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+ servings
Healthy overnight oats are ready to enjoy first thing in the morning.
5 from 2 votes

Apple Cinnamon Overnight Oats

There's no question—Apple Cinnamon Overnight Oats will make you want to jump out of bed! This healthy recipe is made with fresh apples, rolled oats, natural sweetener, and milk and is the best way to start your morning.

Course Breakfast, Dessert, Snack
Cuisine American
Prep Time 5 minutes
Chill Time 2 hours
Total Time 5 minutes
Servings 1 serving
Calories 294 kcal


  • cup apple finely diced
  • ½ cup oats old-fashioned, rolled, gluten-free if needed
  • 1 tsp. chia seeds
  • ½ cup milk oat, soy, or nut-based milk
  • 2 Tbsp. pure maple syrup or honey
  • ¼ tsp. cinnamon


  1. Add the diced apples and cinnamon to an 8-oz. glass Mason jar. Microwave for 60 seconds, or until the apples begin to soften.

  2. Add the oats, chia seeds, milk, and sweetener to the jar. Stir the oats with the liquid until well combined.

  3. Refrigerate for at least 4 hours or up to overnight. Serve with additional diced apple and cinnamon.

Recipe Notes

Meal Prep & Storage

  • To prep and store apple cinnamon overnight oats: It is so easy to make this dish the day before. After combining the ingredients, it will keep in the refrigerator in a resealable container that is airtight for up to 3 to 4 days. Be aware that the texture will be affected with each day that passes an become mushy after 24 hours. If you'd like, combine everything except the milk, saving that for the night before serving.
  • To freeze apple cinnamon overnight oats: Freezing is not recommended as it will affect the texture and they will become watery.

Nutrition Facts
Apple Cinnamon Overnight Oats
Amount Per Serving
Calories 294 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Sodium 87mg4%
Potassium 283mg8%
Carbohydrates 57g19%
Fiber 7g29%
Sugar 22g24%
Protein 6g12%
Vitamin A 29IU1%
Vitamin C 2mg2%
Calcium 99mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.