Healthy Apple Cinnamon Overnight Oats are the perfect make-ahead breakfast—creamy, high in protein, and naturally sweet with apple sauce and cinnamon. It’s an easy, no-cook way to start your day feeling nourished, energized, and ready to go.
For more easy and healthy breakfast recipes, check out our Greek yogurt chia pudding, protein apple muffins, Greek scrambled eggs, and protein banana bread.
The Easiest Way to Wake Up to Something Delicious
These Healthy Apple Cinnamon Overnight Oats 🍎 are creamy, cozy, and taste like dessert for breakfast — but they’re actually good for you. They come together in minutes, no cooking required, and make the perfect healthy make ahead breakfast for busy mornings.
Made with Greek yogurt, chia seeds, and applesauce, they’re rich in fiber, packed with protein, and naturally low in saturated fats — a nourishing way to start your day and stay full for hours.
Louise and I love making a big bowl of these apple cinnamon oats recipe on Sunday night so we can enjoy quick, wholesome breakfasts all week long.
This is simple eating at its best 🌿 — balanced, satisfying, and full of real ingredients that support a healthy lifestyle. Just stir, chill overnight, and wake up to a creamy, protein-rich breakfast that feels indulgent yet totally guilt-free 😋.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Rolled oats: the base for these creamy apple cinnamon overnight oats. Use old-fashioned oats for the best texture, or quick oats if you prefer a softer bite. Steel-cut oats don’t work as well without cooking.
- Chia seeds: they thicken the oats naturally and add fiber and omega-3s. Substitute with ground flaxseeds for a similar healthy make ahead breakfast.
- Greek yogurt: choose low-fat Greek yogurt for creaminess and extra protein. You can also use Skyr for even more protein or a non-dairy Greek-style yogurt to make it vegan.
- Milk: any milk works—almond, oat, soy, or dairy. For a richer texture, try a light coconut milk; for lighter calories, go with unsweetened almond milk.
- Unsweetened apple sauce: gives a lovely apple flavor and natural sweetness. Substitute with apple puree or mashed banana for a fruity twist in your no cook oatmeal recipe.
- Honey: adds a touch of sweetness. Use maple syrup or agave for a plant-based option.
- Cinnamon: brings warmth and cozy fall flavor. Add a pinch of nutmeg or pumpkin spice for fall overnight oats vibes.
- Vanilla extract (optional): enhances the dessert-like flavor and makes your oats taste like apple pie.
How to Make Apple Cinnamon Overnight Oats
1. Mix the Creamy Base
In a medium bowl, whisk together milk, Greek yogurt, apple sauce, honey, and cinnamon until smooth and creamy. This forms the flavorful base for your apple cinnamon oats recipe, packed with natural sweetness and cozy fall flavor.
Note: If you’re making a single serving, you can mix it directly in a jar for an easy grab-and-go breakfast—but honestly, we like the flexibility of making a big batch in a mixing bowl and choosing how much we want to eat in the morning.
2. Add the Oats and Chia
Stir in rolled oats and chia seeds until evenly mixed with no clumps. The chia seeds naturally thicken the oats, giving them a rich, pudding-like texture that makes these high protein overnight oats feel like dessert for breakfast.
3. Chill Overnight
Cover the bowl and refrigerate overnight—or at least 4 hours—to let the oats and chia absorb the liquid and turn thick and creamy.
4. Stir and Serve
In the morning, give the oats a good stir and spoon your desired amount into a bowl or jar. Add a splash of milk if you like a looser texture, then top with sliced apples, nuts, or an extra drizzle of honey.
Tips
- Use old-fashioned rolled oats: they give the best texture for apple cinnamon oatmeal—soft but not mushy. Avoid instant oats, which can turn too soggy overnight.
- Don’t skip the chia seeds: they help thicken the mixture and create that creamy, pudding-like consistency that makes this a meal prep breakfast oats favorite.
- Adjust sweetness to taste: applesauce adds natural sweetness, but you can drizzle in more honey or maple syrup in the morning if you prefer.
- Stir before serving: oats and chia settle as they rest, so give them a good stir to bring back their creamy texture.
- Customize your toppings: try chopped apples, walnuts, almonds, or a sprinkle of granola for crunch. For a cozy fall twist, add nutmeg or pumpkin spice.
- Play with the milk: use almond milk for a lighter option, or a light coconut milk for extra creaminess.
- Make it ahead: this easy apple breakfast recipe keeps for up to 4 days in the fridge, perfect for busy mornings.
Frequently Asked Questions
Yes, but the texture will be softer and less chewy. Rolled oats work best for that classic apple cinnamon oatmeal consistency.
Chia seeds help thicken the oats naturally. If you don’t have them, use ground flaxseeds or reduce the milk slightly to keep the mixture creamy.
