Breakfast & Brunch Cereal Oatmeal Overnight Oatmeal Apple-Cinnamon Overnight Oats 4.2 (9) 5 Reviews It takes just a few minutes in the evening to mix rolled oats and almond milk, and you have a head start on a healthy breakfast the following morning. By Sylvia Fountaine, M.A. Sylvia Fountaine, M.A. Sylvia Fountaine is a professional chef specializing in plant-based recipes, many of which she has contributed to EatingWell. Inspired to broaden her palate from a young age by her Finnish mother and Egyptian father, Sylvia is passionate about fresh seasonal produce and global cuisines. EatingWell's Editorial Guidelines Updated on June 9, 2025 Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 10 mins Additional Time: 5 hrs 50 mins Total Time: 6 hrs Servings: 1 Yield: 1 serving Nutrition Profile: Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Jump to recipe Forget the instant oatmeal packet in the morning, our Apple Cinnamon Overnight Oats give the same classic flavor with lower added sugar. Heart-healthy rolled oats are mixed with almond milk for creaminess, fiber-rich chia seeds for thickness, maple syrup for a subtle sweetness and of course, cinnamon for the classic flavor. Apples add more natural sweetness, texture and prebiotic fiber—feeding your gut bacteria is a great way to start the day. Finish it with more fiber and a bit of protein from the pecans, and you've got yourself a winning breakfast. Keep reading for our expert tips on how to prep this recipe, ingredient variations and more. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! We went with old-fashioned oats because they’re perfect for overnight oats. Quick oats will work too, but not as well, and steel-cut oats tend to be too thick and chewy.Chia seeds are optional, but adding them will give your overnight oats a thicker, pudding-like texture. Toasted pecans are also optional, but they add something special. You can swap them out for walnuts or any nuts you like.Similar to apple pie, overnight oats can be enjoyed either cold or warmed in the microwave. If you find the consistency too thick, feel free to add a splash of almond milk.A 12-ounce wide-mouthed Mason jar is perfect for a 1½-cup serving of overnight oats. If you like a little extra space for your spoon or plan to add additional toppings, consider using a 16-ounce jar. Nutrition Notes Old-fashioned rolled oats take slightly longer to absorb liquid compared to instant or quick oats, which makes them an excellent choice for overnight oats. They are high in a type of fiber called beta-glucan, which has been shown to help pull LDL cholesterol out of the body, which may improve total cholesterol levels—great for heart health. Oats are naturally gluten-free, but they may be processed in facilities that are not, so be sure to check the label if you require gluten-free oats. Apples not only add great crunch and sweetness to these oats, they also add more fiber. Keep the skins on to get both soluble and insoluble fiber. Apples also contain antioxidants, which can help protect your cells against damage, reducing the risk for cancer. When making overnight oats, it's a great idea to add chia seeds. When chia seeds are exposed to a liquid, they absorb it and form a gel, which helps to thicken these oats. They are packed with nutrition, including protein and fiber, and they contain plant-based omega-3 fatty acids to help reduce inflammation. Cook Mode (Keep screen awake) Ingredients ½ cup old-fashioned rolled oats (see Tip) ½ cup unsweetened almond milk ½ tablespoon chia seeds (Optional) 1 teaspoon maple syrup ¼ teaspoon ground cinnamon Pinch of salt ½ cup diced apple 2 tablespoons toasted pecans (Optional) Directions Combine ½ cup oats, ½ cup almond milk, ½ cup chia seeds (if using), 1 teaspoon maple syrup, ¼ teaspoon cinnamon and pinch salt in a pint-sized jar and stir. Cover and refrigerate overnight. Before serving, top with ½ cup apple and 2 tablespoons pecans, if desired. To make ahead Prepare through Step 1 and refrigerate for up to 4 days. Frequently Asked Questions What variety of apples would go well in overnight oats? We suggest choosing an apple that you typically enjoy snacking on. However, if your favorite happens to be a tart McIntosh or Granny Smith, you may have to add a little extra maple syrup. What's an easy way to toast the pecans? The easiest and fastest method is to microwave them in 30-second intervals on a microwave-safe plate. Be sure to let them cool before adding them to the other ingredients. It's important to keep an eye on the nuts while toasting, as they can burn quickly whether you’re using a microwave, conventional oven, skillet or air fryer. How long do overnight oats last in the fridge? When overnight oats include fresh fruit, it's best to consume them within 3 days. Keep them stored in an airtight container in the refrigerator. Can I freeze overnight oats? Absolutely. Leave out the fresh fruit and nuts and store the oats in an airtight freezer-safe container for up to 3 months. Thaw in the refrigerator overnight or in the microwave and add the fruit and nuts right before you plan to eat it. What other toppings can I add? You can sprinkle on a little pie crumble mix, another fruit, granola, coconut flakes or even a swirl of low-fat whipped topping. EatingWell.com, September 2018 Save Rate Print Nutrition Facts (per serving) 215 Calories 4g Fat 41g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 1/2 cups Calories 215 % Daily Value * Total Carbohydrate 41g 15% Dietary Fiber 6g 23% Total Sugars 11g Added Sugars 4g 8% Protein 6g 11% Total Fat 4g 6% Saturated Fat 1g 3% Vitamin A 285IU 6% Vitamin C 3mg 3% Folate 21mcg 5% Sodium 232mg 10% Calcium 262mg 20% Iron 2mg 10% Magnesium 45mg 11% Potassium 249mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.