Apple Cinnamon Overnight Oats are a no-cook, make-ahead breakfast with cozy apple pie flavor. Simply soak oats with milk, chia seeds, and cinnamon,
then layer with fresh apples and seeds. Refrigerate overnight for a wholesome, grab-and-go breakfast that’s creamy, crunchy, and perfectly spiced.
Table of Contents
Table of Contents
Emma’s Story – From Skipping Breakfast to Energized and Lean in 3 Months
Emma Collins, a 32-year-old marketing consultant from Portland, Oregon, had spent years rushing out the door every morning without eating breakfast. “By 10 a.m., I was starving, irritable, and reaching for pastries or extra coffee just to stay awake,” she recalls. Her energy crashed by mid-afternoon, and she often felt too drained to exercise after work.
One weekend, while scrolling for healthy meal prep ideas, Emma discovered Apple Cinnamon Overnight Oats. The idea of a ready-to-eat, no-cook breakfast caught her attention. That Sunday night, she prepped jars of oats with apple slices, chia seeds, and a sprinkle of cinnamon.
Within two weeks, Emma noticed her mornings felt calmer. Instead of grabbing sugary snacks, she looked forward to her creamy apple-cinnamon jars. Her digestion improved, her mid-day energy slumps disappeared, and she even felt lighter. By the end of three months, Emma had lost 18 pounds—without dieting.
Her routine was simple: a jar of apple cinnamon overnight oats in the morning, balanced homemade lunches, and a brisk 30-minute walk after work.
“It wasn’t about restricting myself,” Emma says. “It was about fueling my mornings with something nourishing and delicious. Once I had that small change in place, everything else got easier. I finally feel in control of my health—and I actually enjoy breakfast again.”
Apple and Cinnamon Overnight Oats
Sofie NienhausEquipment
- Pizza Stone
Ingredients
Main Ingredients
- 1/2 cup oats
- 1 cup milk
- 2 tablespoons chia seeds
- 1 apple sliced
- 1/2 teaspoon maple syrup
- 2-3 tablespoon pumpkin seeds
- 1/3 teaspoon cinnamon powder
- walnuts optional, for topping
Instructions
- Cover and refrigerate overnight (or at least 3-4 hours). In the morning, stir and add more milk if needed.
- Add a layer of soaked oats at the bottom of the jar.
- Place a layer of fresh apple slices on top.
- The apples add natural sweetness and a refreshing crunch.
- Sprinkle pumpkin seeds over the apple slices.
- Add another layer of oats, nearly filling the jar.
- Top with more pumpkin seeds, a final layer of apples, and walnuts.
- Garnish with pumpkin seeds and cinnamon powder.
- Serve chilled and enjoy!
Notes
Nutrition
Ingredients
- ½ cup oats
- 1 cup milk (dairy or plant-based)
- 2 tablespoons chia seeds
- 1 apple (sliced)
- ½ teaspoon maple syrup (or sweetener of choice)
- 2–3 tablespoons pumpkin seeds
- ⅓ teaspoon cinnamon powder
Directions
- Combine oats, milk, chia seeds, maple syrup, and cinnamon in a jar. Mix well.
- Cover and refrigerate overnight (or at least 3–4 hours).
- In the morning, stir and add more milk if needed.
- Layer oats, apples, and pumpkin seeds in a jar, repeating for balance.
- Garnish with cinnamon, extra apple slices, or walnuts.
- Serve chilled and enjoy your wholesome breakfast!
Tools You’ll Need
- Mason jar or airtight container
- Mixing spoon
- Measuring cups and spoons
- Sharp knife for slicing apples
Apple Cinnamon Overnight Oats Without Yogurt
Yes—you can make apple cinnamon overnight oats without yogurt and still get that creamy texture. The chia seeds naturally thicken the oats, while milk softens them overnight. This version is lighter and perfect for those who prefer dairy-free or vegan breakfasts.
Apple Cinnamon Overnight Oats With Yogurt
If you love a tangy creaminess, try apple cinnamon overnight oats with yogurt. Stir in ¼ cup Greek yogurt with your oats and milk before refrigerating. The yogurt boosts protein and gives your oats a thick, luscious texture that feels like dessert in the morning.
Apple Cinnamon Overnight Oats With Chia Seeds
Chia seeds are the secret to perfect texture. In apple cinnamon overnight oats with chia seeds, they absorb liquid overnight, creating a pudding-like consistency that pairs beautifully with crunchy apples and warm cinnamon. Plus, chia seeds add fiber, omega-3s, and protein.
Apple Cinnamon Overnight Oats, Protein
Want a post-workout option? Upgrade to apple cinnamon overnight oats, protein style by adding a scoop of vanilla protein powder before refrigerating. You’ll get a filling breakfast that fuels your muscles while still tasting like spiced apple pie.
For People with Diabetes: Sugar Substitutes
Use stevia, monk fruit, erythritol, or allulose instead of maple syrup. Avoid honey or regular syrup since they can spike blood sugar. Stick to unsweetened milk and add extra cinnamon for natural sweetness.
I remember sitting in my grandma’s kitchen as the smell of baked apples and cinnamon filled the air. She’d let me sprinkle just a little extra cinnamon on her pies, whispering that “cinnamon makes everything taste like home.” This recipe is my no-bake way of recreating that same cozy comfort, only now it fits neatly in a jar—perfect for busy mornings. The creamy oats, crisp apple slices, and spiced warmth feel like nostalgia in every bite.
