This healthy vegan Apple Cinnamon Overnight Oats recipe is not only yummy but makes a good case for helping with weight loss. The sweet, crisp apple pairs beautifully with chewy oats, plump juicy raisins, warm cinnamon, and crunchy walnut topping. Overnight oats are a quick, easy, and perfect grab-and-go breakfast for work, school, or traveling. This recipe is gluten-free, soy-free, and has no added sugar.
Nutritionally, this breakfast favorite is solid. Rich in omega 3 fatty acids from the ground flaxseeds and chopped walnut combined with the resistant starch, fiber, and beta-glucan in the rolled oats and antioxidants in the apple makes this anti-inflammatory, heart-healthy, and weight-loss friendly.
So, if you struggle with coming up with breakfast ideas or don’t have the time or desire to turn on the stove to make oatmeal in the morning hustle, then these Apple Cinnamon Overnight Oats are a must-try. It kinda tastes like you're having apple pie for breakfast. Yum!
Overnight oats for weight loss
Here are three ways this overnight oats recipe can help with weight loss.
- The resistant starch and fiber in the overnight oats feed the beneficial gut bacteria that produce short chain fatty acids. These short chain fatty acids can influence hunger and satiety hormones that help with weight loss.
- In addition to the magic of short chain fatty acids, overnight oats are rich in fiber, and that fiber makes you feel full. When you feel full, you're less likely to continue eating.
- This overnight oat recipe has a lower calorie density than others by omitting ingredients like coconut cream, excessive amounts of nut butter, or yogurt with added sugar. As a nutritionist, this recipe was intentionally developed to include just enough healthy plant fats from the ground flaxseeds and chopped walnut topping to make this a good source of heart-healthy omega 3 fatty acids while keeping the calorie density in check.
This Apple Cinnamon Overnight Oats recipe is an excellent breakfast option to help with weight loss goals, especially when combined with a menu that includes fresh veggies, fruits, whole grains, and legumes, and drinking those 8 to 10 glasses of water throughout the day.
What's in this Healthy Vegan Apple Cinnamon Overnight Oats Recipe:
- Rolled oats (use gluten-free oats, if gluten-sensitive)
- Unsweetened plain almond milk (or any unsweetened plain plant-based milk)
- Apple (I used Fuji, but any apple will do)
- Cinnamon
- Raisins
- Ground flaxseeds (or chia seeds)
- Chopped walnut for topping
This overnight oats recipe uses unsweetened almond milk, but any non-dairy milk will work, including soymilk, cashew milk, coconut milk, and hemp milk.
How to Make this Healthy Vegan Overnight Oats Recipe
There are a few different ways to whip this up. The fastest and easiest is to put all ingredients into a bowl and stir them together. Then, put the oat mixture into a mason jar with a lid or whatever covered container you want and stick it in the fridge for at least two hours or overnight.
If you want the fun layered effect with a surprise in every bite, follow these steps:
- Combine rolled oats, cinnamon, and unsweetened almond milk in a container and refrigerate covered for at least two hours or overnight.
- Put a few tablespoons of the soaked oats at the bottom. Then add ground flaxseeds (or chia seeds) and some diced apple. The liquid from the soaked oats and juices from the apple will get soaked up by the flaxseeds.
- Continue to layer soaked oats, then raisins and diced apple. When you've layered in all the soaked oats and diced apples, top with chopped walnut and dust a little more cinnamon; that's it!
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Overnight oats keep well in an airtight container in the refrigerator for up to 3 days.
I love overnight oats because it's so easy to make several jars at once, which gets your meal prep game on for the week, especially when you are on the go or have a busy week ahead. And you'll have fun putting these babies together. Kids love layering jars. It feels like an art project!
Pro Tip
While this recipe calls for you to refrigerate the oats with unsweetened almond milk for at least two hours, I have skipped the refrigerator step. In a mad rush, on several occasions, I've put all the ingredients into a mason jar and taken it with me to eat later. Since there are no animal-based ingredients, it's not a requirement to refrigerate. But if you want to keep it chilled, put it into a cooler bag with an ice pack.
Frequently Asked Questions
Overnight oats are the sleeping beauty of breakfast options! The magic happens as the ingredients marinate overnight. The clear jars display the layers, color, and texture, which are easy on the eyes. Simply adding rolled oats, plant-based milk, flax or chia seeds, and your favorite fruit in a mason jar and placing it in the fridge overnight gets you a delicious oat bowl that is creamy with a slightly chewy texture in the morning. The key to overnight oats is to ensure all the dry ingredients are immersed in the plant-based milk.
