Apple Cinnamon Overnight Oats – Natalie’s Health


These Apple Cinnamon Overnight Oats are creamy, perfectly flavored, and filled with fresh apples. They are easy to make with pantry ingredients. So healthy and made without added sugar. Perfect make-ahead energizing breakfast.

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Apple Cinnamon Overnight Oats topped with banana slices and fresh diced apple

If you’ve been following my Instagram stories lately, you’ve probably noticed my obsession with overnight oats. Well, school started weeks ago, and the comfort of having a regular breakfast has completely gone for me. So I’m doing these make-ahead meals to ease the stress the following day and save myself a bit of time.

Overnight oats are the perfect choice for busy mornings. They are easy to make ahead, which is super convenient. But they are also incredibly nutritious and always delicious. It’s a simple meal but never dull.

These Apple Cinnamon Overnight Oats are inspired by early Fall and beautiful juicy apples that are now in season. They taste just like grandma’s sweet apple pie and smell amazing. Sweet, perfectly flavored, with bits of fresh apples. So good! 

Why do you need to make this?

  • These apple overnight oats are a healthy meal and quite nutritious – packed with protein and fiber.
  • They are effortless to make with only a few pantry ingredients.
  • These overnight oats are ful of seasonal flavors.
  • They are made without unhealthy refined sugars.
  • They require very little prep timejust 5 minutes, while the refrigerator does the rest of the work!
  • They are energizing and very satisfying. Perfect make-ahead breakfast.
  • Gluten-free, dairy-free, and vegan.

Ingredients used

This apple cinnamon overnight oats recipe is very simple. You will need only basic pantry ingredients: 

  • Rolled oats. Oats are whole grain, meaning they are rich in fiber, especially beta-glucan, a type of soluble fiber that keeps our heart healthy. They also support healthy digestion, which is essential for strong immunity. I used rolled oats.
  • Milk. I like using oat milk, but any type of milk will work.
  • Peanut Butter. I used creamy all-natural peanut butter here. Peanut butter is packed with proteins, healthy fats, and fibers. 
  • Apple. Fresh, sweet, and loaded with nutrients, apples are now in season and beautiful.
  • Sweetener. I used pure maple syrup, but you can easily use honey here if you like.
  • Ceylon cinnamon. Also known as “true” cinnamon. Cinnamon is packed with powerful antioxidants that have anti-inflammatory properties. (12) Cinnamon gave these apple overnight oats a wonderful flavor.

How to make Apple Cinnamon Overnight Oats

Making these apple and cinnamon overnight oats is very simple. You just mix the ingredients, then let them sit in the refrigerator while you sleep. In the morning only add toppings.

Equipment used

Step by step instructions

  • Step 1: Prepare the ingredients.
    • Start with preparing and measuring all the ingredients. I like to use measuring cups.
  • Step 2: Prepare the oats.
    • Place oats in a small bowl or a jar.
    • Add in milk, peanut butter, cinnamon, and sweetener.
    • Stir the mixture to combine using the spoon.
    • Taste the mixture and add additional sweetener if needed.
    • Secure with a lid and place in the refrigerator for at least 60 minutes to 6 hours. The best is to leave the oats overnight! 
  • Step 3: Assemble the oats.
    • The next day, add a diced fresh apple.
    • Add toppings (optional). I used dried blueberries and sliced banana. You can be creative here and use toppings you like.
    • Serve and enjoy! 
Apple Cinnamon Overnight Oats topped with banana slices and fresh diced apple

Substitutions

  • You can substitute oat milk with any milk – organic soy milk, cashew milk, or almond milk. Cow’s milk works well too. Coconut milk won’t work well here.
  • You can substitute rolled oats with quick oats. Note: quick oats will turn very mushy if you leave them soaking overnight. But if you like creamier, softer texture, then quick oats are the way to go.
  • You can substitute maple syrup with honey. See “Recipe tips” for more suggestions.
  • You can substitute peanut butter with almond butter or cashew butter.

