These Date Caramel Apple Overnight Oats are like Fall in a jar! They combine chopped apples, warming cinnamon and a homemade date caramel for a meal prep breakfast that tastes like dessert, but with 30g of protein and 7g of fiber! Perfect for busy mornings, when you just need something nourishing & delicious to grab and go.
There is something incredibly satisfying about having a nourishing & delicious breakfast prepped and ready to go for you in the morning. Don’t get me wrong, I love a hot, egg-based breakfast too but some days it’s just not in the cards. Whether you’re a busy mom, in a rush to get to work, or just want a tasty breakfast, these date caramel apple overnight oats are for you!
In case you haven’t heard of it yet, date caramel is this fascinating & viral concept that involves blending together dates with some milk, vanilla extract & salt. The natural sweetness and toffee-like notes of dates mimic the traditional, sugar-y caramel we all know and love. This is a great alternative that’s refined sugar free and has some fiber too!
Besides pumpkin spice, I’d consider caramel apple to be one of the most iconic Fall flavor combos out there. And this overnight oats recipe evokes all the cozy vibes, with hints of cinnamon, that sweet date caramel, and refreshing chunks of crisp apple. It tastes like dessert for breakfast while sneaking in a solid chunk of protein and fiber. These date caramel apple overnight oats need to be added to your meal prep menu immediately!
Why You’ll Love these Caramel Apple Overnight Oats with Date Caramel
- They taste like dessert for breakfast, but with 30g of protein & 7g of fiber!
- They feature an easy homemade date caramel, so they’re refined sugar free.
- You can meal prep them to have on hand as a quick & easy weekday breakfast!
- They are full of cozy and nostalgic fall flavors.
- This recipe is gluten free, and can easily be made dairy free and vegan.
What You Need to Make these Apple Cinnamon Overnight Oats with Date Caramel
For the Apple Cinnamon Overnight Oats:
- Rolled Oats: Old-fashioned/rolled oats are what you want here (gluten free certified if needed). Also, Bob’s Red Mill sells “Protein Oats” which taste the exact same as normal oats but will boost the protein even more!
- Chia Seeds: Chia seeds add additional fiber, protein and antioxidants to this breakfast recipe. They also help to thicken the overnight oats.
- Vanilla Protein Powder: I’ve only tried this with Wellious vegan vanilla protein powder which is my fav because it’s not chalky and it’s sweetened with monkfruit. If you omit the protein powder, I recommend reducing the amount of milk to 1/2 cup.
- Cinnamon & Kosher Salt: Warming cinnamon flavor pairs so well with the chopped apples & date caramel!
- Greek Yogurt: I recommend a bit of full-fat plain greek yogurt or skyr to add creaminess to these date caramel apple overnight oats. If you’re dairy free, use one like Siggi’s Plant-Based or omit it entirely.
- Date Caramel: This healthy homemade date caramel is completely refined sugar free. The batch below makes enough for 7 jars of overnight oats.
- Milk: I use 2% but you can use whatever milk you prefer, including a non-dairy one.
For the Date Caramel:
- Medjool Dates: These are truly nature’s candy! Let them soak until super soft so that they blend easily. Oh and don’t forget to remove the pits.
- Light Coconut Milk: I used light canned coconut milk, but any type of milk will work here. Feel free to add more if you want the date caramel to be a thinner, more drizzle-able consistency.
- Vanilla Bean Paste: Vanilla bean paste is elite, but extract works too.
- Kosher Salt: Just a pinch to enhance all the flavors.
How To Make these Date Caramel Apple Overnight Oats
Soak Dates, then Blend Together Date Caramel:
First, place dates in a small bowl and cover with hot/boiling water. Allow them to soak for up to 10 minutes, until super soft. Then, drain off the water and add them to a small blender (or blending cup) with the remaining date caramel ingredients (coconut milk, vanilla bean paste & kosher salt). Blend until smooth – it should be relatively thick. This will make enough for 7 overnight oats, and leftovers can be stored in an airtight container in the fridge for 1-2 weeks.
Mix Apple Cinnamon Overnight Oats & Let Soak:
In a medium-sized jar or airtight container, stir together the oats, protein powder, chia seeds, cinnamon & kosher salt. Then, add in the yogurt, date caramel and milk. Stir until combined, then add in chopped apple. Cover with a lid and refrigerate for at least 3 hours, but preferably overnight.
