5-minute Apple Cinnamon Overnight Oats
Start your morning with a burst of apple-cinnamon flavor! Apple Cinnamon Overnight Oats are a healthy, make-ahead breakfast that tastes like dessert for breakfast.
Creamy oats soak up the sweetness of applesauce and the warmth of cinnamon, giving you apple pie vibes with none of the effort.
Simply mix the ingredients in a jar at night, and wake up to a wholesome grab-and-go meal.
These overnight oats are high in fiber and pack a protein boost from Greek yogurt and chia seeds – perfect for keeping you full and energized.
No cooking needed, and no more rush in the morning. Whether you’re a busy professional, a student, or a parent, this recipe will simplify your mornings and satisfy your taste buds.
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Why I love this recipe (and why you will, too!)
Make it your way: This base recipe is flexible. You can add toppings like fresh apple chunks, nuts, or a drizzle of honey. It can also be made vegan or gluten-free with simple swaps (see variations below).
Apple & cinnamon bliss: If you’re like me and love apple pie or cinnamon-spiced anything, this breakfast will be just what you’re looking for! It’s lightly sweet, tangy from yogurt, and aromatic – basically autumn in a jar (but delicious year-round!).
5-Minute prep: It literally takes just minutes to put together the night before. Stir everything in one jar – no cooking, no baking. Your future self will thank you at breakfast time. I just grab and go when I leave the house (don’t forget to take a spoon!).
Healthy & nourishing: Made with whole grain oats, unsweetened applesauce, and Greek yogurt, it’s rich in fiber and contains protein to keep you full. Plus, oats are heart-healthy and great for digestion.
Ingredients (very simple)
(Serves 1. Multiply as needed to make more jars!)
- ½ cup rolled oats – Old-fashioned oats work best for a creamy texture. Use certified gluten-free oats if needed.
- 2 tsp chia seeds – These thicken the oats and add healthy omega-3s. They also contribute a pudding-like texture. (If you don’t have chia, you can use 1 tbsp ground flaxseed as a substitute.)
- ½ cup milk of choice – We like unsweetened oat milk or almond milk for extra flavor, but any dairy or plant milk works. This soaks into the oats overnight.
- 3 tbsp unsweetened applesauce – Brings natural sweetness and real apple flavor. Applesauce blends smoothly, so you get apple essence in every bite. (No applesauce? See Variations for using fresh apple.)
- 1 tsp ground cinnamon – The star spice that pairs with apple. Use a full teaspoon for a good cinnamon punch (feel free to reduce to ½ tsp if you want it milder, or add a pinch of nutmeg for an “apple pie” spice mix).
- 4 tbsp Greek yogurt (low-fat or full-fat) – This makes the oats creamy and adds protein. It also gives a tangy flavor that balances the sweetness. For dairy-free, use a coconut or soy yogurt.
- Optional sweetener: If you prefer a sweeter oatmeal, add 1-2 tsp of honey, maple syrup, or a zero-calorie sweetener. We find it sweet enough from the applesauce, but this is purely to taste.
(A pinch of salt (optional) can also enhance flavors – it won’t make it salty, just a tiny pinch can make the sweet flavors pop.)
How to make apple and cinnamon overnight oats
- Combine: In a mason jar or any container with a lid, add the rolled oats, chia seeds, cinnamon, applesauce, milk, and yogurt. If you’re using a sweetener, add that here too.
- Mix: Screw the lid on tightly and shake the jar vigorously until everything is mixed. Or stir with a spoon to make sure the chia seeds and cinnamon are evenly distributed. The mixture will look liquidy – that’s okay, the oats and chia will absorb the moisture as it sits.
- Refrigerate: Place the jar in the refrigerator and let it sit for at least 6 hours, or ideally overnight. This waiting period is when the magic happens – the oats soften and all the flavors meld together.
- Serve: In the morning, grab your jar. If the oats seem very thick (sometimes chia can make it quite thick), stir in a splash more milk to loosen it up to your desired consistency. Give it a good stir.
- Enjoy cold (or warm): These apple cinnamon overnight oats are typically eaten cold, straight from the fridge (which is so refreshing!). However, if you prefer it warm, you can transfer to a microwave-safe bowl and heat for 30-60 seconds.
That’s it – breakfast is served! Just grab a spoon and enjoy.
Tips for perfect overnight oats
- Adjust thickness: The beauty of overnight oats is you can adjust the consistency. In the morning, if it’s too thick, stir in more milk. If too thin (unlikely with chia in there, but depends on your preference), you can add an extra spoonful of yogurt or even a few more oats and let it sit a bit.
