Overnight Oats with Apple and Chia Seeds


This Overnight Oats with Apple and Chia Seeds can be made the night before for a quick and easy breakfast that is anything but boring. These healthy overnight oats will keep you full and have tons of flavor from shredded apples, maple syrup, and cinnamon.

After taking a long break from my beloved overnight oats (I definitely overdid it in the spring and needed a break), I am jumping back on the overnight oat train. Especially as things get busier, I find it’s really hard to beat when you are looking for a nutritious and filling breakfast that’s portable and can be made in advanced. Usually, I like to stock my fridge up with a few different options on Sunday and then I can grab them and run on busy mornings. This green apple, chia, and cinnamon concoction has been in heavy rotation recently as I find myself craving fall flavors.

Overnight Oats with apple and chia in a bowl with a spoon.

Since originally posting this recipe, there have been lots of questions about chopping the apples instead of shredded them. Although this is an option, I do recommend taking the extra time to either shred the apples of dice them very small. Doing this ensures you will have some apple goodness in every bite. Additionally, I like the texture of the raw apple when it is nice and small but don’t love it when it is a big chunk of raw apple. If you want to use bigger apple chunks, saute or microwave them beforehand to soften them up. 

What kind of oats to use for overnight oat recipes?  

You can use regular rolled oats or quick cooking oats for overnight oats. Rolled oats are less processed than quick cooking oats. This means they take longer to cook and will hold their shape better in overnight oats. Personally, I use rolled oats for overnight oast because I like their texture better but either option will work and there is not a big nutritional difference between the two. If you sometimes think overnight oats taste “raw” you may want to try making them with quick oats instead. Steel cut oats are not a good option here since they won’t soften enough. If you want to make overnight steel cut oats, you need to soak or cook the steel cut oats first.

Are overnight oats eaten cold?

It’s completely up to you if you want to eat your oats warm or cold. Many people like the cold, muesli style feel of cold oats but many others only like warm oatmeal. Personally, I usually eat my cold, especially since I like to make mine with yogurt. However, on cold mornings, I will sometimes heat it up with a little extra milk.

Can I put overnight oats in the microwave?

The oats are already “cooked” from soaking in the liquid overnight but you can still put them in the microwave if you prefer a warmer oatmeal. Remember you are just reheating the oats, not cooking them, so they won’t need very long. You can add a touch of milk or water if the oats seem to thick.

How long can I leave overnight oats in the fridge?

Overnight oats can be left in the fridge for 3-5 days making them the perfect breakfast recipe for meal prep. Usually, I will prep my oats ahead of time on Sunday and then just pull them out during the week as I need them. You can make all the oats the same flavor or use a base recipe and mix in different toppings.

Apple Overnight Oats with chia seeds on a blue striped napkin and wooden table.

Adding Extra Protein

The one downside to overnight oats as a breakfast is that they don’t have a lot of protein. However, there are lots of ways to add protein to your oats. One way is to add nut butter. Peanut butter and almond butter are delicious in this recipe. You could also add chopped nuts before serving. Protein powders are another option. Many people will mix 1-2 scoops into their oats during prep. Cottage cheese is another option. Many people will add 1/4 cup of yogurt or cottage cheese to squeeze in some extra protein. Finally, you can look for a protein rich milk option. Many of the new pea and plant milks have added protein.



Post Author: MNS Master

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