It depends on the ingredients in the overnight oats recipe. But yes, this overnight oats recipe is healthy. As a nutritionist, this recipe is a go-to favorite in my house. The oats and fruit in this recipe are packed with insoluble and soluble fiber, antioxidants, beta-glucan, vitamins, and minerals. Oats have been shown to have cholesterol-lowering benefits. Flaxseeds and chopped walnut topping are good sources of fiber and omega-3 fatty acids. Because of the high fiber content, it helps to control blood sugar levels. Beyond this recipe, it's good practice to look out for added sugar. Adding sugar, syrups, or artificial sweeteners can sabotage the healthiness. In this overnight oats recipe, we use raisins and a fresh, crisp apple to provide sweetness while maintaining nutritional integrity.
Rolled oats are recommended for this recipe. Quick oats lack nutritional value, and is highly processed, and are also popular for being prepackaged with added sugar. Quick oats soften much faster and give a mushy texture. Steel cut and oats groats, although high on the nutrient density scale, the process of softening these types of oats is difficult and harder to digest. Of course, choose gluten-free oats if gluten-sensitive.
Yes! If you like your oatmeal warm, you can microwave it for about a minute, or if you have time, you can throw it into a saucepan and heat it for a few minutes. Another option, if you don’t like cold oats, is to take out your jar an hour before you eat it and allow it to warm up to room temperature. This is my favorite way to eat my overnight oats. If you are looking for an easy “peezy” solution to your morning breakfast rut, then these overnight oats are a must-try.
Check out some of our other favorite oatmeal recipes
Because we love both the flavor and nutritional value of oats, there are so many options. For example, Overnight Oats with Berries are a staple in the summer months when fresh berries are in-season. However, you can still enjoy this using frozen berries during the winter months.
Hot oats are also a wonderful breakfast option. The Lemon Blueberry Baked Oatmeal can be enjoyed any time of the year because the blueberries whether fresh or frozen are baked with the oats. Two other meal prep favorites are Carrot Cake Baked Oatmeal and Pumpkin Oatmeal Bars—both of which are wonderful in the fall and winter months.
Finally, if you want a savory take on oatmeal, check out the Savory Steel Cut Oats with Kale and Mushrooms. Yes, it uses steel-cut oats, but you can easily substitute it with rolled oats.
We hope you love this healthy vegan apple-cinnamon overnight oats recipe. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
Apple Cinnamon Overnight Oats
Ingredients
- ½ cup rolled oats use gluten-free oats, if gluten-sensitive
- ½ cup unsweetened plain almond milk or other unsweetened plant-based milk
- 1 tsp ground cinnamon
- ½ Tbsp ground flaxseed or chia seeds
- 1 apple cored and diced (I used Fuji, but any apple will do)
- 2 Tbsp raisins or pitted dates, diced
- ½ Tbsp walnut chopped for topping
Instructions
- There are a few different ways to whip this up. The fastest and easiest is to put all ingredients into a bowl and stir them together. Then, put the oat mixture it into a mason jar with a lid or whatever covered container you want and stick it in the fridge for at least two hours or overnight.
If you want the fun layered effect with a surprise in every bite, follow these steps:
- Combine rolled oats, cinnamon, and unsweetened almond milk in a container and refrigerate covered for at least two hours or overnight.
- Put a few tablespoons of the soaked oats at the bottom. Then add ground flaxseeds (or chia seeds) and some diced apple. The liquid from the soaked oats and juices from the apple will get soaked up by the flaxseeds (or chia seeds).
- Continue to layer soaked oats, then raisins and diced apple. When you've layered in all the soaked oats and diced apples, top with chopped walnut and dust a little more cinnamon; that's it!
Notes
Nutrition
Join the Meal Prep Cooking Class with Sersie & Gigi
Let’s face it, staying consistent with your health goals starts in the kitchen. This meal prep cooking class will help you develop a routine of eating healthy foods so you can be successful long-term. You don’t have to be an expert chef or even love to cook; you just need the desire to eat healthy. It’s that simple!
Terri Moses
This recipe helps me prepared and ready to eat a delicious meal.
Gigi & Sersie
Awesome! Thank you, Terri. So glad you enjoyed it.
Ina Hayes
I love this recipe. Though everyone does the Daniel fast in January I’m doing it in February! This recipe was very good, so are all the dishes I have cooked. Thank you so much this really helps.
Gigi & Sersie
Thank you, Ina. We're so glad you're enjoying the recipes. Please feel free to enjoy them after the fast. We eat like Daniel all year round. We love how it keeps us healthy. 🙏
belinda
easy, tasty and thank you for not adding sweetener or yogurt to this recipe