two jars full of overnight oats and pumpkin on the side

Apple Cinnamon Overnight Oats Parfait

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

This Overnight Oats Parfait is an excellent healthy breakfast, as well as great for weight loss! It is high in protein, healthy carbs, and healthy fats and full of flavor! 

With this breakfast recipe, you can’t wait to wake up the next day! Even with the gloomy and cold weather as it’s so cozy and warming. It’s a simple breakfast to impress your friends and family with. The perfect fall breakfast that you can also make vegan! Let me know in the comments below if you enjoy it!

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Ingredient Selection Tips

Apple Pie Spice

Markets have various options for ready-made spice mixes on the market. You can find them online, or at your local store. Or you can make them yourself. Apple pie spice is a mixture of cinnamon, nutmeg, and allspice. You can also add cardamom and/or ginger.

If you want to know more about the amazing benefits of cinnamon, here is an article for you! 5 Health Benefits of Cinnamon, The Most Loved Autumnal Spice!

Old-Fashioned Oats

Check the ingredient list to ensure the only ingredient is whole-grain organic oats. There is no need for additional sugar, flavors, or preservatives.

Noteworthy Health Benefits


Apples are an excellent source of vitamin C and fiber. They also contain polyphenols, which are rich in antioxidants. 

Here are some reasons we should eat apples:

Apples can help you lose weight – they are full of fiber and water, which helps you feel full

They help lower your blood cholesterol levels, which is important for heart health.

They can also help lower blood pressure

Apples can lower the risk of type 2 diabetes

Some compounds can help fight asthma

They boost brain health

Apples are important for gut health

They may be great for bone health

Want to know more about the fantastic benefits of apples? Consider checking this article!


Oats are one of the healthiest grains. They are gluten-free and are a substantial source of fiber and carbs. They contain more protein and fat than most other grains. They are also high in many vitamins, minerals, and antioxidants.

Here are some health benefits of having them in our regular diet:

  • They can lower cholesterol levels
  • They can improve blood sugar control
  • Oats are filling, which can help with weight loss.
  • It may help with skin health
  • They are excellent for colon health

Learn more about the health benefits of different types of oats here.

Chia Seeds

Chia seeds have a large number of health benefits. They are rich in nutrients, full of fiber, iron, and calcium, rich in antioxidants, and a wonderful source of omega-3 fatty acids.

They can be an excellent replacement for eggs, called “chia eggs” if mixed with water to form a gel-like consistency. It’s a good option for a vegan diet, as they contain protein.

Health benefits:

  • Chia seeds may help to lose weight because of the fiber and protein
  • May lower risk of heart disease
  • They are helpful for bone health
  • May reduce blood sugar levels
  • May lower blood pressure
  • They can promote regularity for a healthy digestive tract

Find out more about the amazing benefits of chia seeds here!

Diet Preference Tweaks

Vegan / Fully Plant-Based

For a fully vegan version, swap the Greek yogurt with non-dairy yogurt. 

two jars full of overnight oats and pumpkin on the side

Apple Cinnamon Overnight Oat Parfait

Yum Caitlin Havener
These Overnight Oat Parfaits are an excellent healthy breakfast as well as great for weight loss! They are high in protein, healthy carbs, and healthy fats – and full of flavor!
4.50 from 2 votes
Prep Time 10 mins
Total Time 8 hrs
Course Breakfast
Cuisine American
Servings 1
Calories 444 kcal



  • Add oats and chia seeds to a mason jar.
  • Add milk, cover, and shake to combine.
  • In a small bowl, add Greek yogurt and a scoop of vanilla protein powder. Mix until smooth.
  • Remove the lid from the mason jar, and layer in the yogurt and protein mixture.
  • Add the diced apple and apple pie spice on top of the yogurt mixture.
  • Seal mason jar with the lid, and place in the refrigerator overnight.



Calories: 444kcalCarbohydrates: 61gProtein: 29gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gCholesterol: 28mgSodium: 205mgPotassium: 468mgFiber: 13gSugar: 22g
Keyword apple cinnamon oats, healthy breakfast, healthy dessert, overnight oats
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