I’ll be honest—overnight oats weren’t love at first bite. The first few attempts? Total flops. Mushy. Bland. One batch even got labeled “oatmeal soup” by my seven-year-old. But everything changed when I leaned into the cozy combo of apple and cinnamon—and figured out the texture tricks along the way.
These Apple Cinnamon Overnight Oats are now our weekday lifesavers. They’re vegan, low-calorie, and sneak in plant-based protein without tasting like “health food.” The cinnamon hits the milk and releases this warm, toasty scent—like fall in a jar. And those tiny apple pieces? They soften just enough to melt into each creamy bite. No stove. No stress. Just six wholesome ingredients and one good night’s rest in the fridge.
And here’s a tip straight from Grandma’s playbook: a tiny pinch of salt. It doesn’t make it salty—it makes the flavors sing.
These oats are everything busy mornings need—easy to prep, easy to love, and gone by the time backpacks are zipped.
Table of Contents
Ingredients for Low-Cal Vegan Apple Cinnamon Overnight Oats
6 Pantry Staples That Bring Comfort & Nutrition
The beauty of Apple Cinnamon Overnight Oats is how simple they are. No fancy powders or pricey superfoods—just everyday ingredients you probably already have. Here’s what you’ll need for one jar (just double or triple for meal prep):
- Rolled oats – The heart of the recipe. They soak overnight and turn creamy instead of mushy.
- Unsweetened almond milk (or any plant-based milk) – Adds lightness and keeps this dairy-free.
- Apple – Go for crisp varieties like Honeycrisp or Gala. Dice them small so they soften overnight.
- Ground cinnamon – The warm spice that makes this taste like dessert for breakfast.
- Maple syrup – Just a drizzle for sweetness. You can also use agave or skip it if your apple is sweet enough.
- Chia seeds – The protein + fiber boost that helps the oats thicken into pudding-like perfection.
Each jar ends up being low-calorie but filling—thanks to the combo of oats, chia, and apples working together.
Secret Ingredient: Why a Pinch of Salt Changes Everything
Here’s the step most people skip: a tiny pinch of salt.
My grandmother always said, “Sweet needs salt to shine.” And she was right. Adding just a touch makes the cinnamon warmer, the apple brighter, and the oats taste more balanced. Don’t worry—you won’t taste “saltiness.” Instead, everything will feel richer, cozier, and a little more like apple pie in a jar.
Step-by-Step: How to Make Apple Cinnamon Overnight Oats
Looking for an Easy Overnight Oats Recipe?
Not all oats are created equal. For overnight oats, old-fashioned rolled oats are your best friend. They hold up overnight, soften just right, and give you that thick, creamy spoonful in the morning.
Avoid quick oats—they turn mushy. And steel-cut oats? Too chewy, unless you want to pre-cook them (which kind of defeats the whole “easy breakfast” thing).
So trust me: rolled oats = the happy middle ground.
How to Dice Apples So They Actually Soften Overnight
Here’s a mistake I made early on—big apple chunks. By morning, they were still hard, like biting into raw fruit sitting in pudding. Not good.
The fix? Dice your apple into tiny cubes—think blueberry size. That way, the fruit has time to soften in the milk overnight, releasing its natural sweetness into every spoonful.
Extra cozy trick: Toss the apples with a dash of cinnamon before mixing them in. It creates little bursts of warm, spicy apple flavor throughout the jar.
Quick Assembly (Kid-Friendly Too!)
- Add oats, chia seeds, and cinnamon to a jar.
- Stir in plant-based milk and maple syrup.
- Fold in your diced apples.
- Sprinkle in a pinch of salt (the secret step!).
- Cover and refrigerate overnight.
By morning, you’ll wake up to Apple Cinnamon Overnight Oats that are creamy, lightly sweet, and ready to grab and go.
Tips, Toppings & Easy Variations
Boost the Protein: Vegan Add-Ins That Keep You Full
Want these Apple Cinnamon Overnight Oats to carry you through till lunch? Add a plant-based protein boost without making them taste chalky:
- Peanut butter or almond butter – swirl in a spoonful before refrigerating.
- Vegan protein powder – vanilla or cinnamon flavors work best.
