This is dessert flavour doing breakfast work: warm cinnamon apples over a creamy, protein-loaded oat base. One jar is 36g of protein for 300 calories and just 2g of fat.

Ten minutes of prep the night before (or five jars on a Sunday) and breakfast is done for the week.

Ingredients

  • For the apple pie filling
  • Apples — ½ cup, chopped [P 0 C 8 F 0]
  • Sugar-free maple syrup — 1 tbsp
  • Cinnamon — ½ tsp
  • Water — 2 tbsp
  • For the overnight oats
  • Fat-free plain Greek yogurt — ½ cup [P 11 C 4 F 0]
  • Protein powder — 1 scoop, ~30 g (vanilla) [P 20 C 2 F 0]
  • Oats — ⅓ cup (rolled or quick) [P 3 C 18 F 2]
  • Milk — 2 tbsp (1% skim) [P 1 C 1 F 0]
  • Cinnamon — ¼ tsp

Method

  1. Make the filling. Mix the apples, ½ tsp cinnamon, syrup and water; microwave ~1 minute until soft.
  2. Mix the oats. Combine the oats, yogurt, milk, protein powder and ¼ tsp cinnamon.
  3. Layer and chill. Add the apple filling to a jar with the oat mix, seal, and refrigerate 3–4 hours or overnight. Top with more cinnamon.

What to eat it with

  • As-is — a complete grab-and-go breakfast.
  • A spoon of nut butter — adds richness (and ~30 cal).
  • Chopped nuts — pecans lean into the apple-pie feel.

Variations

  • Warm version: microwave the whole jar for a baked-apple-oatmeal feel.
  • Different fruit: pear works the same way.
  • Dairy-free: almond milk and a plant yogurt.

Honest notes

  • Fibre: about 5g, from the oats and apple.
  • Very low fat: at 2g, this is one of the leanest recipes in the book — the fat lives in whatever topping you add.
  • Macros: reconcile with the 300 cal / 36g protein listed; no correction needed.