Some mornings you just need something that feels a little indulgent but still sets you up right for the day. These soft and chewy breakfast cookies with applesauce and cinnamon hit that sweet spot perfectly. They taste like a warm apple pie baked into a satisfying handheld cookie, and yet every single ingredient is pulling its nutritional weight. No refined sugar, no white flour, and absolutely no guilt required.
The secret to keeping these cookies genuinely healthy starts with the base. Rolled oats and almond flour work together to give you a hearty, fibre-rich texture that holds together beautifully without turning cakey or dry. Unsweetened applesauce does double duty here. It replaces oil or butter almost entirely, keeping the cookies moist and soft while adding natural fruit sweetness. A ripe mashed banana deepens that natural sweetness further, so you only need a small drizzle of pure maple syrup to round things out. Compare that to a traditional cookie recipe leaning on half a cup of white sugar and a full stick of butter, and the difference is pretty dramatic. Each cookie clocks in at around 120 calories with 5 grams of protein, which means these are actually filling rather than just tasty.
Cinnamon is the star spice here, and it earns its place far beyond flavour alone. Research consistently links cinnamon to better blood sugar regulation, which makes it a genuinely smart addition to a morning meal that already contains natural fruit sugars. A pinch of nutmeg and a little vanilla extract round out the warm spice profile without overpowering the apple. The protein boost comes from a generous scoop of vanilla protein powder blended right into the dough, plus a whole egg to bind everything together. If you prefer a plant-based version, a flax egg works just as well, keeping the cookies vegan and still perfectly chewy. Stir in some chopped walnuts or pumpkin seeds for crunch, or fold in a handful of raisins if you want little bursts of extra sweetness throughout.
These cookies come together in one bowl, bake in 13 minutes, and store brilliantly for the whole week ahead. They are a fantastic grab-and-go breakfast for busy mornings, a smart post-workout snack, or even a healthy lunchbox treat for kids. Make a double batch on Sunday and you have breakfast sorted Monday through Friday without a second thought. They freeze well too, so there is really no reason not to have a stash on hand at all times. Warm one in the microwave for 20 seconds and it tastes freshly baked all over again.
Ingredients
- 1.5 cups rolled oats (use certified gluten-free oats if needed)
- 0.5 cup almond flour (blanched almond flour works best)
- 1 scoop vanilla protein powder (approx 30g, whey or plant-based both work)
- 1.5 tsp ground cinnamon
- 0.3 tsp ground nutmeg
- 0.5 tsp baking soda
- 0.3 tsp fine sea salt
- 0.8 cup unsweetened applesauce (smooth or chunky both work)
- 1 medium ripe banana (well mashed, about 0.33 cup)
- 1 large egg (or 1 flax egg for vegan version)
- 2 tbsp pure maple syrup (can reduce to 1 tbsp if banana is very ripe)
- 1 tsp pure vanilla extract
- 1 tbsp coconut oil (melted and cooled slightly)
- 0.3 cup chopped walnuts (optional, omit for nut-free)
- 0.3 cup raisins (optional, or swap for dark chocolate chips)
Instructions
- 1
Preheat your oven to 180C (350F). Line a large baking tray with parchment paper and set it aside.
Make sure your oven is fully preheated before the cookies go in. A consistent temperature gives you that perfectly chewy centre.
- 2
In a large mixing bowl, combine the rolled oats, almond flour, protein powder, cinnamon, nutmeg, baking soda and salt. Stir well so the dry ingredients are evenly distributed.
- 3
In a separate medium bowl, mash the banana thoroughly until almost no lumps remain. Add the applesauce, egg, maple syrup, vanilla extract and melted coconut oil. Whisk everything together until smooth and well combined.
The riper your banana, the sweeter your cookies will be naturally. Spotted bananas are ideal here.
- 4
Pour the wet ingredients into the dry ingredients and stir with a spatula or wooden spoon until a thick, slightly sticky dough forms. Fold in the walnuts and raisins if using.
- 5
Let the dough rest for 3 to 4 minutes. This allows the oats to absorb some of the moisture, making the dough easier to scoop and shape.
Do not skip this resting step. It makes a real difference to the final texture.