- Sweeten to Taste: I created this recipe to be just lightly sweet. Feel free to sweeten more to your liking. For a healthier profile, a mashed ripe banana mixed in can add sweetness naturally.
- Meal Prep Multiple Jars: You can make 2-3 jars at once for the next few days. They keep really well (see storage info below). It’s a great way to have a nutritious breakfast ready on busy weekdays.
Variations
Need more combos? Right over here are our ‘Grapes n’ Roses’ overnight oats and here is ‘Creamy peach overnight oats’.
And over here are all our favourite overnight oats collected in one yummy place.
And if you need an extra protein kick, try our protein powder overnight oats!
Enjoy!
This overnight oats combo just can’t go wrong. Cinnamon, apple sauce and oats work so well together. You’ll enjoy it for ages!
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Throw everything in a jar, screw the lid on top, shake, and off it goes into the fridge.
½ cup rolled oats, 2 tsp chia seeds, ½ cup milk of choice, 3 tbsp applesauce, 1 tsp cinnamon, 4 tbsp low fat Greek yogurt
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The next morning add a dash of milk, a sweetener (if you want) and enjoy!
- Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
- Please note: the nutritional data includes low fat yoghurt and regular oat milk.
Nutrition Facts
Apple & Cinnamon Overnight Oats
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Storage and Meal Prep
One of the best parts of overnight oats is how meal-prep friendly they are:
- Fridge: After you mix the oats and let them sit overnight (or at least 6 hours), you can actually keep them stored in the fridge for up to 4-5 days. The sweet spot for best texture is within 3 days (beyond that, they can get a bit too mushy, but they’re still safe to eat).
If you’re prepping for the week, consider making a batch on Sunday night for Mon-Fri breakfasts. Each morning, give the mixture a stir and add a splash of milk if it has thickened up too much.
- Grab and go: Mason jars with lids are perfect for this. You can transport the jar to work, school, the gym, etc. Just keep it chilled (a small cooler bag or fridge at your destination). Remember to pack a spoon!
- Can you freeze overnight oats? Freezing is not typically recommended for overnight oats with dairy and fruit – I found the texture of the oats and dairy can turn a bit unpleasant when thawed. It only takes minutes to prep fresh jars, so refrigeration is the way to go.
If you must freeze, you could – but expect a softer, possibly slightly separated texture and always thaw in the fridge (never microwave from frozen).
- Serving the masses: You can scale this recipe easily. Mix everything in a large bowl, then portion into individual jars. That way you ensure consistency. Or, each person can customize their jar (one might want extra cinnamon, another might stir in cocoa powder for chocolate-apple oats – go for it!). That’s how I make it with my kids!
- Food safety: Since this recipe contains dairy (yogurt, and possibly dairy milk), don’t leave the prepared overnight oats at room temperature for more than 2 hours.
Always refrigerate them to prevent any spoilage. If taking to-go, it should be fine unrefrigerated for a short commute, but otherwise keep it chilled until eating.
FAQ
Can I use instant oats or steel-cut oats instead of rolled oats?
I’ve used all types of oats for this, and to be honest, they’ve all been great! The consitency is different each time, but that’s not a bad thing. Use whichever you like!
Is this recipe good for weight loss?
It can be! Each serving is around 335 calories and offers a balanced mix of carbs, protein, and fiber. The combination of oats, chia seeds, and Greek yogurt provides a lot of satiety – meaning it fills you up.
If you’re watching your calorie intake, this is a nutrient-dense choice (as opposed to a 300-calorie sugary cereal that might leave you hungry).
To further tailor it, you could use nonfat Greek yogurt to reduce fat calories, or split it into two smaller portions for snacks. Just be mindful of extra add-ins (for example, lots of nuts or too much peanut butter can increase the calorie count).
Overall, as part of a calorie-controlled diet, overnight oats are often recommended for weight loss because they are high in fiber and can prevent mid-morning snacking by keeping you full.
If you need more help, check out The Vegetarian Protein Fix.
Can I eat the overnight oats warm?
Absolutely. While overnight oats are traditionally eaten chilled (and it’s super convenient that way), you can warm them if you prefer a hot breakfast especially on a cold day.
The easiest method is to pop the prepared oats (after the overnight soak) into the microwave for about 1 minute. Stir and microwave in additional 30-second increments until heated to your liking.
You might want to transfer to a microwave-safe bowl or at least remove any metal lid/ring from a mason jar before microwaving.
Heating will make the texture looser (you might need to add a bit more liquid as it heats, since oats thicken when hot).
The flavor is the same, just with that cozy warmth – it’s like instant oatmeal but with the depth of flavor that came from soaking together with the apples and cinnamon all night.
