Apple and cinnamon overnight oats

This is a great breakfast option - easy, delicious and nutritious. You prep this the day before, so its a good option if you want a speedy or portable breakfast.

Jess Childs
Jess Childs
Friday 20 January 2023
Overnight oats

If you want to start having healthier and more nutritious breakfasts - this option ticks all the boxes!

Overnight oats will give you sustained energy for the morning (keeping you full till lunch), a good protein serving, lots of fibre in the forms of oats, seeds and apple, antioxidants and healthy fat for optimal brain function.

This option is far superior to cereals, toast or shop bought breakfast muffins, all of which just contain mainly carbohydrates, are generally low in fibre, vitamins and minerals and offer very little in the way of fats and protein - cereals often have a lot of added sugar too which isn't good for blood glucose management and energy levels for the day ahead.

What do you need?

Quantities can be scaled up and down depending on portions needed. The below serves 2 portions - perfect for 2 people or 2 breakfasts across 2 days.

Overnight oats can be stored in the fridge for 2 days; you can make yourself a batch on Sunday night that will serve as your breakfast for Monday and Tuesday.

  • 1 large cup of oats
  • 2 tbsps pumpkin / sunflower seeds
  • 1 tbsp chia seeds
  • 2 tbsps dessicated coconut (optional)
  • 1 grated apple
  • 1/4 tsp cinnamon powder
  • Milk of you choosing - cow's milk, almond milk, oat milk etc.

Optional toppings - ideally choose 2 and rotate:

  • 2 tbsps nut butter - peanut or almond are delicious
  • Handful of berries - blueberries, strawberries, blackberries or raspberries.
  • 1 tsp honey if you need further sweetness
  • 1 tbsps cocoa nibs
  • Sprinkling of nuts
  • 4 tbsps of yogurt


Prepare the overnight oats the day before you want them for breakfast. I find the evening works best when you are preparing the evening meal.

Grate the apple. Mix the ingredients together in a bowl or medium sized jar, leaving the milk till last. Once mixed, cover the ingredients with milk. Leave the jar or bowl overnight in the fridge. Add a lid to the jar and a cover to the bowl if you have one.

Enjoy in the morning with 2 of the toppings mentioned - these add even more nutrients to your breakfast along with added taste and natural sweetness.

Making overnight oats

Health benefits of the ingredients

  • I often advise people to start using cinnamon regularly due to its numerous health benefits. Cinnamon has been shown to significantly increase sensitivity to the hormone insulin, which may improve blood sugar control, and the active compound in cinnamon has antifungal and antibacterial properties, which may reduce infections, as well as tooth decay and bad breath. Read here for more benefits.
  • Oats are a good source of a heart-protective starch called beta-glucan that can help lower high cholesterol and potentially help reduce the risk of certain cancers. Their fibre makes them particularly filling for breakfast, and encourages healthy bowel movements and healthy gut bacteria.
  • Seeds are a good source of healthy fats which are recommended to be enjoyed in moderation. We need fats to help us absorb vitamins and support a healthy brain. Chia seeds contain a particularly anti-inflammatory fat called omega 3.
  • Apples, especially the skin, are particularly rich in antioxidants and fibre, helping to fight disease-causing free radicals and promoting a healthy digestion.
  • Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese. They may help to reduce inflammation and decrease your risk of heart disease and other health problems.
  • Raw cacoa, in the form of cacoa nibs, is the purest form of chocolate one can consume. They contain antioxidants and heart healthy flavonoids, as well as compounds which can increase the levels of the hormones serotonin and dopamine in your brain, which positivity impacts mood.