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–+ servings
Feature image of apple cinnamon overnight oats in a glass bowl topped with fresh apples and cinnamon.

Healthy Apple Cinnamon Overnight Oats

Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 servings
Author: Nico Pallotta

  • 1 cup (120 g) rolled oats
  • 2 tablespoons (18 g) chia seeds
  • ⅔ cup (160 g) Greek yogurt low or full fat both work — sub non-dairy Greek style yogurt
  • ⅔ cup (160 g) milk any kind — dairy or plant-based
  • ½ cup (120 g) 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

  • 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.
    Step 1 Mixing milk, Greek yogurt, applesauce, honey, and cinnamon in a bowl for creamy oats.
  • 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.
    Step 2 Stirring rolled oats and chia seeds into the creamy apple mixture.
  • Chill Overnight: Cover the bowl and refrigerate overnight (or at least 4 hours) so the oats and chia can absorb the liquid and soften.
    Step 3 Apple cinnamon overnight oats in a bowl the morning after.
  • 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.
    Step 4 Stirring chilled overnight oats before serving with fruit and a drizzle of honey.
Substitutions
  • 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.
 
Tips
  • 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.
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