Why You’ll Love These Apple Cinnamon Overnight Oats
Yes—apple cinnamon overnight oats are worth making. They combine the nostalgic comfort of apple pie with the convenience of meal prep. Every spoonful brings creamy oats, crunchy seeds, and a touch of sweet spice. It’s the kind of breakfast that makes you feel both nourished and cozy.
Who It’s For
- Busy mornings: Parents, students, or professionals who want a healthy grab-and-go option.
- Meal preppers: Anyone who loves having breakfast ready without cooking.
- Health seekers: Those looking for high-fiber, protein-rich, heart-healthy breakfasts.
- Comfort food lovers: If you crave apple pie flavors but want something lighter, this one’s for you.
When to Cook It
You don’t actually “cook” these oats—you prep them the night before. That makes them perfect for:
- Weekdays when mornings are rushed.
- Travel breakfasts in jars.
- Fall and winter when apples are in season and cinnamon feels like comfort.
- After workouts, especially if you boost the recipe with yogurt or protein powder.
The Secret to Texture: Layering
One thing I learned in my own kitchen is that layering matters. When you stack creamy oats with crisp apples and nutty seeds, every spoonful is balanced. The first time I made these for my husband, he paused mid-bite and said, “This feels like eating dessert for breakfast—but healthier.”
Pro tip: always finish with a sprinkle of cinnamon on top. It not only looks beautiful but also adds a burst of warming spice as soon as your spoon hits the jar.
A Cultural Note
Cinnamon and apples are one of those flavor pairings that transcend borders. In American kitchens, it reminds us of classic apple pie. In European traditions, cinnamon often shows up in spiced cakes and mulled drinks. No matter where you are, the scent of apples and cinnamon simmering (or in this case, soaking) signals warmth and comfort.
Apple Cinnamon Overnight Oats Without Yogurt
Yes—you can enjoy apple cinnamon overnight oats without yogurt and still get creamy results. The magic is in the chia seeds, which swell overnight to thicken the oats. When I first skipped the yogurt, I worried the oats would feel flat, but the apples brought just the right crunch and freshness. For an even silkier base, try oat milk—it complements the flavor beautifully.
Apple Cinnamon Overnight Oats With Yogurt
Adding yogurt gives your oats an extra boost of protein and a luxurious creaminess. I love apple cinnamon overnight oats with yogurt on days when I want breakfast to feel indulgent. Use Greek yogurt for thickness or plain unsweetened yogurt if you prefer something lighter. It’s like spooning into apple pie cheesecake, only without the guilt.
Apple Cinnamon Overnight Oats With Chia Seeds
The most important ingredient in this recipe might be the humble chia seed. When you make apple cinnamon overnight oats with chia seeds, you get a pudding-like texture that balances the crunch of apples. My grandma never cooked with chia seeds, but if she had, she would’ve called them “tiny miracle seeds” for how much texture and nutrition they add.
Apple Cinnamon Overnight Oats, Protein
For mornings when you need staying power, turn this recipe into apple cinnamon overnight oats, protein style. Just stir in a scoop of vanilla protein powder before refrigerating, or layer with Greek yogurt and seeds. When I tested this for a post-run breakfast, I was surprised at how long it kept me full—without feeling heavy.
Conclusion
There’s something magical about waking up to a jar of apple cinnamon overnight oats waiting in the fridge. It’s creamy, spiced, and layered with the kind of comfort that reminds me of crisp autumn mornings in my grandmother’s kitchen. Every spoonful feels like a hug—apples for crunch, oats for nourishment, and cinnamon for warmth.
The best part? You can make it your own. Skip the yogurt if you’re dairy-free, stir in chia seeds for extra texture, or add protein powder for a workout-ready boost. This recipe adapts to your needs while keeping its heart: simple, cozy, and nourishing.
I’d love to know how you make it yours—whether you keep it classic or try a twist. Tell me in the comments, and let’s keep this kitchen conversation going.
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FAQs
What not to add in overnight oats?
Yes, there are a few things best left out of overnight oats. Skip quick oats—they get too mushy overnight. Avoid citrus fruits like oranges that can turn bitter after soaking. Also, steer clear of carbonated water or overly thin liquids, which don’t provide the creamy base you want. Stick to sturdy oats, milk, chia seeds, and fruits like apples or berries for the best results.
Is cinnamon good in overnight oats?
Yes—cinnamon is not just good, it’s essential for flavor and nutrition. It adds warmth, balances the sweetness of apples, and provides antioxidants. I remember dusting cinnamon over my grandma’s apple pie—she’d always say, “Cinnamon makes the apples sing.” The same is true here: it transforms plain oats into something cozy and memorable.
Is apple cinnamon oatmeal healthy for you?
Yes, apple cinnamon oatmeal is healthy when made with whole oats, fresh apples, and minimal added sugar. You’ll get fiber, plant-based protein, and essential minerals. The apples bring natural sweetness and crunch, while cinnamon may help regulate blood sugar. It’s a breakfast that feels indulgent but nourishes your body.
Is overnight oatmeal really healthy?
It depends on how you make it. If you pack your oats with fresh fruit, seeds, and wholesome milk, overnight oatmeal is incredibly healthy. But if you overload it with sweeteners or flavored syrups, it loses some of its benefits. That’s why this apple cinnamon version works so well—it’s naturally sweet, high in fiber, and balanced.