They’ll stay fresh for up to 4 days, making them perfect for fall overnight oats meal prep.
Absolutely! Use plant-based milk and a non-dairy Greek-style yogurt for the same creamy texture.
Mashed banana or pear puree adds sweetness and moisture while keeping the flavor naturally fruity.
Yes, just microwave for 30–45 seconds if you prefer a warm, cozy breakfast.
More Easy Apple Recipes
- Easy Apple Cake
- Apple Chickpea Salad
- Apple Crumble
- Cranberry Apple Broccoli Salad
- Apple Bread
- Apple Crisp
- Apple Cinnamon Muffins
- Baked Apples
If you tried this Apple Cinnamon Overnight Oats recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Healthy Apple Cinnamon Overnight Oats
Ingredients
- 1 cup rolled oats
- 2 tablespoons chia seeds
- ⅔ cup Greek yogurt low or full fat both work — sub non-dairy Greek style yogurt
- ⅔ cup milk any kind — dairy or plant-based
- ½ cup apple sauce unsweetened
- 2 teaspoons honey more or less to taste – you can also drizzle more on top if not sweet enough
- ½ teaspoon cinnamon + optional 1 teaspoon vanilla extract
- 1 apple optional for topping – chopped and sprinkled with a pinch of cinnamon
Instructions
- Mix the Base: In a medium bowl, whisk together ⅔ cup Greek yogurt, ⅔ cup milk, ½ cup apple sauce, 2 teaspoons honey, and ½ teaspoon cinnamon until smooth. Note: If you’re making just one portion, mix everything directly in a jar for an easy grab-and-go breakfast. For multiple servings, a big bowl makes it faster and easier.
- Add Oats and Chia: Stir in 1 cup rolled oats and 2 tablespoons chia seeds until well combined. The chia will help thicken the mixture and give it a creamy, pudding-like texture.
- Chill Overnight: Cover the bowl and refrigerate overnight (or at least 4 hours) so the oats and chia can absorb the liquid and soften.
- Stir and Serve: In the morning, stir the oats, add a splash of milk if needed, and top with chopped apple and a pinch of cinnamon, nuts, or a drizzle of honey.
Notes
- Rolled oats → Quick oats for a softer texture; avoid steel-cut oats unless cooked first.
- Chia seeds → Ground flaxseeds for the same thick, fiber-rich texture.
- Greek yogurt → Low-fat Greek yogurt or Skyr for extra protein; use non-dairy Greek-style yogurt for a vegan option.
- Milk → Almond, oat, soy, or dairy milk all work; try light coconut milk for richness.
- Apple sauce → Apple puree or mashed banana for a fruity, naturally sweet twist.
- Honey → Maple syrup or agave nectar for a plant-based alternative.
- Cinnamon → Swap with nutmeg or pumpkin spice for cozy fall flavor.
- Vanilla extract → Optional but great for a dessert-like touch — adds warmth and sweetness.
- Use rolled oats: Old-fashioned oats give the best texture—soft but never mushy. Skip instant oats; they get soggy.
- Don’t skip the chia: They thicken everything up and make the oats creamy and pudding-like.
- Adjust sweetness: Applesauce adds natural sweetness; drizzle in honey or maple syrup if you like it sweeter.
- Stir before serving: Oats and chia settle overnight—give them a quick stir to get that smooth, creamy texture back.
- Customize your toppings: Add chopped apples, nuts, or granola for crunch; spice it up with nutmeg or pumpkin spice.
- Play with the milk: Almond milk keeps it light; light coconut milk makes it extra creamy.
- Make ahead and relax: This easy apple breakfast recipe lasts up to 4 days in the fridge—perfect for meal prep.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
Could you also heat it up in the morning?
Oh yes you can, Silke! I like to give it 2-2.5 minutes in the microwave before eating it. Then I top it with a tespoon of peanut butter 🙂
So agree with Danica. Applesauce is a great addition along with the texture (and nutrition) that the chia seeds add.
This is WAY better than my current goto overnight oats. Just like dessert for breakfast as Nico says. This is my new goto and permanently in my rotation.
I went the extra step of making my own applesauce. I steamed cored apple (but left the skin) segments in the Instant Pot and then dropped them in the Vitamix to purée. Just natural apple flavour with no additives of any kind.
The whole recipe is wonderful. Thank you again. My favourite web site and i think you two are fantastic.
Hi Phil, I’m so happy that you enjoyed the apple sauce addition – we were hoping that it would resonate.
So great to hear that this goes into your regular breakfast rotation, that is the biggest compliment we can get.
Thanks so much for being here. All the best from both of us,
Louise
I love the addition of applesauce.
So happy you like the recipe, Danica!! Thanks for your comment 🙂