Top & Enjoy:
Finally, top your caramel apple overnight oats with more greek yogurt, chopped apples & date caramel as desired. Chopped nuts or some hemp seeds would also be great on here. Enjoy!
Which Protein Powder Should I Use?
Any vanilla protein powder (whey-based or plant-based) should work here. However, the taste and texture will vary slightly depending on which brand you use! I have only tried this recipe using the Wellious vegan vanilla protein powder. It’s one of the best plant-based protein powders I’ve had because it’s not chalky. It’s also sweetened naturally with monkfruit which adds some additional sweetness (but no sugar) to these caramel apple overnight oats.
As listed in the notes of the recipe card, if you choose to omit the protein powder or use collagen instead, I definitely recommend reducing the amount of milk to about 1/2 cup. This is because the protein powder is pretty absorbent so when you get rid of that, your overnight oats will be too “soup-y” if you don’t reduce the amount of milk.
Topping Ideas:
These date caramel apple overnight oats are already delicious as is, but if you wanna jazz them up a bit more, here are some tasty and nourishing topping ideas!
- Chopped Nuts: Pecans or walnuts would be great here to lean into the fall vibe while also adding more healthy fats and micronutrients.
- Greek Yogurt: More full-fat plain greek yogurt or skyr on top is a no brainer to boost the protein and add some probiotics!
- Apples: Although there are already chopped apples mixed into the overnight oats, it can never hurt to add some more on top! I like Granny Smith here because it’s tart and not too sweet.
- Date Caramel: If you prefer things on the sweeter side, drizzle a bit more date caramel on top. The date caramel consistency can be thinned out by adding more coconut milk.
- Hemp Seeds: A great source of plant-based protein and pretty much tastes like nothing!
What is Date Caramel? How Long Does it Last?
Date caramel has become very trendy in the last few years, and for good reason! It’s a naturally sweetened alternative to traditional caramel, made from just a few simple ingredients: medjool dates, coconut milk, vanilla & salt. It has the same sweet and toffee-like notes as caramel, but without any refined sugar.
The date caramel recipe listed below makes enough for 7 portions of overnight oats, and you can store any leftover that you have in an airtight container in the fridge for 1-2 weeks. It will thicken up as it sits, so if you want to get it to a drizzle-able consistency, simply blend or stir it with more coconut milk.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for more Meal Prep Breakfast Recipes?
- Peaches & Cream Chia Pudding
- Homemade McDonald’s McGriddles
- Apple Chai Baked Oatmeal
- Mushroom Feta and Spinach Egg Bake
- Peanut Butter & Jelly Overnight Oats
Date Caramel Apple Overnight Oats
Equipment
- immersion blender or small blender
- spoon
Ingredients
For the Caramel Apple Overnight Oats:
- ⅓ cup rolled oats
- 1 scoop vegan vanilla protein powder optional*
- ½ tbsp chia seeds optional*
- ¼ tsp cinnamon
- pinch of kosher salt
- ⅔ cup milk of choice (I used 2%)
- 1 heaping tbsp full-fat plain greek yogurt or skyr
- 1 tbsp date caramel – see below
- ¼ cup diced apple (I like Granny Smith here)
For the Date Caramel (Makes Enough for 7 Overnight Oats):
- 7 pitted medjool dates
- ¼ cup light canned coconut milk + more as needed (can sub milk of choice)
- 1 tsp vanilla bean paste or extract
- pinch of kosher salt
Instructions
- First, place dates in a small bowl and cover with hot/boiling water. Allow them to soak for up to 10 minutes, until super soft. Then, drain off the water and add them to a small blender (or blending cup) with the remaining date caramel ingredients. Blend until smooth – it should be relatively thick.7 pitted medjool dates, ¼ cup light canned coconut milk, 1 tsp vanilla bean paste, pinch of kosher salt
- In a medium-sized jar or airtight container, stir together the oats, protein powder, chia seeds, cinnamon & kosher salt. Then, add in the yogurt, date caramel and milk. Stir until combined, then add in chopped apple. Cover with a lid and refrigerate for at least 3 hours, but preferably overnight.⅓ cup rolled oats, 1 scoop vegan vanilla protein powder, ½ tbsp chia seeds, ¼ tsp cinnamon, pinch of kosher salt, ⅔ cup milk of choice, 1 heaping tbsp full-fat plain greek yogurt or skyr, 1 tbsp date caramel, ¼ cup diced apple
- Top your caramel apple overnight oats with more greek yogurt, chopped apples & date caramel as desired. Enjoy!
Notes
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.