Easy Cinnamon Overnight Oats with Apple and without Refined Sugar

Make delicious cinnamon apple overnight oats in just 10 minutes! This easy meal prep recipe is perfect for a healthy, make-ahead breakfast with oats, almond milk, Greek yogurt, and fresh apples. And most importantly, no refined sugar!

Why You’ll Love This Meal Prep Favorite Healthy Breakfast Recipe

• Meal prep hack: Meal prepping can be your best friend when life gets busy! One of my favorite easy recipes is making overnight oats in advance for a quick and tasty breakfast over the next few days. The best part? Make it before bed, let it sit in the fridge overnight, and enjoy next morning. 
• Quick prep: It’s not just healthy and delicious—it takes only minutes to prepare! With just a little effort, you’ll have a great make-ahead breakfast ready for four days.
• Clean meal prep: Made with wholesome, real ingredients, this recipe is a perfect option for clean eating.
• Anti-inflammatory ingredients: Packed with cinnamon and fresh apples, this recipe includes ingredients known for their anti-inflammatory benefits, making it as nourishing as it is tasty.
• Kid-friendly: Packed with oats, Greek yogurt, and fruit, this recipe gives kids the energy they need to start their day strong.
• A busy mom’s dream: Perfect for hectic school mornings—grab a jar from the fridge, and breakfast is ready to go!

What Makes Oats So Nutritious?

• Oats are among the most nutritious and versatile grains in your meal prep. To maximize their benefits, choosing minimally processed options is essential—rolled oats are an excellent choice!
• On my blog, I share various oat recipes, and I love alternating between warm, creamy oats and easy, no-cook overnight oats. Both are simple to make and can be topped with fresh fruits and nuts to boost flavor and nutrition.
• Oats are especially beneficial for gut health, thanks to their beta-glucan content, which supports regular bowel movements. I’ve seen this firsthand as two of my children, and I deal with constipation. Incorporating oats into our diets has been one of the best ways to manage this issue—and it works!
• One common issue with sugary breakfasts, like donuts or many cereals, is the quick spike in blood sugar they cause. Oats offer a simple solution to this problem! As a source of complex carbohydrates, oats break down slowly, gradually releasing glucose into the bloodstream. This slow release makes oats an excellent breakfast option, even for those managing diabetes or who want to lead a heart-healthy diet.

Ingredients for Apple Cinnamon Overnight Oats 

Here’s how you can whip up four single-serving containers of this wholesome breakfast (ingredients are per each container):

• 1/3 cup rolled oats: I recommend using rolled oats instead of quick oats. Quick oats are more refined and have a higher glycemic index, leading to a faster release of glucose into the bloodstream. Rolled oats, on the other hand, provide a slower, more sustained energy release and retain more of their nutritional benefits.
• 1/3 cup almond milk: I prefer vanilla-flavored almond milk, but check the label for no added sugars or artificial ingredients. This ensures your meal is wholesome and clean.
• 1/3 cup Greek yogurt: Opt for plain Greek yogurt to avoid the added sugars often in flavored varieties. Plain yogurt provides a creamy texture and a tangy taste while keeping your meal naturally healthy.
• 1 tsp pure maple syrup: You can adjust the sweetness based on your preference, but I recommend starting with just one teaspoon. You might not need more depending on the natural sweetness of the fruit you’re adding.
• 1/2 tsp vanilla extract: Adds a warm, subtle sweetness and enhances the overall flavor of the oats.
• 1/4 tsp cinnamon: A pinch of cinnamon brings a cozy, slightly spicy flavor, offering anti-inflammatory benefits and helping regulate blood sugar.
• 1/4 cup diced apple: Use about half a small apple, diced into bite-sized pieces. 

Substitutions 

• Replace almond milk with oat milk, cashew milk, or soy milk for different flavors and nutrients. Use regular cow’s milk if dairy is suitable for your diet.
• Swap Greek yogurt for plant-based vegan yogurt like coconut or almond yogurt for a dairy-free version. Use regular yogurt if you don’t need the extra protein from Greek yogurt.
• Substitute maple syrup with honey or agave syrup for a different natural sweetener. Use date syrup or a finely chopped date for a sugar alternative with added fiber.
• Swap apples for pear, banana slices, fresh berries, or your favorite fruit or favorite toppings for a new flavor and texture. Use dried fruits like raisins or chopped apricots if fresh fruit isn’t available (adjust the maple syrup to balance sweetness).

How to Prepare Cinnamon Overnight Oats with Apples

• Prep your jars: Grab four small containers or jars with lids. The Mason jar works perfectly!
• Mix the base: In each jar, combine the rolled oats, almond milk, Greek yogurt, maple syrup, and vanilla extract. Stir well to ensure the flavors are evenly distributed.

• Seal and chill: Close the jars with their lids and refrigerate overnight (or at least 6 hours). Make sure to have an airtight container. 

