Apple Pie Overnight Oats with Date Caramel Sauce

There’s something oddly comforting about apples, right? Maybe it’s the fact they’ve been quietly holding down the snack game since grade school. Or maybe it’s because they somehow make anything feel a little more wholesome — even if your last 24 hours included stress-eating fries in the car and forgetting what a vegetable looks like.

Either way, this recipe’s here to help you reset. Not with a side of guilt. Nope. We’re doing this the feel-good way.

These Apple Pie Overnight Oats with a super-simple Date Caramel Sauce are exactly what you need when you want breakfast to feel like a warm hug. Even if it’s cold. Even if you’re still wearing your pajama pants at noon.

It’s creamy. It’s comforting. It actually tastes like dessert. And it takes, like, 5 minutes to make.

Let’s get into it.

What You’ll Need

Base:

  • 1 cup rolled oats
  • 1 ½ cups unsweetened plant milk (almond, soy, oat — you do you)
  • 2 tablespoons chia seeds
  • 1 teaspoon cinnamon
  • 1 medium apple (grated or finely chopped)
  • 2 tablespoons plant-based yogurt (optional, but recommended for creaminess)
  • 2 tablespoons crushed walnuts (optional topping)

Date Caramel Sauce:

  • 2 soft Medjool dates (pitted)
  • 1 tablespoon almond butter
  • ¼ cup plant milk
  • Pinch of sea salt

That’s it. If you’ve got these, you’re in business.

Let’s Talk About Why This Recipe Slaps

Because honestly, it does. And not just because it’s easy.

Here’s the deal: you’re getting fiber from the oats, hydration and nutrients from the chia seeds, natural sweetness from apples and dates, and that sneaky little protein boost from the almond butter.

And you’re not sacrificing flavor to do it. It’s basically breakfast that tastes like pie — without the sugar crash, bloating, or the general “what have I done” vibe that sometimes tags along after dessert-for-breakfast moments.

But most importantly, it feels good. And feeling good is what we’re after here.

Tools You’ll Need (Don’t Worry, This Is Low-Maintenance)

  • A bowl or mason jar
  • A spoon
  • A small blender or food processor (for the caramel)
  • A grater or sharp knife (for the apple)
  • Measuring cups/spoons

Basically: if you can stir and blend, you’ve got everything you need.

Substitutions & Variations That Work

Not everyone stocks their kitchen like a food blogger, and that’s totally fine. This recipe is super flexible. Here’s how to tweak it:

  • No chia seeds? Use ground flax instead. It won’t be quite as pudding-y, but still gets the job done.
  • No almond butter? Any nut or seed butter works. Peanut butter gives it a classic vibe. Tahini? Very cool.
  • Can’t do walnuts? Try pecans, almonds, pumpkin seeds… or leave the nuts off completely.
  • Gluten-free? Just make sure your oats are certified gluten-free.
  • No blender? Mash the dates with a fork in warm milk. Not as smooth, but it still brings the flavor.
  • Not into raw apple texture? Sauté your apple in a tiny bit of coconut oil and cinnamon. Next level.

Pro Tips From Someone Who’s Made This a Bunch

  1. Soak your dates in warm water first if they’re dry or tough. Five minutes makes a big difference in your caramel blending smooth.
  2. Double the caramel. Trust me. You’re going to want to drizzle it on everything for the next 72 hours.
  3. Layer like a parfait if you’re feeling fancy. It looks cute and keeps the textures interesting.
  4. Grate half the apple, chop the rest. You’ll get that perfect mix of flavor and crunch.
  5. Taste your oats before chilling. You might want a pinch of salt or splash of maple syrup depending on your apple’s sweetness.

Can You Make It Ahead?

Yes, and you should.

This recipe wants to be made the night before. The oats soak up all the cinnamon-y milk goodness and thicken overnight into a super satisfying, pudding-like texture.

The date caramel keeps in the fridge for 3–4 days too, so make a batch and thank yourself later.

Just mix everything, toss it in a jar, pop it in the fridge, and wake up to breakfast already done. Morning-you will love night-you for this.

How to Make It (Step-by-Step)

  1. Prep the base. Grab a bowl or jar. Add the oats, chia seeds, cinnamon, apple, milk, and yogurt. Stir it all up until everything’s evenly mixed.
  2. Make the caramel. Blend the dates, almond butter, milk, and sea salt in a small blender or food processor until smooth.
  3. Assemble. Pour the oat mixture into your jars or containers. Drizzle in some caramel sauce. Add a sprinkle of walnuts.
  4. Chill. Cover and refrigerate for at least 4 hours, or overnight.
  5. Serve. The next morning, give it a stir and taste. Add more caramel if you want (which you probably do). That’s it. Done.

The Nutrition Breakdown (In Case You’re Curious)

This isn’t an exact science, but per serving, you’re looking at roughly:

  • ~400–450 calories
  • 11–13g protein
  • 11g+ fiber
  • 18g healthy fats
  • Plenty of vitamin C, potassium, and magnesium

Basically, it’s a powerhouse breakfast that doesn’t feel like one.

Also: no refined sugar, plenty of gut-loving fiber, and enough energy to actually hold you over until lunch. Radical.

Leftovers & Storage

Made too much? First off, congrats. Second, here’s what to do:

  • Keep it in an airtight jar in the fridge. It’ll last 3–4 days.
  • Add a splash of milk before eating if it thickens too much.
  • You can warm it up if you prefer, but it’s designed to be eaten cold.
  • The caramel sauce also stores separately — just keep it in a small jar and use it whenever the mood strikes (on oats, toast, even apples).

Quick FAQ

Can I use steel-cut oats instead of rolled? Not recommended. Steel-cut oats won’t soften properly unless pre-cooked. Stick with rolled or quick oats.

Can I add protein powder? Yes! Vanilla or unflavored blends best. Add with the milk and stir well.

What’s the best apple to use? Any kind works, but Fuji or Honeycrisp are sweet, crunchy, and amazing here.

Can I skip the yogurt? Yep. It adds creaminess, but you’ll still get good texture without it.

Do I have to blend the caramel? No, but blending gives you that super-smooth drizzle. Otherwise, mash and mix manually (it’ll be more rustic, but still tasty).

Wrap Up

So, what do you think?

You ready to wake up to breakfast that feels like it was made for you by someone who actually loves you? Because that’s the vibe here. You’re not punishing yourself for yesterday. You’re taking care of yourself today.

And that’s always worth showing up for.

Try it out. Tweak it. Make it yours. And if you’ve got questions — or you just want to share how your version turned out — drop a comment. I’d seriously love to hear what you did with it.

Now go soak those oats. You got this.