These apple cinnamon overnight oats are naturally sweet, high in protein and fiber, and taste like dessert for breakfast.
These are so perfectly spiced it’s like you’re eating fall in a jar. Treat yourself to a special breakfast (without the extra sugar) and give these a try!
Why you’ll love this recipe
- Protein keeps you full: Greek yogurt and milk add staying power, so you’re satisfied all morning.
- Tastes like dessert: Warm cinnamon and sweet apples make these oats feel indulgent without any added sugar.
- Wholesome and balanced: These are acked with fibre, protein, and healthy carbs.
Ingredients and substitutions
- Rolled oats – use quick oats for a softer texture or steel-cut oats for extra chew.
- Soy milk – swap with almond milk, oat milk or regular dairy milk.
- Greek yogurt – try coconut yogurt or any dairy-free alternative for a vegan option.
- Maple syrup – honey or agave will also work for sweetness.
- Chia seeds – substitute with hemp hearts or skip if you don’t have any.
- Ground flax – replace with extra chia seeds or leave out.
- Apples – use pears for a different flavour twist, or try pre-cooked applesauce for a softer mix-in.
- Cinnamon – nutmeg or pumpkin pie spice can be used for variety.
How to make apple cinnamon overnight oats
Step 1: Mix the ingredients.
Add all ingredients to a large bowl and mix well to combine.
Step 2: Store and chill.
Divide and store in mason jars for at least 2 hours in the fridge before serving.
Recipe Tips and Variations
Here are my top tips for making the best overnight oats, along with a few flavourful twists you can try:
- Add protein: Stir in a scoop of protein powder or a sprinkle of hemp hearts for extra staying power.
- Switch up the fruit: Try pears, peaches, or berries instead of apples for different flavour combinations.
- Make it dairy-free: Use almond milk, oat milk, or coconut milk if you want to keep this recipe vegan.
- Change the spices: Swap the cinnamon for pumpkin pie spice or add a pinch of nutmeg for a cozy autumn twist.
Frequently asked questions
Are overnight oats safe to eat raw?
Yes! Oats go through several cleaning and processing steps before they reach your kitchen. It’s perfectly safe to eat them raw, straight from the jar.
Can overnight oats help with weight loss?
They can! Thanks to their high fibre and protein content, overnight oats keep you satisfied longer, which can help you curb cravings and support healthy weight goals.
Can I use water instead of milk?
Technically yes, but water leaves your oats bland. Milk or milk alternatives bring flavour, creaminess, and richness. I recommend going for unsweetened options if you’re watching sugar.
Storing and reheating
Make ahead: Prepare the oats the night before and let them chill for at least 4 hours or overnight so the flavours meld together.
Store: Keep jars sealed in the fridge for up to 5 days for a quick grab-and-go breakfast.
Reheat: Enjoy them cold, or warm in the microwave for 1–2 minutes, stirring halfway through.
Freeze and reheat from frozen: Freeze in individual portions for up to 3 months, then thaw overnight in the fridge or microwave for 3–4 minutes, stirring halfway.
More healthy overnight oats recipes
Apple Cinnamon Overnight Oats
Equipment
Ingredients
- 2 cups rolled oats
- 3 cups soy milk or other milk of choice; dairy or non-dairy works
- 2 cups plain Greek yogurt
- 1/4 cup maple syrup
- 1/4 cup chia seeds
- 1/4 cup ground flax
- 2 apples washed, cored and diced
- 1 tbsp cinnamon
Instructions
- Add all ingredients to a large bowl and mix well to combine. Divide among 4 mason jars and store at least 2 hours in the fridge before serving. Store up to 5 days in the fridge.
Comments & Reviews
Renee Amaral says
I’m making these on repeat!