- 6
Scoop rounded tablespoons of dough onto the prepared baking tray, spacing them about 5cm apart. Flatten each portion gently with the back of a spoon or your palm to about 1.5cm thickness. These cookies do not spread much, so shape them the way you want them to look.
A cookie scoop or ice cream scoop makes portioning quick and keeps all the cookies a consistent size for even baking.
- 7
Bake in the preheated oven for 12 to 14 minutes, until the edges look set and the tops feel just firm to a light touch. The centres may look slightly underdone, but they will firm up as they cool.
Err on the side of slightly underbaking for the softest, chewiest result. Overbaked oat cookies can turn dry quite quickly.
- 8
Remove the tray from the oven and allow the cookies to cool on the tray for 5 minutes before transferring to a wire rack. They firm up considerably as they cool, so be patient.
Nutrition per serving
120kcal
Calories
5g
Protein
14g
Carbs
5g
Fat
2g
Fibre
5g
Sugar
72mg
Sodium
Pro Tips
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Use unsweetened applesauce rather than sweetened to keep the sugar content in check. The banana and maple syrup provide all the sweetness you need.
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If your dough feels very wet after mixing, add an extra tablespoon of oats and let it rest for another minute or two before scooping.
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For extra apple flavour, stir in a small handful of finely diced dried apple pieces alongside the raisins.
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Freshly ground cinnamon has a noticeably brighter flavour than pre-ground cinnamon that has been sitting in your cupboard for months. Worth using if you have it.
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These cookies are soft and chewy straight from the oven but firm up slightly by the next day. A quick 15 second blast in the microwave restores that fresh-baked softness.
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If you want more protein per cookie, use a protein powder with at least 20g of protein per serving and skip the raisins in favour of a tablespoon of hemp seeds stirred into the dough.
Frequently Asked Questions
Variations
- •
Peanut Butter Apple Cinnamon Cookies
Swap the coconut oil for 2 tablespoons of natural smooth peanut butter. This adds a nutty depth and bumps the protein up further. Reduce the maple syrup to 1 tablespoon as peanut butter brings its own richness.
- •
Pumpkin Spice Version
Replace half the applesauce with canned pumpkin puree and swap the nutmeg for pumpkin spice blend. This gives the cookies a warm autumn flavour that pairs beautifully with the cinnamon.
- •
Chocolate Chip Apple Cinnamon Cookies
Omit the raisins and fold in 3 tablespoons of dark chocolate chips instead. Choose chips with at least 70 percent cocoa for maximum antioxidants and less added sugar.
- •
Seed-Boosted Nut-Free Version
Replace the walnuts with 3 tablespoons of pumpkin seeds and 1 tablespoon of sunflower seeds. Skip the almond flour and use oat flour instead. This version is completely nut-free and still delivers great crunch and protein.
Substitutions
- •Almond flour → Oat flour (Use the same quantity. Oat flour makes the cookies slightly softer and less crumbly. The recipe will no longer be grain-free but remains gluten-free if certified oats are used.)
- •Maple syrup → Raw honey (Use the same quantity. Honey is slightly sweeter and adds a floral note. Note that this makes the recipe non-vegan.)
- •Ripe banana → 3 tablespoons of additional applesauce (This works if you do not have a ripe banana or dislike banana flavour. The cookies will be slightly less sweet and a touch softer in texture.)
- •Vanilla protein powder → Collagen peptides (Use the same quantity. Collagen is flavourless and dissolves easily. Pair with an extra half teaspoon of vanilla extract to compensate for the lost vanilla flavour. Note that collagen is not vegan.)
- •Coconut oil → Light olive oil or avocado oil (Use the same quantity. These oils are neutral enough not to affect the flavour significantly and work just as well for moisture and binding.)
- •Walnuts → Pumpkin seeds or sunflower seeds (Use the same quantity. Great nut-free alternative that still adds crunch and healthy fats.)
🧊 Storage
Store cooled cookies in an airtight container at room temperature for up to 3 days, or refrigerate for up to 6 days. For longer storage, freeze in a single layer then transfer to a freezer-safe container for up to 3 months.
📅 Make Ahead
These cookies are ideal for meal prep. Bake a full batch on Sunday and store in the fridge throughout the week for a ready-to-go breakfast. You can also mix the dry and wet ingredients separately the night before and combine them in the morning for a slightly fresher bake.
