Spicy delicious apple cinnamon overnight oats is a speedy grab-and-go breakfast that bursts of apple flavor, boosts your immune system, and is so filling, you'll be powered with energy for hours. Dairy-free, vegan, refined-sugar-free.
Apple Cinnamon Overnight Oats
This delicious apple cinnamon overnight oats recipe is both easy and healthy, and full of spicy, fiber-filled flavor. Apples are known to power the immune system in amazing ways, and oats are terrific fillers with essential nutrients so this is really the perfect breakfast.
What Are Overnight Oats?
Overnight oats are a great grab-and-go recipe that has become quite popular this past decade as people become busy and welcome breakfasts that travel or can be made ahead.
Overnight oats are easy to put together, just put rolled oats in a liquid and soak them overnight. The next morning they will be mushy just as if you made your self cooktop oatmeal.
As you can tell, this way of making oatmeal is highly customizable by choosing different liquids and add-ins.
How to Make Apple Cinnamon Overnight Oats
This overnight oat recipes is like others in that rolled oats are soaked overnight.
However, this recipe is quite flavorful because of a few additional elements.
Step 1: I soak my oats in unsweetened apple cider instead of water which is more typical in overnight oat recipes.
Step 2: The next day, fold in chopped apples, spices and a touch of maple syrup to taste
Step 3: Here, I serve my apple cinnamon overnight oats with layers of healthy homemade apple butter, a very popular recipe on my blog that you can try if you'd like. It's just as easy, and also full of apple flavor because I also soak the apples in apple cider overnight so you can prepare for both recipes at the same time.
My healthy apple butter recipe is also awesome with these oats because it is a no cook recipe. You don't need to make my apple butter on the stove or in a slow cooker - just process it in a blender.
Why You Should Be Eating Apple Cinnamon Overnight Oats
Apple Cinnamon Overnight Oats are an awesome breakfast, full of fiber, essential nutrients, a huge immune booster, filling so a wonderful weight control breakfast, and even great at balancing blood sugar.
Let's break it down.
Much of the nutrition and fiber comes from apples and rolled oats. Both are low in calories, sodium, fat and high in antioxidants, fiber and tons of nutrition.
Apples are rich in anti-oxidants which fight disease and vitamin C which also boosts the immune system, calms digestion and even supports healthy skin. Learn more about apple nutrition here.
Rolled oats are also full of nutrients and fiber, but also a soluable fiber called beta-glucan which is awesome for your heart.
The two ingredients together will make you fill so full, you won't be hungry all morning and that is where weight-control comes in - no snackies..
Finally, a good dose of ground cinnamon in this recipe helps keep your blood sugar balanced.
Tips On Making The Best Apple Cinnamon Overnight Oats
The best way to make these oats awesome is to choose a quality brand of rolled oats. If gluten-free is necessary, choose a brand that stipulates there is no cross-contamination in processing.
Next, be sure your apples are not over ripe or they will be too sweet, especially the green ones. And choose organic apples so you don't have to peel them. The peel contains tons of fiber and nutrients. If you don't buy organic apples, you really need to peel them as apple peel tends to absorb and retain pesticides that non-organic apples are sprayed with.
Lastly, use a quality cinnamon. Although Cassia cinnamon is the more common type, you'll get more flavor choosing Saigon or the like.
How to Make Overnight Oats Healthy
Are you making your overnight oats correctly?
If you are familiar with overnight oats, you'll know to start with rolled oats. And rolled oats are full of nutrition, specifically b vitamins, magnesium, beneficial fatty acids, healthy fiber that promotes gut health and stabilize blood sugar, and antioxidants.
BUT oats also have a big negative. Rolled oats are full of phytates that block absorption of iron, zinc, manganese and more of the goodness the oats provide.
The solution to phytates in rolled oats is to remove them. How? By soaking these oats overnight in an acid, such as apple cider vinegar or lemon juice or both! This reduces the phytates, renders the oats super nutritious again, and also lends a brighter flavor! I used lemon juice here, but ACV is equally effective.
And because you use so little, you don't have to rinse the oats the next morning.
How to Store Overnight Oats
Actually they are best eaten the very day you've soaked them. They don't keep more than 24 hours or they get too soggy.
Then, let's get to making this apple cinnamon overnight oats!
More Apple or Overnight Oat Recipes You Might Enjoy
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Apple Cinnamon Overnight Oats
Ingredients
Make the Overnight Oats
- 1 cup rolled oats
- ½ cup dairy free milk
- 1 apple, cored and chopped
- ½ cup unsweetened apple cider (organic apple cider, no processed ingredients or unsweetened organic apple juice)
- 1 tsp lemon juice
- 3 tsp walnuts or crushed almonds
- ¾ tsp ground cinnamon
- ½ tsp ground ginger
- ½ tsp nutmeg
- ¼ tsp allspice
- pinch of sea salt
Instructions
Prep
- Put the rolled oats into the apple cider, milk, and lemon juice into a jar and let those soak refrigerated overnight.
Make the Overnight Oats
- Chop the apples into small pieces or even blend them into a rough apple pulp, and fold those into the soaked overnight oats. Stir in spices and maple syrup to taste. And layer that mixture in a jar with fresh apple butter if you choose.Sprinkle with more cinnamon, fresh apple slices and eat a filling healthy breakfast.
Nutrition
Dee Dine is founder of Green Smoothie Gourmet, a plant based recipe blog, and author of the recent cookbook, Crazy Healthy with 4 Ingredients and another immunity-boosting smoothie shot book, 4-Ingredient Smoothies + Juices , due out in January 2021. On this blog you'll find incredibly easy recipes with hidden veggies for anyone wanting to eat healthier, regardless of diet. Dee has graduate degrees in sciences and journalism, editor at The Feedfeed and a nutritional expert at WikiHow. More about Dee Dine here.
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