If you're looking for a healthy grab-and-go breakfast, you'll love our overnight oats with applesauce. These easy oats are full of cozy apple cinnamon flavor, plus they're made without sugar.
You'll love these applesauce cinnamon overnight oats!
We have been eating overnight oats (like these comforting apple cinnamon oats) almost every single day for two years. No joke! They've become my secret weapon for getting a fiber packed, filling breakfast while trying to build muscle, and to shed a few extra pounds. 💪🏻
Each basic serving of our overnight oats with applesauce has 8 grams of protein (add a yogurt later for 8 more!), 8 grams of fiber (with chia), and under 300 calories in every jar. They're naturally sweetened from the apples and no added sugar is needed!
We're going to show you...
- How to make our simple overnight oats recipe, plus how to make overnight oats with yogurt added or without yogurt.
- How you can also make them with chia seeds, for an extra fiber boost (totally optional!)
- The best way to meal prep them for the week whether you want 1 serving or 6.
- Ways to add more protein!
Love overnight oats recipes? So do we. ❤️ You'll want to add banana peanut butter overnight oats, cookies and cream overnight oats, and blueberry cheesecake overnight oats to your breakfast rotation!
Here’s everything you’ll need to make a batch of apple oats for yourself!
Main ingredients
- Old-fashioned rolled oats (not quick oats or steel-cut oats). We used gluten free rolled oats.
- Applesauce - we used store-bought unsweetened applesauce and found these to be perfectly sweetened. You can use sweetened applesauce if preferred.
- Milk of choice - We used unsweetened almond milk, you could also use dairy milk, soy milk, or oat milk
- Cinnamon
Optional: Our basic recipe is made without chia seeds, but you can easily add them by mixing in 1 ½ teaspoons per serving (adding 3 teaspoon to the batch for 2 people in the recipe card).
Garnish with: chopped apples, chopped nuts, raisins, ⅓ cup of low fat Greek yogurt (like we did in our first photo), or a sprinkle of cinnamon
How to make applesauce overnight oats
Combine ingredients. In a medium size bowl, combine the rolled oats, unsweetened applesauce, maple syrup, chia seeds (if you're using them), almond milk, and cinnamon.
Stir well so the chia seeds don't clump.
Storage. Cover and refrigerate overnight. You can either put the entire bowl in the fridge or you can divide the mixture between two containers with lids.
To serve. In the morning, give the oats a good stir. Add your favorite toppings such as chopped apples, pecans or walnuts, cinnamon, a dollop of Greek yogurt raisins. Enjoy!
Helpful notes
- The oats will thicken up over night. If they feel too thick to you, just mix in a little milk to reach your perfect consistency.
- If you add chia seeds, stir everything again before putting them in the fridge to set. Chia seeds can clump.
- Store in the fridge for up to 6 days.
Lets talk more about oats
Overnight applesauce oats have 9 grams of protein when you add chia, yet if you add a ½ cup of lowfat Greek yogurt on top, you'll add 8 more grams of protein, for a total of 17 grams!
Our oat variations with more protein are usually getting their protein source from protein powder, Greek yogurt, or even from cottage cheese. The milk (especially if you use dairy milk or soy milk) does add a protein boost, as do the chia seeds.
You can also just serve something like chicken breakfast sausage (or fave!) or turkey bacon on the side.
Our recipe makes one serving. So to make 4-5 days of applesauce oats, you'll want to multiply all of the ingredients by 4. And then proceed with the same instructions.
Store them in single serving mason jars or storage containers for breakfast on the go!
Our apple oats base recipe does not include yogurt. It's thickened with just unsweetened applesauce and milk. Water can be used in place of the milk and we only used yogurt here as an add-on topping to increase the amount of protein.
If you're looking to make overnight oats with zero dairy or even plant based dairy alternatives, you can definitely make overnight oats with water! Just substitute the water 1:1 for any liquid in the recipe.
Old fashioned rolled oats are high in fiber, which helps to keep your digestion moving. If you're looking for ways to stay regular 💩, we 10/10 recommend you add 1 ½ teaspoon to your oats which helps to relieve constipation.
More meal prep breakfasts
All of these recipes are great options you can make in advance for your week!
- Peanut butter banana oatmeal cups
- Make-ahead breakfast burritos
- Greek healthy breakfast casserole
- Chocolate chia seed pudding
- Red pepper spinach egg white bites
If you loved our recipe, please leave us a ⭐⭐⭐⭐⭐ review and leave us a comment too! Connect with us on Pinterest, Facebook, Instagram, TikTok, or YouTube!
Recipe
Overnight Applesauce Oats
Ingredients
- 1 cup rolled oats
- ⅔ cup almond milk any plant based or dairy
- 1 cup applesauce unsweetened
- 2-4 teaspoon maple syrup or honey
- ½ teaspoon cinnamon
- 3 teaspoon chia seeds (optional)
Instructions
- In a medium sized bowl combine the rolled oats, milk, applesauce, sweetener, and cinnamon. Mix in the chia seeds if you're adding that (optional).
- Cover the bowl and place in the fridge or you can divide the oats mixture between two mason jars. Give the oats another stir if you're using chia seeds since they like to clump together.
- Let the mix set in the fridge for at least 3 hours or overnight.
- Before serving, you can add garnishes such as chopped apples, raisins, chopped nuts, or cinnamon. Enjoy!
Notes
- The macros (carbs, protein, fat, fiber) are only for the base recipe including chia seeds. The toppings would be extra.
- Make more: This recipe makes 2 servings, cut the ingredients in half if you just want to make one. Likewise, you can double the recipe for 4 servings or 3x for 6 servings.
- To increase protein: Serve the oats over vanilla Greek yogurt or mix in ½ scoop of vanilla protein powder (or to taste). You can also swap ½ of the applesauce for yogurt. You can also eat these as is and just add protein on the side like chicken breakfast sausage, turkey bacon, or eggs. Adding a ½ cup of lowfat Greek yogurt will add: 65 calories, 8 more g of protein, 2 g fat, 4 carbs, and 0 fiber.
- Sweetness level: If you have sweetened applesauce, you can skip the maple syrup or honey. Adjust the sweetness to your liking.
- Do not use either quick oats or steel cut oats for this recipe, they won't turn out the same.
Leave a Reply