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I love overnight oats because they take just a couple minutes to throw together in the evening and then you wake up to breakfast that’s already prepared and ready to eat! These Cinnamon Apple Overnight Oats are packed with the cozy flavors of crisp apple and ground cinnamon, and naturally sweetened with pure maple syrup. This recipe makes healthy eating feel indulgent! Whether you’re fueling up before work, school, or a workout, this wholesome make-ahead breakfast is full of fiber, flavor, and nutrients to keep you energized and satisfied all morning.
Nutritional benefits of this recipe
- Oats are a prebiotic fiber, which helps feed the beneficial bacteria in our gut. They also have vitamins and minerals such as zinc, magnesium, and B6.
- Chia seeds are anti-inflammatory and rich in omega-3’s and fiber.
- Maple syrup is a natural sweetener (from the sap of maple trees) so it’s healthy and also rich in antioxidants and minerals such as manganese, riboflavin, and copper.
- Cinnamon (specifically Ceylon) is incredible at balancing blood sugar and many studies show it being effective for diabetics to reduce insulin need. It’s also rich in antioxidants and has anti-inflammatory properties. I recommend using Ceylon instead of Cassia/Saigon/Vietnamese because it is up to 250 times lower in coumarin than the other varieties. The product will specify if the cinnamon is Ceylon, but if it just says “cinnamon” then it’s likely Cassia cinnamon like Saigon or Vietnamese cinnamon.
Ingredients
Sprouted rolled oats – I love sprouted oats because they are easier to digest, higher in protein, and more nutrient-dense. If you are using regular rolled oats, you’ll want to increase the milk slightly. I talk about this in the recipe card!
Milk – I used grass-fed whole milk!
Maple syrup – or sub honey or coconut sugar.
Ground cinnamon – I recommend ceylon instead of cassia cinnamon.
Chia seeds – this helps absorb some of the milk and make it more “mushy” like cooked oats.
Collagen – This is optional for more protein. I added cinnamon to this recipe to help mask the flavor of the collagen.
Apple – to dice it up and put into the overnight oats! Or you an put it directly on top.
How to make Cinnamon Apple Overnight Oats
- Put all ingredients into a bowl or mason jar and mix thoroughly.
- Cover and put in the refrigerator overnight or until the milk is absorbed by the oats.
- Mix it together again then top with whatever you want and enjoy!
Modifications
- Warm It Up – Overnight oats don’t have to be cold! If you prefer a cozy bowl, you can warm it up in the oven before eating.
- Oats – If you don’t have sprouted rolled oats, regular rolled oats work perfectly; just add an extra ¼ cup of milk. Steel-cut oats can also be used, but they’ll need more soaking time and extra liquid.
- Protein Boost – Collagen is a great add-in, but you can also mix in protein powder, Greek yogurt, or a couple spoonfuls of nut butter. Just be aware that all of these will change the flavor of the overnight oats!
- Apple Swap – Try pears for a softer sweetness, or berries for a tart contrast. Frozen fruit also works—just add it before refrigerating so it thaws overnight.
- Add texture – Add crunch with granola, toasted coconut, or extra nuts right before serving.
- Milk Options – You can swap for almond, oat, coconut, or cashew milk depending on your preference.
- Sweetener – Maple syrup adds a rich flavor, but honey or coconut sugar are great as substitutes.
Other recipes you’ll love
Cinnamon Apple Bagels (high-protein)
Sweet Almond Cherry Overnight Oats
PrintCinnamon Apple Overnight Oats
- Prep Time: 5 minutes
- Total Time: 5 minutes
Ingredients
1 cup sprouted rolled oats (see note for regular rolled oats)
3/4 cup grass-fed whole milk
1 tsp chia seeds
2 Tbsp maple syrup
1/2 tsp pure vanilla extract
1/4–1/2 tsp ground ceylon cinnamon, to taste
1/2 small apple, diced
Optional for protein: 2-3 Tbsp collagen or 1/4 cup greek yogurt or both!
Instructions
- Put all ingredients into a bowl or mason jar and mix thoroughly.
- Cover and put in the refrigerator overnight or until the milk is absorbed by the oats.
- Mix it together again then top with whatever you want and enjoy!
If using regular rolled oats (not sprouted), then increase the milk to 1 cup. Sprouted oats don’t absorb as much milk as regular oats from my experience.
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