Apple Cinnamon Walnut Overnight Oats

Apple Cinnamon Walnut Overnight Oats are a creamy, fiber-rich breakfast that’s ready when you wake. For example, this jar cooks itself in the fridge, and you get whole grains, fruit, and healthy fats together.

Recipe Details

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 6–8 hours 10 minutes (including chill) | Yield: 1 serving | Category: Breakfast | Cuisine: American

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1 tablespoon chia seeds
• 3/4 cup unsweetened oat milk or soy milk
• 1/2 medium apple, diced (about 1/2 cup), plus extra for topping
• 1/2 teaspoon ground cinnamon
• 1 tablespoon chopped walnuts
• 1 teaspoon maple syrup, optional

Instructions

1. In a 12-16 ounce jar or bowl, stir the oats, chia seeds, milk, and cinnamon until combined.
2. Fold in half of the diced apple and the optional maple syrup, if using.
3. Cover and refrigerate for at least 6 hours, or ideally 6–8 hours, until thickened.
4. Before serving, stir once; then top with the remaining apple and chopped walnuts.
5. Serve cold, or warm for 30–60 seconds in the microwave if you prefer it heated.

Apple Cinnamon Walnut Overnight Oats — Why This Breakfast Works

This easy recipe balances slow-digesting oats and chia with fresh fruit and nuts. In addition, the oats and chia add soluble fiber. The apple provides natural sweetness and vitamin C, while walnuts contribute plant-based omega-3 fats and a crunchy texture.

Variations and Substitutions

• If you prefer a dairy-free option, use the listed oat or soy milk. In addition, almond or pea milk work well.
• Nut-free: replace walnuts with 1 tablespoon sunflower seeds or pumpkin seeds.
• Lower sugar: omit maple syrup and add a few drops of vanilla extract for flavor.
• More protein: stir in 2 tablespoons plain soy yogurt or 1 scoop plant-based protein powder before chilling.

Storage and Make-Ahead

Store refrigerated in a sealed jar for up to 3 days. Next, give it a good stir before eating. For meal prep, scale up ingredients into individual jars for several breakfasts.

Nutrition Facts

Estimated nutrition per serving

Nutrition context: this recipe offers fiber, plant protein, and healthy fats. However, nutrition values vary by ingredient brands and quantities. Nutrition values are estimates and should be verified before publication.

Find more simple, wholesome breakfast recipes and tips at The Nutrient.

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