Apple Overnight Oats
This apple pie-inspired breakfast requires just 5 minutes of evening prep, saving you precious morning time while delivering a nutritious, fiber-rich meal that's ready when you wake up.
Equipment
- 16-ounce mason jar or container with lid
- Microwave-safe bowl
- Measuring Cups and Spoons
Ingredients
For the base
- 1/2 cup old-fashioned rolled oats for gluten-free, use certified GF oats
- 1/2 cup milk of choice dairy, almond, oat, or coconut milk
- 1/4 cup plain Greek yogurt for extra creaminess and protein
- 1 tbsp chia seeds boosts omega-3s and creates pudding-like texture
- 1 tbsp maple syrup or honey adjust to taste
- 1/2 tsp vanilla extract
- 1/4 tsp ground cinnamon
- 1 pinch salt enhances all flavors
For the apple mixture
- 1 medium apple Honeycrisp, Gala, or Pink Lady, diced
- 1/2 tbsp lemon juice prevents browning
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1 tbsp water
- 1 tsp maple syrup or honey optional
Optional toppings
- chopped walnuts or pecans for crunch and healthy fats
- additional diced fresh apple
- dollop of Greek yogurt
- drizzle of almond butter or peanut butter
- extra sprinkle of cinnamon
Instructions
- Select a 16-ounce mason jar or container with a tight-fitting lid. This size provides enough room for ingredients to expand while soaking and makes for easy mixing.
- In your chosen container, combine rolled oats, milk, Greek yogurt, chia seeds, maple syrup, vanilla extract, cinnamon, and salt. Stir thoroughly until all dry ingredients are fully incorporated with the wet ingredients.
- In a microwave-safe bowl, combine the diced apples, lemon juice, cinnamon, nutmeg, water, and optional sweetener. Microwave on high for 1-2 minutes until apples are slightly softened but still maintain some firmness.
- Allow the apple mixture to cool slightly, then fold half of it into your oat mixture. Pour the combined mixture into your jar, then top with the remaining apple mixture.
- Secure the lid on your container and place in the refrigerator for at least 6 hours, though overnight (8 hours) yields the best texture.
- In the morning, give your apple overnight oats a good stir. If the mixture seems too thick, add a splash of milk until you reach your desired consistency. Add your chosen toppings and enjoy!
Notes
- For a lower sugar option: Eliminate the added sweeteners and rely on the natural sweetness of apples. Use unsweetened milk alternatives.
- For a higher protein version: Increase Greek yogurt to ½ cup and add 1 tablespoon of protein powder or collagen peptides.
- Meal prep option: Make 4-5 servings at once, storing in individual containers for grab-and-go breakfasts all week.
- Apple overnight oats stay fresh in the refrigerator for up to 4 days.
Nutrition
Calories: 345kcalCarbohydrates: 58gProtein: 12gFat: 8gSaturated Fat: 1.5gSodium: 100mgPotassium: 350mgFiber: 10gSugar: 26gCalcium: 200mgIron: 2mg
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