Apple Cinnamon Overnight Oats — Full Detailed Recipe

The image shows a simple apple-cinnamon overnight oats base made with rolled oats, apple, and cinnamon. To make it creamy and more complete nutritionally, I’d prepare it with milk/yogurt and add nuts or seeds for crunch. Similar dietitian-developed versions use rolled oats, milk, yogurt, apple, cinnamon, and nuts.
D
Dietitian Made
+1

Ingredients — 2 servings
Main ingredients
1 cup rolled/old-fashioned oats — about 80–90 g

1 medium apple, finely diced

¾ cup milk — dairy or unsweetened plant milk

½ cup plain Greek yogurt

1 teaspoon ground cinnamon

1 tablespoon chia seeds — optional but recommended

1–2 teaspoons maple syrup or honey — optional

½ teaspoon vanilla extract

Pinch of salt

Nut & seed topping
Choose one or a combination:

2 tablespoons chopped walnuts

2 tablespoons chopped almonds

2 tablespoons pecans

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

1 tablespoon ground flaxseed

1 tablespoon nut butter

A published version from the American Diabetes Association uses chopped almonds, while other dietitian recipes use pecans or mixed nuts.
D
Diabetes Food Hub
+1

Method
1. Prepare the apple
Wash, core and dice the apple into small pieces.

You can leave the skin on for extra texture and fiber.

For crunchy oats: use raw apple.

For softer, apple-pie-style oats: gently cook the diced apple for about 3–5 minutes with a splash of water, a little cinnamon and optional maple syrup. A similar approach is used in a dietitian-developed recipe.
M
Mallory the Dietitian

2. Make the oat mixture
In a bowl or large jar, combine:

rolled oats

milk

Greek yogurt

cinnamon

chia seeds

vanilla

salt

maple syrup/honey, if using

Mix thoroughly until there are no dry patches.

3. Add the apple
Fold approximately ¾ of the apple into the mixture.

Reserve the remaining apple for the morning so it stays fresh and crunchy.

4. Refrigerate
Cover and refrigerate for at least 4 hours, preferably 6–8 hours or overnight.

The oats absorb the liquid and become soft and creamy without cooking.
D
Dietitian Made
+1

5. Finish in the morning
Stir well.

If it is too thick, add 1–3 tablespoons milk until you reach your preferred consistency.

Top with:

remaining apple

chopped nuts

extra cinnamon

optional nut butter

Nut Information & Substitutions
Nu/seed Amount Flavor/texture
Walnuts 2 tbsp Rich, slightly earthy
Almonds 2 tbsp Crunchy, mild
Pecans 2 tbsp Buttery and naturally sweet
Cashews 2 tbsp Mild and creamy
Pumpkin seeds 2 tbsp Crunchy, nut-free
Sunflower seeds 2 tbsp Mild, crunchy
Chia seeds 1 tbsp Thickens the oats
Ground flaxseed 1 tbsp Nutty, soft texture

If you’re making this for someone with a nut allergy, don’t simply substitute another tree nut. Use seeds such as pumpkin or sunflower seeds, and check the milk/yogurt and other ingredients for allergen cross-contact.

For a completely nut-free version, use sunflower-seed butter instead of almond/peanut butter.

Dairy-Free Version
Replace Greek yogurt and milk with:

unsweetened soy yogurt + soy milk, or

plant-based yogurt + almond/oat/soy milk.

If using almond milk, remember that it is not appropriate for someone with a tree-nut allergy.

For a nut-free dairy-free version, soy milk + soy yogurt or oat milk + a suitable oat/soy yogurt can work.

Gluten-Free Version
Oats themselves are naturally gluten-free, but ordinary oats can have wheat/gluten cross-contact during processing.

For someone with celiac disease or medically required gluten avoidance, choose oats specifically labeled certified gluten-free.
D
Dietitian Debbie Dishes

Sweetener Options
You don’t necessarily need added sugar because the apple provides sweetness.

Options:

No added sweetener — lowest added sugar

1 tsp maple syrup

1 tsp honey

mashed banana

chopped dates

raisins

If using sweetened yogurt or sweetened plant milk, you may want to omit the additional syrup/honey.

Approximate Nutrition
Nutrition varies substantially with the milk, yogurt, nuts and sweetener you choose.

For comparison, one American Diabetes Association version provides approximately 210 calories, 10 g protein, 5 g fiber and 7 g fat per serving, using almond milk, nonfat Greek yogurt and almonds.
D
Diabetes Food Hub

A version with larger portions of oats, milk, Greek yogurt and pecans can be substantially more calorie- and protein-dense; one dietitian-developed recipe lists 573 calories, 25 g protein and 13 g fiber per large 1½-cup serving.
D
Dietitian Made

So the exact nutrition depends on your ingredients and portion size.

Recipe Q&A
Can I make it without yogurt?
Yes. Use additional milk or plant milk. The result will be less creamy and have less protein.

Can I use quick oats?
Yes, but the texture will generally be softer/mushier. Old-fashioned rolled oats are preferable for overnight oats.
M
Mallory the Dietitian
+1

Can I use steel-cut oats?
You can, but they require a different soaking approach and remain considerably chewier. Rolled oats are the straightforward choice for this recipe.

Do I have to leave it overnight?
No. About 4 hours can be enough, although 6–8 hours gives a more developed texture.
M
Mallory the Dietitian
+1

Can I eat it immediately?
Yes, although it won’t have the characteristic overnight-oat texture. Letting it sit allows the oats and chia to absorb the liquid.

Should the apple be cooked?
No. Raw diced apple works perfectly.

Cooking it briefly produces a softer, more apple-pie-like result.

Which apple is best?
Almost any apple works. For a sweeter result, try Fuji, Gala or Honeycrisp. For more tartness, use Granny Smith.

Can I add raisins?
Absolutely. About 1 tablespoon per serving works well.

Can I add peanut butter?
Yes. Try 1 tablespoon per serving.

Note that peanuts are legumes rather than tree nuts, but peanut allergy is a separate allergen concern.

Can I add protein powder?
Yes. Add approximately ½–1 scoop, depending on the product and your desired protein content. You may need extra milk because protein powder thickens the mixture.

Can I make several jars at once?
Yes. Prepare multiple portions in separate airtight containers.

How long does it keep?
For best texture, many recipes recommend consuming it within roughly 3–4 days when refrigerated in an airtight container.
M
Mallory the Dietitian
+1

Can I freeze it?
You can, although the apple and dairy/yogurt texture may change after thawing. For the freshest texture, refrigeration is preferable.

Should I add the nuts overnight?
For maximum crunch, add nuts immediately before eating. If added overnight, they soften.

What if my oats are too thick?
Add milk one tablespoon at a time and stir.

What if they’re too watery?
Add a little more rolled oats or chia seeds and refrigerate for another 30–60 minutes.

Simple “Apple Pie” Version
For 2 servings, mix:

1 cup rolled oats + ¾ cup milk + ½ cup Greek yogurt + 1 diced apple + 1 tsp cinnamon + 1 tbsp chia seeds + 1 tsp vanilla + 1 tbsp maple syrup + pinch of salt.

Refrigerate overnight.

In the morning, top with 2 tbsp chopped walnuts or pecans + extra apple + cinnamon.

That gives you the creamy oats, fresh apple, cinnamon and crunchy topping shown in the picture, while providing considerably more detail than the three-ingredient recipe

Author
Recent Posts

Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.