Apple Cinnamon Overnight Oats

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.

1. 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.
2. 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.
3. 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:

1. Rolled oats (use gluten-free oats, if gluten-sensitive)
2. Unsweetened plain almond milk (or any unsweetened plain plant-based milk)
3. Apple (I used Fuji, but any apple will do)
4. Cinnamon
5. Raisins
6. Ground flaxseeds (or chia seeds)
7. 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:

1. Combine rolled oats, cinnamon, and unsweetened almond milk in a container and refrigerate covered for at least two hours or overnight.
2. 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.
3. 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!

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

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!

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