Baked Apple Oatmeal with Caramel (Easy & Cozy Breakfast)

All the cozy, nostalgic flavors of caramel apple pie—sweet dates, warm cinnamon, and tender baked apples—baked right into a high-protein oatmeal you can enjoy all week. This baked apple oatmeal brings together wholesome oats, grated apples, and a silky date caramel for a naturally sweet, balanced breakfast that feels indulgent but is packed with nutrients.

It’s one of my favorite make-ahead breakfast recipes for fall or anytime you want something warm, cozy, and nourishing. Plus, the simple ingredient list keeps it gluten-free, dairy-free optional, and perfect for busy mornings.

Why You’ll Love This Healthy & High-Protein Baked Apple Oatmeal

This oatmeal bake delivers that caramel apple pie flavor without refined sugar, thanks to fiber-rich apples, warm cinnamon, and naturally sweet Medjool dates blended into a creamy, gooey caramel. It tastes indulgent, but every ingredient brings something nourishing to the table.

Oats provide slow-digesting carbs and energizing fiber, while Greek yogurt and protein powder (both totally optional!) add a satisfying protein boost to keep you full longer. It’s a great meal prep breakfast for the week, and the texture hits that perfect balance of soft, tender oats with caramel-swirled, golden baked apples on top.

This is one of those cozy, wholesome baked oatmeal recipes that feels like a treat but still supports your nutrition goals. And as a registered dietitian and foodie, there’s nothing more ideal.

Ingredients That Make This Recipe Cozy, Nutritious & Meal Prep–Friendly

Ok, back to what makes this yummy recipe so nutritiously delicious. Wholesome rolled oats, grated apples, cinnamon, and almond milk create a naturally sweet, comforting base, while almond butter adds healthy fats to keep you energized.

This baked oatmeal bake also doubles as a great gluten-free breakfast idea or high-protein breakfast bake if you add yogurt or protein powder. It’s seriously the most perfect, cozy, and delish way to start the day — or to enjoy as a snack or sweet bite whenever the craving hits. I’m not exaggerating when I say this baked apple oatmeal has been in the weekly rotation over here.

Whether you’re craving an easy fall breakfast, a meal prep oatmeal option, or a healthy spin on caramel apple flavors, this recipe fits effortlessly into your morning routine while still feeling like a treat. Hope you love it!

Ingredients You’ll Need:

For the oatmeal bake:

• Gluten-free rolled oats (I like One Degree)
• Baking powder
• Cinnamon
• Nutmeg
• Sea salt
• Ground flaxseed or hemp seeds
• Unsweetened almond milk (or milk of choice)
• Unsweetened applesauce
• Apples
• Egg whites
• Pure maple syrup
• Vanilla extract
• Creamy almond butter or peanut butter
• Vanilla protein powder (optional; I like Ritual Protein)
• Full-fat Greek yogurt (optional; replace almond milk for added creaminess)
• Optional Add-ins: chopped pecans or walnuts, raisins, or a sprinkle of oats + cinnamon for topping)

For the date caramel:

• Pitted Medjool dates
• Warm water
• Creamy almond butter
• Vanilla extract
• Sea salt

How To Make Baked Apple Oatmeal with Caramel (Easy & Cozy Breakfast)

Preheat the oven to 375°F.

Grease a 10×8-inch baking dish (or anything similar) with avocado oil spray or line with parchment paper.

Make the date caramel:

Add the dates, warm water, almond butter, vanilla, and salt to a high-speed blender, immersion blender cup, or food processor. Blend until smooth and creamy, scraping down the sides as needed.

Add a splash of more water if needed to thin. Set aside.

Mix the oatmeal base:

In a large bowl, combine oats, baking powder, cinnamon, nutmeg, salt, and flaxseed or hemp seeds.

In a separate bowl, whisk together almond milk, applesauce, grated apple, egg whites, maple syrup, vanilla, and nut butter until smooth.

Whisk in protein powder if using, along with an extra 2–3 tablespoons of almond milk to maintain a thick, but pourable batter. Stir in Greek yogurt, if using.

Combine the wet and dry ingredients: pour the wet mixture into the dry and stir until just combined. Fold in any add-ins if desired.

Assemble & Serve:

Pour half of the oatmeal mixture into the prepared baking dish and spread it evenly with a spatula.

Spoon 6–8 small dollops of date caramel over the surface, then use the back of a spoon to gently swirl it into the oats.

Pour the remaining oatmeal mixture on top and spread evenly.

If you have any caramel left, spoon it over the top and lightly spread.

Arrange the thinly sliced apple evenly over the surface (not overlapping), then sprinkle with cinnamon. Bake until golden and set.

Bake for about 40 minutes, or until the top is golden and the center is set. Let cool for at least 10 minutes before slicing.

Serve warm with an extra drizzle of caramel or nut butter. Enjoy!

To Store:

Keep in an airtight container in the fridge for up to 5 days.

Reheat in the toaster oven at 350°F for about 5–10 minutes, or in the microwave for 30–45 seconds.

Recipe Substitutions & Questions

You can easily customize this baked apple oatmeal based on what you have on hand. Use gluten-free rolled oats or swap in quick oats if needed (just note the texture will be slightly softer). Any milk works here—almond, oat, cashew, or regular dairy milk. For the seeds, feel free to use ground flaxseed or hemp seeds interchangeably.

If you don’t have applesauce, mashed banana is a great substitute, and you can use any apples you like for the grated and sliced portions. Nut butter is flexible too: almond butter, peanut butter, or cashew butter all add creaminess and healthy fats. For extra protein, add vanilla protein powder—my go-to is Ritual Protein, and they also make a Pregnancy and Postpartum version. You can find a full list of My Favorite Protein Powders HERE, and if you want to learn how to choose a high-quality option, check out my post How To Identify High-Quality Protein Powder. Greek yogurt is optional but adds extra creaminess and protein; coconut yogurt works if you need a dairy-free alternative.

For mix-ins, chopped pecans or walnuts add crunch, raisins add natural sweetness, and you can sprinkle a little extra cinnamon or oats on top for more texture. The date caramel is also very forgiving—swap almond butter for peanut or cashew butter, and adjust the water to thin as needed.

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Can I make baked apple oatmeal without eggs?

Yes! To make baked apple oatmeal egg-free, try using a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water per egg) or a chia egg. These substitutes help bind the batter while keeping the texture soft and tender, just like the original recipe. I have a whole blog post on The Best Egg Replacements for Cooking & Baking HERE.

How can I make baked apple oatmeal lower in sugar?

You can reduce the sweetness by using fewer dates in the caramel or swapping maple syrup for a smaller amount. The natural sweetness from the grated apples keeps it flavorful, and using unsweetened almond milk or skipping optional raisins makes the baked oatmeal lighter and lower in sugar.

More High-Protein Breakfast & Snack Recipes:

• Healthy Pumpkin Protein Balls
• PB Chocolate Chip Protein Balls
• Salted Maple Protein Cookie Bars
• Healthy Berry Oatmeal Protein Muffins (Easy + Gluten-Free)    
• Starbucks-Style Cheesy Egg Bites (High-Protein & Toddler-Friendly)
• Fluffy High-Protein Cottage Cheese Pancakes (No Added Sugar, Kid-Friendly)