Overnight Oats with Apple and Chia Seeds

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Overnight Oats with Apple and Chia Seeds combines tart apples with sweet maple syrup, rolled oats, chia seed, cinnamon, and almond milk for a hearty and healthy breakfast you can make for meal prep.

283 CAL 47g CARBS 10g FAT 7g PROTEIN
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This Overnight Oats with Apple and Chia Seeds can be made the night before for a quick and easy breakfast that is anything but boring. These healthy overnight oats will keep you full and have tons of flavor from shredded apples, maple syrup, and cinnamon. This Ultimate Chia Seed Pudding and Chocolate Chia Seed Pudding are also yummy options. And don't miss this article all about why chia seeds are great for your diet.

After taking a long break from my beloved overnight oats (I definitely overdid it in the spring and needed a break), I am jumping back on the overnight oat train. Especially as things get busier, I find it’s really hard to beat when you are looking for a nutritious and filling breakfast that’s portable and can be made in advanced. Usually, I like to stock my fridge up with a few different options on Sunday and then I can grab them and run on busy mornings. This green apple, chia, and cinnamon concoction has been in heavy rotation recently as I find myself craving fall flavors.

Overnight Oats with apple and chia in a bowl with a spoon.

Since originally posting this recipe, there have been lots of questions about chopping the apples instead of shredded them. Although this is an option, I do recommend taking the extra time to either shred the apples of dice them very small. Doing this ensures you will have some apple goodness in every bite. Additionally, I like the texture of the raw apple when it is nice and small but don't love it when it is a big chunk of raw apple. If you want to use bigger apple chunks, saute or microwave them beforehand to soften them up. 

What kind of oats to use for overnight oat recipes?  

You can use regular rolled oats or quick cooking oats for overnight oats. Rolled oats are less processed than quick cooking oats. This means they take longer to cook and will hold their shape better in overnight oats. Personally, I use rolled oats for overnight oast because I like their texture better but either option will work and there is not a big nutritional difference between the two. If you sometimes think overnight oats taste "raw" you may want to try making them with quick oats instead. Steel cut oats are not a good option here since they won't soften enough. If you want to make overnight steel cut oats, you need to soak or cook the steel cut oats first.

Are overnight oats eaten cold?

It's completely up to you if you want to eat your oats warm or cold. Many people like the cold, muesli style feel of cold oats but many others only like warm oatmeal. Personally, I usually eat my cold, especially since I like to make mine with yogurt. However, on cold mornings, I will sometimes heat it up with a little extra milk.

Can I put overnight oats in the microwave?

The oats are already "cooked" from soaking in the liquid overnight but you can still put them in the microwave if you prefer a warmer oatmeal. Remember you are just reheating the oats, not cooking them, so they won't need very long. You can add a touch of milk or water if the oats seem to thick.

How long can I leave overnight oats in the fridge?

Overnight oats can be left in the fridge for 3-5 days making them the perfect breakfast recipe for meal prep. Usually, I will prep my oats ahead of time on Sunday and then just pull them out during the week as I need them. You can make all the oats the same flavor or use a base recipe and mix in different toppings.

Apple Overnight Oats with chia seeds on a blue striped napkin and wooden table.

Adding Extra Protein

The one downside to overnight oats as a breakfast is that they don't have a lot of protein. However, there are lots of ways to add protein to your oats. One way is to add nut butter. Peanut butter and almond butter are delicious in this recipe. You could also add chopped nuts before serving. Protein powders are another option. Many people will mix 1-2 scoops into their oats during prep. Cottage cheese is another option. Many people will add 1/4 cup of yogurt or cottage cheese to squeeze in some extra protein. Finally, you can look for a protein rich milk option. Many of the new pea and plant milks have added protein.

The Recipe
Overnight oats with apples and chia seeds in a bowl.

Overnight Oats with Apple and Chia Seeds

283 CAL 47g CARBS 10g FAT 7g PROTEIN
COOK TIME: 4 Hours
TOTAL TIME: 4 Hours, 10 Min
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  • 1/3 cup oats
  • 1/2 apple, sliced into matchsticks or shredded
  • 1 tbsp. chia seeds
  • 3/4 cup unsweetened vanilla almond milk
  • 2 tsp. maple syrup
  • 1/2 tsp. cinnamon

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Mix together the oats, chia seeds, almond milk, apple, maple syrup, and cinnamon.


Refrigerate for at least 4 hours, ideally overnight.


Eat cold or warm up for a couple minutes before serving.

Nutritional Facts
Serving Size: 1.25 cups
Amount Per Serving
Calories 283
Calories from Fat 83
% Daily Value *
Total Fat 10g
Saturated Fat 0g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 0mg
Sodium 330mg
Total Carbohydrate 47g
Dietary Fiber 11g
Sugars 17g
Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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