Enjoy this healthy apple cinnamon overnight oats recipe for a nutritious, filling breakfast that helps you start the day right. Low in calories and high in protein and fiber, it’s an easy choice for busy mornings.
Easy Healthy Overnight Oats
Overnight oats are ideal for anyone following a weight-loss plan or just wanting a convenient, healthy breakfast. Prepare the mix the night before and wake up to a ready-to-eat meal. Using unsweetened milk alternatives like almond, soy, oat, or flax milk keeps the recipe light.
Basic Overnight Oatmeal
- 1/2 cup rolled or old-fashioned oats
- 1/2 cup milk of choice (unsweetened almond or other plant milk recommended)
- 1/4 cup plain non-fat Greek yogurt OR 1 tablespoon chia seeds plus an extra 1/4 cup milk
- Mix-ins and toppings as desired (fruit, nuts, seeds, spices)
Greek yogurt adds creaminess and protein; low-fat varieties are a good option. Chia seeds thicken and add a slightly gel-like texture while increasing satiety—if you use them, add a bit more liquid so the mixture can thicken properly.
Meal Prep and Storage
This recipe is perfect for meal prep. Make several portions at once and store them in the refrigerator in airtight containers. Many people prepare five servings on the weekend for weekday breakfasts.
Overnight oats will keep in the fridge for up to five days. You can also freeze individual servings for longer storage and thaw before eating. Mason jars work well for storage but any airtight container will do. Serve cold straight from the fridge or warm briefly if you prefer.
Flavor Variations
Once you master the base, overnight oats are endlessly adaptable. Try these ideas:
- PB2 powdered peanut butter with banana for a peanut-butter-banana flavor
- Banana and cinnamon for a banana-bread profile
- Fresh berries such as strawberries, blueberries, or raspberries
- Chia seeds (increase liquid to compensate)
- Flax or hemp seeds for extra omega-3s and fiber
- Carrot cake style: shredded cooked carrot and pineapple
- Pumpkin and cinnamon for a pumpkin-spiced version
Healthy Apple Cinnamon Overnight Oats — 3 Easy Steps
Step 1 — Combine liquids, sweetener, and spices; stir in oats.
Whisk together almond milk (or your chosen milk), Greek yogurt, a small amount of honey or a no-calorie sweetener if desired, and cinnamon or apple pie spice. Stir in the oats until evenly combined. This single-serving combination is easy to multiply for multiple breakfasts.
To reduce calories, omit the honey or use a calorie-free sweetener like stevia or monk fruit.
Step 2 — Refrigerate overnight in an airtight container.
Allow the oats to sit for several hours or overnight so they absorb the liquid and thicken. This no-cook method yields a creamy texture without stovetop time.
Step 3 — Add apple just before serving and enjoy.
Chop or slice fresh apple just before serving for the best texture and flavor. Serve the oats cold or warm them briefly if you prefer a hot breakfast.
Healthy Apple Cinnamon Overnight Oats
5 mins
3 hrs
3 hrs 5 mins
Ingredients
- 1/2 cup rolled or old-fashioned oatmeal
- 1/2 cup unsweetened almond milk (or other unsweetened plant milk)
- 1/4 cup plain non-fat Greek yogurt
- 1 tsp honey (optional)
- 1/2 cup apple, about 1/2 a medium apple (dice just before serving or toss with lemon to prevent browning)
- 3/4 tsp cinnamon or apple pie spice
Instructions
- Whisk together almond milk, Greek yogurt, honey (if using), and cinnamon. Stir in the oats until combined.
- Transfer the mixture to an airtight container or jar and refrigerate for several hours or overnight.
- Top with fresh chopped apple just before serving. Enjoy cold or warm briefly if desired.
Notes
Store in the refrigerator up to 5 days. Oats can also be frozen for up to 3 months; thaw before eating.
Nutrition
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