Tips for storing

  • Store overnight oats in a sealed container or a jar with the lid.
  • Keep overnight oats in the refrigerator for up to 3 days, but they are best to eat within 24 hours.
Apple and cinnamon overnight oats topped with banana slices and fresh diced apple

Recipe variations

  • Add in some dried fruits: raisins, sultanas, or dried cranberries.
  • Pair fresh apples with more fruits: mango, pear, strawberry, raspberry.
  • Boost the oats with more fibers and Omega-3s by mixing in some ground flax seeds, chia seeds, or hemp seeds.
  • Some other toppins suggestions: pine nuts, chopped hazelnuts, chestnuts, pecans, walnuts.
  • Try other spices: nutmeg, allspice, pumpkin pie spice.
  • Make it weight loss friendly: use low-carb sweetener.
  • Make it protein-packed: Add a scoop of protein powder. This will transform apple overnight oats into a great protein-packed, pre-workout meal. I recommend vanilla protein powder.
  • Make it gluten-free: Use certified gluten-free oats.
Apple and cinnamon overnight oats served in a jar

Recipe tips

  • Rolled oats are the best for making overnight oats. Instant quick oats are also ok but can turn out mushy. I wouldn’t recommend using steel-cut oats here because they won’t soften quite the same.
  • I like to put my overnight oats in a glass jar with a lid because the jar is easy to store. But any airtight container or bowl with plastic wrap over the top will do.
  • Warming the oats. If you prefer warm oats, you can heat the oats in the microwave (for 45-60 seconds) or transfer oats to a saucepan and heat over medium heat until warmed. You may need to add more liquid as oats get thick while cooking.
  • Sweetener recommendation:
    • You can use honey or maple syrup here. Make sure you use honey in liquid form, not raw.
    • Date syrup or molasses are great options too. Note that they can make oats darker in color. That’s perfectly ok.
    • Use stevia or any low-carb sweetener for a low-calorie option.
  • For Apple Protein Overnight Oats: If you’re adding protein powder, then omit adding sweetener. Protein powder will give oats enough sweetness.
Apple and cinnamon overnight oats served in a jar

📖 Recipe

Apple Cinnamon Overnight Oats topped with banana slices and fresh diced apple

Apple Cinnamon Overnight Oats

These Apple Cinnamon Overnight Oats are creamy, perfectly flavored, and filled with fresh apples. They are easy to make with pantry ingredients. So healthy and made without added sugar. Perfect make-ahead energizing breakfast.

Prep Time 5 mins

Resting time 6 hrs

Total Time 6 hrs 5 mins

Course Breakfast

Cuisine American, International

Servings 1 serving

Calories 358 kcal

Ingredients  

  • ½ cup rolled oats
  • ½ cup oat milk
  • 1 tablespoon peanut butter creamy all-natural
  • 1 tablespoon pure maple syrup
  • 1 teaspoon Ceylon cinnamon
  • 1 apple
  • Toppings: sliced banana, diced fresh apples, dried blueberries, hemp seeds, chia seeds (optional)

Instructions 

  • Place oats in the small bowl or a wide-mouth jar.

  • Add in milk, peanut butter, cinnamon and sweetener.

  • Stir the mixture to combine using the spoon.

  • Taste the mixture and add additional sweetener if needed.

  • Secure with a lid and place in the refrigerator for at least 60 minutes to 6 hours. Best is to leave the oats overnight!

  • The next day, add diced fresh apples.

  • Add toppings (optional). I used sliced banana, dried blueberries.

  • Serve and enjoy!

Notes

Substitutions

  • You can substitute oat milk with any milk – organic soy milk, cashew milk, or almond milk. Cow’s milk works well too. Coconut milk won’t work well here.
  • You can substitute rolled oats with quick oats. Note: quick oats will turn very mushy if you leave them soaking overnight. But if you like creamier, softer texture, then quick oats are the way to go.
  • You can substitute maple syrup with honey. See “Recipe tips” for more suggestions.
  • You can substitute peanut butter with almond butter or cashew butter.

Tips for storing

  • Store overnight oats in a sealed container or in a jar with the lid.
  • Keep overnight oats in the refrigerator for up to 3 days, but they are best to eat within 24 hours.

Read “Recipe tips” for more info. Find more recipe variations under the “Recipe variations” section.
As a measure, I used a US cup (240ml).

Nutrition

Serving: 1serving | Calories: 358kcal | Carbohydrates: 60g | Protein: 12g | Fat: 10g | Saturated Fat: 2g | Sodium: 156mg | Potassium: 420mg | Fiber: 9g | Sugar: 21g | Vitamin A: 246IU | Vitamin C: 4mg | Calcium: 211mg | Iron: 3mg

Keyword apple and cinnamon overnight oats, apple cinnamon overnight oats, apple cinnamon overnight oats recipe, apple overnight oats, apple overnight oats recipe, healthy overnight oats

Tried this recipe?Pease take a moment and leave a comment letting me know how you liked it. I love hearing from you!
DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.

This post is originally published in September 2018. It’s updated with new information and republished in September 2021. The recipe stayed the same.

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