Apple Cinnamon Overnight Oats offer a simple, nutritious solution for starting your day on the right foot. Combining hearty rolled oats, creamy Greek yogurt, and crisp fresh apples, this make-ahead breakfast delivers an impressive balance of fiber and protein. The warming cinnamon and natural sweetness from maple syrup create a comforting flavor profile that’s both wholesome and completely satisfying.
Summary
Prep Time: 10 minutes
Chill Time: 4 hours (or overnight)
Total Time: 4 hours 10 minutes
Servings: 2
Difficulty: Easy
Table of Contents
Recipe Summary:
Creamy overnight oats featuring fresh apple, aromatic cinnamon, and fiber-rich chia seeds — a heart-healthy, protein-packed breakfast that’s ready the moment you wake up.
Equipment for Apple Cinnamon Overnight Oats
- Mason jars or airtight containers with lids
- Medium mixing bowl
- Measuring cups and spoons
- Knife and cutting board
- Whisk or spoon for mixing
Ingredients for Apple Cinnamon Overnight Oats
- 1 cup rolled oats (old-fashioned oats)
- 1 cup unsweetened almond milk (or milk of choice)
- 1/2 cup plain Greek yogurt (0% or full-fat)
- 1 medium apple, diced (about 1 cup)
- 1 tablespoon chia seeds
- 1 tablespoon pure maple syrup (or honey)
- 1 teaspoon ground cinnamon
- Pinch of sea salt
- Optional: 1/4 teaspoon vanilla extract
Directions for Apple Cinnamon Overnight Oats
- Mix the base: In a medium bowl, whisk together almond milk, Greek yogurt, chia seeds, maple syrup, cinnamon, vanilla (if using), and salt until smooth and well combined.
- Add oats: Stir in rolled oats until evenly mixed with no clumps. The chia seeds will naturally thicken the mixture as it sits.
- Fold in apple: Gently stir in diced apple until evenly distributed throughout the mixture.
- Refrigerate: Divide the mixture evenly between two mason jars or containers, cover tightly with lids, and refrigerate for at least 4 hours or overnight. The oats will absorb the liquid and become creamy and thick.
- Serve: In the morning, give the oats a good stir. Top with extra fresh apple slices, chopped walnuts, a drizzle of nut butter, or a sprinkle of cinnamon as desired.
Tips and Variations for Apple Cinnamon Overnight Oats
- Substitute almond milk with oat milk, soy milk, or dairy milk for different flavor profiles.
- Add a handful of chopped walnuts or pecans for satisfying crunch and heart-healthy omega-3 fatty acids.
- Stir in vanilla or apple cinnamon-flavored protein powder to boost the protein content even higher.
- Layer with fresh berries like blueberries or strawberries for added antioxidants and color.
- Use grated apple instead of diced for a more integrated apple pie flavor throughout.
- Make a larger batch in one big bowl and portion out servings each morning for ultimate flexibility.
- Add a tablespoon of almond butter or peanut butter for extra protein and healthy fats.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
| Calories | 320 kcal |
| Protein | 13 g |
| Fat | 8 g |
| Carbohydrates | 52 g |
| Fiber | 9 g |
| Sugar | 18 g |
Nutrition information based on verified recipe sources
Nutritional Highlights in Apple Cinnamon Overnight Oats
- High in fiber (9g per serving) for optimal digestive health and sustained fullness
- Excellent protein source from Greek yogurt and chia seeds supporting muscle maintenance and satiety
- Low in added sugar thanks to the natural sweetness of fresh apples and minimal maple syrup theplantbasedschool
- Rich in omega-3 fatty acids from chia seeds for heart and brain health
- Packed with prebiotics from oats and apples to support beneficial gut bacteria
Dietitian Tips
- Choose unsweetened milk and plain Greek yogurt to maintain better control over total sugar content.
- Prepare multiple jars at the beginning of the week to streamline your morning routine and ensure consistent healthy breakfasts.
- Add a full scoop of protein powder (about 24g) to increase the protein content to 25-30g per serving for enhanced satiety.
- Leave the apple peel on for maximum fiber and nutrient content.heynutritionlady
- If the mixture seems too thick in the morning, simply stir in a splash of milk to reach your preferred consistency.eatingbirdfood
FAQs for Apple Cinnamon Overnight Oats
Q: Can I use steel-cut oats instead of rolled oats?
A: Rolled oats (old-fashioned oats) work best for overnight oats as they soften perfectly without cooking. Steel-cut oats remain too tough and chewy without heat.
Q: How long do overnight oats last in the refrigerator?
A: Properly stored in airtight containers, overnight oats stay fresh for up to 5 days, making them perfect for weekly meal prep.
Q: Can I eat overnight oats warm?
A: Absolutely! While delicious cold, you can microwave your overnight oats for 60-90 seconds and stir before eating if you prefer them warm.
Q: What other milk alternatives work well?
A: Any milk works beautifully — almond, oat, soy, coconut, cashew, or regular dairy milk. Choose based on your dietary preferences and desired creaminess.
Q: Can I make this recipe vegan?
A: Yes! Simply replace the Greek yogurt with dairy-free yogurt (coconut, almond, or soy-based) and use your favorite plant-based milk.
Q: Do I need to cook the apples first?
A: No cooking required! Fresh diced or grated apples work perfectly and maintain their crisp texture.
Q: Can I add protein powder to this recipe?
A: Definitely! Adding one scoop (about 24g) of vanilla or cinnamon protein powder significantly boosts the protein content.
Q: Why are my overnight oats too watery?
A: This usually happens if the ratio of liquid to oats is too high. Try using less milk or adding an extra tablespoon of chia seeds to help absorb excess liquid.
Conclusion for Apple Cinnamon Overnight Oats
Apple Cinnamon Overnight Oats represent the perfect grab-and-go breakfast solution for hectic mornings. With wholesome ingredients and naturally sweet flavors, they deliver sustained energy and complete satisfaction without any morning stress. Whether you’re meal prepping for the week or simply want to wake up to a ready-made nutritious breakfast, these overnight oats make healthy eating effortless and delicious.
Apple Cinnamon Overnight Oats – Healthy Overnight Breakfast
Ingrédients
Equipment
Method
- Mix the base: In a medium bowl, whisk together almond milk, Greek yogurt, chia seeds, maple syrup, cinnamon, vanilla (if using), and salt until smooth and well combined.
- Add oats: Stir in rolled oats until evenly mixed with no clumps. The chia seeds will naturally thicken the mixture as it sits.
- Fold in apple: Gently stir in diced apple until evenly distributed throughout the mixture.
- Refrigerate: Divide the mixture evenly between two mason jars or containers, cover tightly with lids, and refrigerate for at least 4 hours or overnight. The oats will absorb the liquid and become creamy and thick.
- Serve: In the morning, give the oats a good stir. Top with extra fresh apple slices, chopped walnuts, a drizzle of nut butter, or a sprinkle of cinnamon as desired.
Notes
Add a handful of chopped walnuts or pecans for satisfying crunch and heart-healthy omega-3 fatty acids.
Stir in vanilla or apple cinnamon-flavored protein powder to boost the protein content even higher.
Layer with fresh berries like blueberries or strawberries for added antioxidants and color.
Use grated apple instead of diced for a more integrated apple pie flavor throughout.
Make a larger batch in one big bowl and portion out servings each morning for ultimate flexibility.
Add a tablespoon of almond butter or peanut butter for extra protein and healthy fats.
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