Apple Cinnamon Overnight Oats

Why Overnight Oats?

Looking for a quick, easy and nutrient dense breakfast that tastes delicious?? Well, look no further then these overnight oats! You can prepare multiple at a time, AND the preparation only takes a maximum of 10 minutes! Now let’s get into the ingredients and their importance!

The Ingredients

Let’s start with the star of the show, the oats. I used quick oats, however, rolled oats can work as well. Oats are a great source of carbohydrates and most importantly fiber which has a range of important functions. Some of which include providing satiety (fullness), removing cholesterol from the blood and promoting its excretion from the body, and it also makes stool easier to pass through the body. Another source of fiber in this recipe is wheat bran. You can’t even taste it yet it adds so many benefits including its micronutrient composition in combination with its benefits previously mentioned.

Other ingredients include the greek yogurt which makes the oats nice and creamy and also provides some extra protein! Another star of the show is the chia seeds which are a rich source of omega 3’s. Omega 3’s are very important for their role in heart health and are associated with a decreased risk of cardiovascular disease. Omega 3’s are often found in fatty fish and the recommendations suggest to consume fatty fish at least once per week. However, fish is expensive, so chia seeds are a great option to still keep a high intake of omega 3’s but are a little more cost effective. And finally the peanut butter which adds some more healthy fats and taste!

Easily adaptable

This recipe uses apple, peanut butter and cinnamon, however there are so many different variations that can be made which is another reason I love this recipe, it never gets old! Remove the apple and instead add in some banana, or replace the cinnamon, apple and peanut butter with vanilla extract and strawberry! I personally prepare 4 at the start of the week using 2 apples (½ in each jar). This way I don’t have to worry about breakfast when I am in a rush in the morning, and I know I am getting a nutrient dense and satiating meal to start the day!

Let us know if you give it a try or would like to see some more overnight oat recipes! Also feel free to try our “Low FODMAP Blueberry Overnight Oats” recipe!

*if portion is to large, can use ⅓ cup oats (will then use ⅓  cup milk)

**add less milk if you like thicker oats and more milk if you like less thick

This recipe was created and written by Jessica Pallot, a UBC student studying nutrition who is working with Intuition Dietitian Corp. Medically reviewed by Joelle Davidson, RD