- Soy milk instead of almond milk – naturally higher in protein.
- Chopped nuts – walnuts or pecans add crunch and healthy fats.
Each tweak makes your Apple Cinnamon Overnight Oats even more satisfying—and still low-calorie.
My Sunday Prep Hack: 5 Jars in 10 Minutes
If you’re juggling work, school runs, and busy mornings, here’s the trick: batch prep.
Every Sunday night, I line up five jars and prep a week’s worth in under 10 minutes. By Wednesday, the cinnamon mellows beautifully, and the apples taste almost caramel-like. Bonus: the jars stack neatly in the fridge, making grab-and-go breakfasts totally stress-free.
Pro tip: Layer oats and chia at the bottom, then apples, then milk. This keeps everything evenly soaked.
Apple Cinnamon Overnight Oats (Low-Cal & Vegan)
- Total Time: 6 hours (overnight)
- Yield: 4 jars 1x
Description
Creamy, cozy, and vegan—these Apple Cinnamon Overnight Oats are a quick, guilt-free breakfast made with just 6 ingredients.
Ingredients
1/2 cup rolled oats
1/2 cup unsweetened almond milk (or plant milk of choice)
1/2 small apple, diced finely
1 tsp ground cinnamon
1 tsp chia seeds
1 tsp maple syrup
Pinch of salt
Instructions
1. Add oats, chia seeds, cinnamon, and salt to a jar.
2. Pour in almond milk and maple syrup, stirring to combine.
3. Fold in finely diced apple pieces.
4. Cover and refrigerate overnight (at least 6 hours).
5. Stir before serving, add toppings if desired.
Notes
Best eaten within 4–5 days.
For extra protein, stir in nut butter or a scoop of vegan protein powder.
Top with walnuts or pecans for crunch.
Make 4 jars at once for a week of grab-and-go breakfasts.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 jar
- Calories: 230
- Sugar: 9g
- Sodium: 120mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 6g
- Cholesterol: 0mg
FAQs About Apple Cinnamon Overnight Oats Recipe
What Not to Add to Overnight Oats?
Stay away from ingredients that don’t soften well overnight—like large apple chunks or raw nuts (they stay too hard). Also, avoid watery fruits like melon; they make the oats runny.
Is Cinnamon Good in Overnight Oats?
Absolutely! Cinnamon not only adds warmth and flavor but also has natural antioxidants and blood sugar–balancing benefits. It’s basically comfort and health in a sprinkle.
Are Overnight Oats Actually Healthy?
Yes—when made with wholesome ingredients. These Apple Cinnamon Overnight Oats are:
Low-calorie
Vegan
High in fiber
Protein-packed (thanks to chia seeds)
They keep you full and energized all morning.
What’s the Healthiest Oatmeal for Weight Loss?
Rolled oats are the best choice—they’re nutrient-dense, filling, and not overly processed. Combined with apples and chia, they make a balanced, weight-loss–friendly breakfast.
Is Apple Cinnamon Oatmeal Healthy?
Yes! Apples bring fiber and natural sweetness, while cinnamon offers antioxidants. Together, they make oatmeal taste like dessert but act like fuel.
What Do Cinnamon and Oats Do to the Body?
Oats provide slow-digesting carbs and fiber, which support digestion and steady energy. Cinnamon can help with blood sugar control and reduces inflammation. Together, they’re a powerful breakfast duo.
Bringing It All Together
There you have it—Apple Cinnamon Overnight Oats (Low-Cal & Vegan) that check every box: easy, creamy, comforting, and healthy. They’re kid-approved, meal-prep–friendly, and made with just six simple ingredients.
From the gentle fizz of cinnamon hitting plant milk to the way tiny apple cubes soften overnight, these oats turn rushed mornings into a cozy moment you actually look forward to. Add protein boosters if you want more staying power, or keep it classic for a light, grab-and-go breakfast.
If you’ve been skeptical about overnight oats (like I once was), give this easy overnight oats recipe a try. One spoonful of creamy, cinnamon-kissed goodness, and you’ll see why it’s our family’s weekday favorite.
Enjoy wholesome mornings with easy vegan breakfast recipes and healthy oat preparation tips for a simple, low-calorie start to the day.
