04/09/2026
5-minute Apple & Cinnamon Overnight Oats
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.