• In the morning, your creamy overnight oats will be ready to enjoy. You can eat them cold straight from the fridge, or if you prefer, warm them slightly in the microwave.
• Add the apples: Top each jar with the diced apple. Sprinkle a pinch of cinnamon on top for extra flavor. You can also add peanut butter or almond butter to increase protein content. 

Why This Works for Meal Prep

• Minimal effort: Spend 10 minutes prepping these jars, and you’ll save time during busy mornings.
• Portion control: Pre-measured ingredients ensure you stay on track with your goals.
• Flavor-packed: Combining cinnamon, vanilla, and maple syrup creates a comforting and delicious breakfast.

Wrapping Up

Cinnamon Apple Overnight Oats are a versatile, nutritious, and easy-to-make hearty breakfast option that can be tailored to suit your taste and dietary needs. With simple ingredients and plenty of room for customization, they’re perfect for busy mornings or a healthy meal prep solution. 

Meal planning doesn’t have to be complicated. With recipes like these, you’re setting yourself up for a healthy and stress-free week. Let me know if you try it—I’d love to hear your thoughts!

Want more from my delicious breakfast recipes that the whole family will love on busy weekday mornings? Try my popular almond butter and banana overnight oatmeal recipe—you’ll love it!

What’s your favorite make-ahead breakfast? Drop it in the comments below!

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5 from 1 vote

Cinnamon Overnight Oats with Apples (Meal Prep Recipe)

Delicious cinnamon apple overnight oats ready in just 10 minutes! This easy meal prep recipe is perfect for a healthy, make-ahead breakfast with oats, almond milk, Greek yogurt, and fresh apples. And most importantly, no refined sugar!

Prep Time10 minutes mins

Resting time6 hours hrs

Total Time6 hours hrs 10 minutes mins

Course: Breakfast, Snack

Keyword: cinnamon apple, cinnamon apple overnight oats, cinnamon overnight oats, overnight oats breakfast

Servings: 1 person

Calories: 197kcal

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Video

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Ingredients

• 1/3 Cup Rolled oats I recommend using rolled oats instead of quick oats. Quick oats are more refined and have a higher glycemic index leading to a faster release of glucose into the bloodstream. Rolled oats, on the other hand, provide a slower, more sustained energy release and retain more of their nutritional benefits.
• 1/3 Cup Almond milk I prefer vanilla-flavored almond milk but check the label for no added sugars or artificial ingredients. This ensures your meal is wholesome and clean.
• 1/3 Cup Greek yogurt Opt for plain Greek yogurt to avoid the added sugars often in flavored varieties. Plain yogurt provides a creamy texture and a tangy taste while keeping your meal naturally healthy.
• 1 Tsp Pure maple syrup You can adjust the sweetness based on your preference
• 1/2 Tsp Vanilla extract Adds a warm subtle sweetness and enhances the overall flavor of the oats.
• 1/4 Tsp Cinnamon A pinch of cinnamon brings a cozy slightly spicy flavor, offering anti-inflammatory benefits and helping regulate blood sugar.
• 1/4 Cup apple Use about half a small apple diced into bite-sized pieces.

US Customary – Metric

Instructions

Prep your jars:

• Grab four small containers or jars with lids. The Mason jar works perfectly!

Mix the base:

• In each jar, combine the rolled oats, almond milk, Greek yogurt, maple syrup, and vanilla extract. Stir well to ensure the flavors are evenly distributed.

Seal and chill:

• Close the jars with their lids and refrigerate overnight (or at least 6 hours). Make sure to have an airtight container.
• In the morning, your creamy overnight oats will be ready to enjoy. You can eat them cold straight from the fridge, or if you prefer, warm them slightly in the microwave.

Add the apples:

• Top each jar with the diced apple. Sprinkle a pinch of cinnamon on top for extra flavor. You can also add peanut butter or almond butter to increase protein content.

Notes

• Here are the nutrition facts for a single serving of this recipe. To meal prep, simply multiply the ingredients by 4 and divide the dish evenly into 4 containers.
• Refer to the post above for video instructions and other useful information.
• Nutrition information is an estimate and will depend on your specific ingredients.

 

Substitutions 

• Replace almond milk with oat milk, cashew milk, or soy milk for different flavors and nutrients. Use regular cow’s milk if dairy is suitable for your diet.
• Swap Greek yogurt for plant-based vegan yogurt like coconut or almond yogurt for a dairy-free version. Use regular yogurt if you don’t need the extra protein from Greek yogurt.
• Substitute maple syrup with honey or agave syrup for a different natural sweetener. Use date syrup or a finely chopped date for a sugar alternative with added fiber.
• Swap apples for pear, banana slices, fresh berries, or your favorite fruit or favorite toppings for a new flavor and texture. Use dried fruits like raisins or chopped apricots if fresh fruit isn’t available (adjust the maple syrup to balance sweetness).

Nutrition

Serving: 1jar | Calories: 197kcal | Carbohydrates: 31g | Protein: 11g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 135mg | Potassium: 246mg | Fiber: 4g | Sugar: 10g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 203mg | Iron: 1mg

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