Getting kids to eat a healthy breakfast can be challenging. These Apple Pie Protein Overnight Oats check all the boxes – high protein, high fiber, and healthy sources of fat!
Not only do they pass the nutritional test, but they are also deliciously creamy and sweet without any added sugar. If that wasn’t enough, they can also be made ahead of time and stored in the fridge for easy use. This makes them the perfect meal prepped kid’s breakfast for a less stressful morning meal!
Nutrition Benefits of Overnight Oats
As a dietitian, I want parents to become more educated about WHY certain foods are healthy for their kids. Let’s review the benefits of these Apple Pie Overnight Oats and why your child can benefit from them.
400 calories
I see kids under eating WAY too often. Kids need adequate calories throughout the day to maintain basic functions – growth, digestion, immunity, etc. A great way to calculate your kid’s calorie needs is to use their weight in kilograms:
- Infants: 100cal/kg/day
- 1 to 3 years: 80 kcal/kg/day
- 4 to 5 years: 70kcal/kg/day
- 6 to 8 years: 60 to 65 kcal/kg/day
- 9+: 35 to 45 kcal/kg/day
**These reference ranges do not take into account any illnesses or conditions that could cause increased caloric needs.
14 grams of protein
I often sound like a broken record when it comes to kids and their protein intake. But it’s true, protein is one of those most common nutrient deficiencies in kids! That’s why a super easy make-ahead high-protein breakfast is great to have on hand. Click here for other kid-approved protein sources.
8 grams of fiber
Fiber is yet another common nutrient deficiency in children. Fiber not only helps regulate digestion but also sets the stage for a healthy gut microbiome. SO many long-term digestive disorders can be prevented with adequate fiber intake, starting at a young age. Fiber in this recipe comes from oats and apples.
Fiber requirements are as listed:
- 1-3 years: 19 grams/day
- 4-8 years: 25 grams/day
- 9-13 years: 26-31 grams/day
- 14-19 years: 26-38 grams/day
6 grams of healthy fat
The average toddler/child diet has no shortage of fat. 🙂 But healthy fat, aka unsaturated fats, are hard to come by. The healthy fats in this recipe come from yogurt and almond butter. Other sources of healthy fat include:
- Fish
- Nuts/seeds
- Nut butter
- Avocado
- Olive oil
- Olives
Apple Pie Protein Overnight Oats (without protein powder!)
Ingredients
- 1 apple chopped into 1" cubes
- 1 tbsp cinnamon
- 2 tbsp water
- 1 cup almond milk plus more if needed
- 1/2 cup vanilla yogurt Two Good is my favorite low sugar brand!
- 1/4 cup maple syrup
- 1 cup oats steel cut or quick oats
- 1 tbsp almond butter for topping
Instructions
- Begin by cooking the apples. Combine the chopped apples, cinnamon, and water in a small saucepan. Cover and cook on medium heat for 10 minutes, until the apples are soft.
- Combine the vanilla yogurt, maple syrup, and almond milk in a medium mixing bowl. Mix this mixture until well combined.
- Add the oats to the milk/yogurt mixture. Add additional almond milk if needed. The mixture should be very loose. You want to have enough almond milk to cover the oats by about 1-2" so the oats have room to expand!
- Separate the oat mixture into 2 separate containers. Top with the cooked apples and 1 tbsp of almond butter drizzled on top.
- Cover and store in the refrigerator overnight before eating. Store for up to 1 week.
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