy by adding in the morning.
• Don’t over-sweeten: The apple and vanilla already help.

  Start with 1 teaspoon of maple; you can always add more.

• Don’t skip the pinch of salt: It makes the cinnamon, vanilla, and apple pop. Without it, flavors taste flat.
• Don’t ignore ratios: Too little liquid = cement; too much = soup. Aim for roughly 1:1.5 oats to liquid, plus yogurt for creaminess.

Variations You Can Try

• Caramel Apple Crunch: Add 1–2 chopped dates and a drizzle of tahini.

  Finish with a sprinkle of flaky sea salt.

• Protein Boost: Stir in 1/2 scoop vanilla whey or plant protein. Increase milk by 2–3 tablespoons to keep it silky.
• Skillet Apple Upgrade: Quickly sauté the diced apple in 1 teaspoon butter or coconut oil with cinnamon until just tender. Chill before mixing for pie filling vibes.
• Apple-Pear Medley: Use half apple, half ripe pear for extra sweetness and fiber.

  Great for reducing added sweetener.

• Spice Market: Swap nutmeg for cardamom and add a tiny pinch of cloves. Cozy and bold.
• Dairy-Free: Use coconut yogurt and almond milk. Still creamy, still awesome.
• Seed Swap: No walnuts?

  Try pecans for classic pie energy or pumpkin seeds for a nut-free crunch.

FAQ

Can I use steel-cut oats?

You can, but use the quick-cooking steel-cut type and extend the soak to 12–24 hours. Regular steel-cut won’t soften enough and will feel overly chewy, which is… not ideal at 7 a.m.

Do I need the chia and flax?

No, but they’re the fiber and texture heroes. Chia gives thickness; flax adds omega-3s and a nutty backdrop.

Skip one if you must, but keep at least one for structure.

What’s the best apple to use?

Honeycrisp and Fuji are sweet and crisp, Granny Smith is tart and firm. If you’re reducing sweetener, go Honeycrisp. If you want zing, Granny Smith wins.

How can I make it lower sugar?

Use unsweetened milk, skip maple syrup, and add a few raisins or a half mashed banana for natural sweetness.

Cinnamon and vanilla also trick your brain—in the best way.

Can I warm it up?

Yes. Microwave for 30–60 seconds, stirring once. Add a splash of milk first to prevent drying out.

Warm apples + cinnamon = instant cozy.

Is this good for meal prep?

Absolutely. Make 3–4 jars at once. Store apples separately if you want max crunch and add walnuts right before eating.

Efficiency, but make it delicious.

How much fiber is in this?

Rough estimate per serving: oats (~4g), chia (~5g), flax (~3g), apple (~3–4g), walnuts (~2g). You’re looking at around 17–18 grams of fiber, depending on exact amounts. That’s a good chunk of your daily target.

Can I skip yogurt?

Yes.

Replace with an extra 1/4 cup milk plus 1–2 teaspoons nut butter for creaminess. Texture will be slightly looser but still satisfying.

The Bottom Line

High Fiber Apple Pie Overnight Oats with Walnuts is the breakfast that respects your time and your goals. It tastes like dessert, fuels like a balanced meal, and takes less time to make than your morning scroll.

Batch a few, stash the walnuts for the finish, and wake up to something you’ll actually look forward to. FYI: once this hits your routine, that sad granola bar doesn’t stand a chance.