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Caramel Apple Overnight Oats


Your new favorite dairy-free, kid-friendly breakfast has arrived! Caramel Apple Overnight Oats is the perfect fall breakfast that you can prep the night before.  

Caramel Apple Overnight Oats for kids

Mornings can be hectic.  And by “can be” I mean they always are.  Breakfast can be cereal for days on end since there’s no time to whip up something special or even enough time to cook up eggs!  So making overnight oats is a lifesaver!  If you haven’t heard of this breakfast yet, basically all you do is soak oats (I used old fashioned) in milk overnight and then in the morning they’re soft and ready to eat! I’ve brought you the perfect flavor for fall… Caramel Apple Overnight Oats.

Why is it healthy?

This breakfast is packed with whole grains, fruit and it’s dairy free and contains protein that will satisfy your kids and you! (keep reading)  It will keep your kids  full until lunch time and the warm cinnamon flavor is perfect for fall.

How to make Caramel Apple Overnight Oats

Making it Dairy-Free

The star of these overnight oats is Ripple!  It’s a pea based milk and the shelf stable mini cartons come in 3 fabulous flavors, and the refrigerated milk is available in 5 flavors!  For this recipe you can use either the original flavor or vanilla!  Even if you aren’t completely dairy free like us, we love Ripple milk because of the nutrition it provides – much more than any other milk.   The plant based protein from peas gives each serving 8gm of protein!  To give you an idea of why that is so great, nearly all dairy alternatives have little or no protein.   Almond milk has 1g of protein per serving. Coconut milk has none. Cashew milk has none.   AND – the protein naturally found in peas helps you stay full. Studies show that pea protein activates the release of hormones in your body that keep you feeling full between meals.  A glass of Ripple satisfies hunger, either mixed into overnight oats or all by itself.  Ripple has 1/2 the sugar of dairy milk and 15% less than other dairy alternatives.

So grab your Ripple milk, a glass and the rest of your ingredients to make this easy breakfast your kids are going to love!

Dairy Free Overnight Oats

After I let my oats soak overnight, I assembled my glass!  I drizzled in a little bit of the caramel and put in a layer of oats.

Layered Overnight Oats

I then topped the oats with a layer of diced apples.  You can dice your apples the night before and keep them in the fridge if you don’t any work in the morning.  I finished my glass off with another layer of oats, apples and healthy caramel sauce!

How to make overnight oats

Why will your kids love these overnight oats?

Check out that caramel sauce.  It’s healthy and easy to make and your kids will go crazy for it!  Just drizzle it on top so that’s the first thing they see! They’ll think you’ve gone crazy and are serving them dessert for breakfast! If they don’t like Honey Crisp apples, use Fuji or Gala or whatever they prefer.

Caramel Apple Overnight Oats

We couldn’t have done it without Ripple milk! Just one little carton is all you need to make the most perfect breakfast!

Ripple Milk Overnight Oats

Needless to say, my photoshoot with these Caramel Apple Overnight Oats did not last long… I started to eat them and then I couldn’t stop!

Dairy Free Caramel Apple Overnight Oats


Caramel Apple Overnight Oats | Dairy Free | Healthy Recipes for KIds
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3.5 from 63 votes

Caramel Apple Overnight Oats

Your new favorite dairy-free, kid-friendly breakfast has arrived! Caramel Apple Overnight Oats is the perfect fall breakfast that you can prep the night before.  
Prep Time7 minutes
Total Time7 minutes
Course: Breakfast
Cuisine: American
Servings: 4 1 small glass
Calories: 351kcal




  • Combine oats, cinnamon, maple syrup and Ripple Milk (I used the vanilla flavor) in a small bowl or tupperware.  Cover and let refrigerate over night.
  • In morning, give the oats a good stir.
  • Chop up your apple into small pieces and layer in oats and apples to your glass!
  • Caramel Syrup: Melt the coconut oil and maple syrup together in the microwave, then whisk in almond butter until smooth.  Add a tiny splash of vanilla or pinch of salt if you want! Drizzle on top!


Calories: 351kcal | Carbohydrates: 52g | Protein: 9g | Fat: 13g | Saturated Fat: 6g | Sodium: 33mg | Fiber: 6g | Sugar: 22g
Keyword : Caramel Apple Overnight Oats



Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Just wondering if the calories in the recipe can be reduced somehow. At 550 calories per serving this seems quite high for a child (or small adult) to eat in 1 meal. Is the calorie count accurate? I was excited about the recipe but when I saw the calories per serving I decided not to make this.

The recipe actually makes four kid sized bowls and the caramel actually makes plenty extra! The calories weren’t adjusted for the serving size, but it is fixed now!

Thanks for replying. I might reduce the maple syrup in the recipe and put only a teaspoon or two of the caramel sauce on each serving. I think it should be enough sweetness especially if you use sweet apple in the recipe. The amount of added sugar is really an individual preference. I am really getting into overnight oats, because it’s so easy to make for breakfast. I put them into individual serving containers in the fridge and my 8 year old grabs them and eats breakfast on her own before school. It makes my life so much easier in the mornings. Oats are pretty filling and they keep me full until it’s time for lunch.

That sounds incredible! I wish mornings were that stress free! My favorite part about this recipe is all the apples, the diced up pieces with the oats is delicious. Enjoy!

20g of sugar per serving? My pediatrician said no more than 7g is what’s recommended. Is your sugar count a typo or am I misunderstanding?

I was very excited to read this but I do feel this has an extraordinarily high amount of sugar in it (natural as it is it is still high). I’d be very interested to see a version that is more healthy if you do one.

Hi Gayle, thanks for your feedback. I think this recipe would still be delicious with less maple syrup than is listed. Try reducing the syrup to 1 tablespoon in the oat mixture, and 1 tablespoon in the caramel.