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The Ultimate Apple Cinnamon Overnight Oats: Meal Prep Done Right (No Cook, High Fiber)

Close-up of apple cinnamon overnight oats in a mason jar, topped with diced apples, pomegranate seeds, and cinnamon.
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Prepare this easy, no-cook apple cinnamon overnight oats recipe ahead of time for a wholesome, grab-and-go breakfast. It delivers cozy fall flavors and is packed with fiber for lasting fullness.

Ingredients

Scale
  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/2 cup milk (dairy or non-dairy for vegan option)
  • 1/4 cup unsweetened applesauce or 1/4 cup finely diced fresh apple
  • 1 teaspoon maple syrup (optional, adjust to taste)
  • 1/2 teaspoon ground cinnamon
  • Pinch of salt
  • Optional topping: extra diced apple, nuts, or seeds

Instructions

  1. Combine the rolled oats, chia seeds, cinnamon, and salt in a jar or container with a tight-fitting lid.
  2. Add the milk, applesauce (or diced apple), and maple syrup, if using.
  3. Stir all ingredients well until everything is fully mixed and the chia seeds are distributed.
  4. Seal the container and place it in the refrigerator for at least 4 hours, or preferably overnight.
  5. In the morning, check the consistency. If it is too thick, stir in a splash more milk.
  6. Top with fresh diced apple or other additions before eating.

Notes

  • For a protein boost, add 1 scoop of vanilla or unflavored protein powder when mixing the dry ingredients.
  • If you prefer a stronger apple pie flavor, increase the cinnamon to 3/4 teaspoon.
  • This recipe is naturally gluten-free if you use certified gluten-free rolled oats.
  • This recipe works well for meal prep and keeps for up to 4 days in the refrigerator.

Nutrition

Find it online: https://juliameal.com/apple-cinnamon-overnight-oats-recipe/