Apple Spiced Overnight Oats


Diabetes-friendly meal-prepping doesn’t get any easier (or more delicious) than apple spiced overnight oats! Perfect for a nutritious grab-and-go breakfast that will energize your morning.

Close-up of a white bowl of oats topped with pecans with a second bowl in the background

Overnight oats are such an easy way to meal-prep for breakfast. On top of that, oatmeal is a great option for people living with diabetes!

That’s why I love making these apple spiced overnight oats with hemp hearts, chia seeds, and Greek yogurt. Combined with the shredded apple and cinnamon, it’s such a delicious way to energize your morning.

In all honesty, the trickiest part about making this recipe is remembering to soak the oats. Pro tip: put a sticky note on your cabinet to remind you before bed.

Besides that, this make-ahead breakfast truly couldn’t be easier! Just mix the ingredients, let it sit in the refrigerator for at least two hours, and enjoy.

If you’ve been looking for a way to simplify your morning, give these overnight-soaked oats a try. The irresistible flavor and power-packed ingredients may turn it into your new favorite way to start the day.

How to make apple spiced overnight oats

Who can resist a nutritious and tasty recipe that only takes five minutes to prep? Let’s see how it’s done!

Ingredients for recipe in separate bowls and ramekins, as seen from above

Step 1: In a 2-cup mason jar or similar sized container, stir together the hemp hearts, oats, chia seeds, and cinnamon.

Hemp hearts, oats, chia seeds, and cinnamon in a jar with a spoon, as seen from above

Step 2: Mix in the Greek yogurt and shredded apple.

Shredded apple and greek yogurt added to the jar, as seen from above

Step 3: Add the milk and stir until the mixture is well combined.

Ingredients for overnight oats mixed together in a glass jar, as seen from above

Step 4: Place the oats in the refrigerator and allow to chill for at least 2 hours or overnight.

Step 5: Top with pecans before serving.

That’s it! Just throw everything together the night before and you’ll have this amazing breakfast waiting for you in the morning.

Finished oats in two white bowls topped with pecans on a white serving tray

Variations for your oats

There are so, so, SO many ways to make this recipe. Don’t hesitate to get creative with your add-ins or toppings!

Prefer chia seeds over hemp hearts, or vice versa? You can adjust the ratio to your liking, or completely omit one and add more of the other if you want.

Want to have some fun with the toppings? Instead of pecans, you could try chopped walnuts, slivered almonds, or even pumpkin seeds. Some chopped apple or pear would be great on top as well.

Looking for some sweetness? Try vanilla Greek yogurt instead of plain for a yummy alternative.

A spoonful of oats with two bowls of oats topped with pecans, an empty glass jar, and two apples in the background

Storage

This recipe is ready in as little as two hours, but you can store it in the refrigerator for up to three days. Just make sure you use a jar with a screw-top lid or other airtight container.

Want to have this meal on-the-go? After you mix all the ingredients, divide everything into two or three containers. That way, you can easily grab a serving on your way out the door.

Finished oats topped with pecans in two white bowls on a white serving tray

Other healthy make-ahead breakfast recipes

Looking for more nutritious breakfasts that you can make ahead of time? Meal-prepping is such a great way to simplify your morning! Here are a few of my favorite recipes I know you’ll enjoy:

You can also check out this round-up of my favorite 10 Diabetic Smoothie Recipes for even more healthy ways to start your day!

When you’ve tried this recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Apple spiced overnight oats in a white bowl topped with pecans on a white serving tray, as seen from above

Apple Spiced Overnight Oats

Meal-prepping doesn’t get any easier (or more delicious) than apple spiced overnight oats! Perfect for a nutritious grab-and-go breakfast that will energize your morning.

Prep Time:5 minutes

Chill Time:2 hours

Total Time:2 hours 5 minutes

Author:Diabetic Foodie

Servings:2 servings

Instructions

  • In a 2-cup mason jar or similar sized container, stir together the hemp hearts, oats, chia seeds, and cinnamon.

  • Mix in the Greek yogurt and shredded apple.

  • Add the milk and stir until the mixture is well combined.

  • Place the oats in the refrigerator and allow to chill for at least 2 hours or overnight.

  • Top with pecans before serving.

Recipe Notes

This recipe is for two servings of overnight oats.
Make sure to let your oats chill in the refrigerator for at least 2 hours, but you can store them for up to 3 days in an airtight container.
For a grab-and-go breakfast, mix together the ingredients, then separate into 2 or 3 containers before storing.

Nutrition Info Per Serving

Nutrition Facts

Apple Spiced Overnight Oats

Amount Per Serving

Calories 278
Calories from Fat 143

% Daily Value*

Fat 15.9g24%

Saturated Fat 3.4g21%

Trans Fat 0g

Polyunsaturated Fat 9.9g

Monounsaturated Fat 1.7g

Cholesterol 3.8mg1%

Sodium 13.6mg1%

Potassium 308.2mg9%

Carbohydrates 19.2g6%

Fiber 5.3g22%

Sugar 7.1g8%

Protein 15.3g31%

Vitamin A 0IU0%

Vitamin C 0mg0%

Calcium 0mg0%

Iron 0mg0%

Net carbs 13.9g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Breakfast

Cuisine: American

Diet: Diabetic, Gluten Free

Keyword: apple overnight oats, easy breakfast recipes, gluten-free, spiced overnight oats

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