Apple Cinnamon Overnight Oats

Equipment

• 16–20 fl oz (500–600 ml) lidded jar or bowl
• Scale, spoon and refrigerator

Before you begin

Use metric weights for the most consistent result. US volumes are approximate; oven temperatures refer to a conventional oven unless stated otherwise.

• Use rolled oats, not steel-cut oats, which need a different soaking method.
• The thick texture assumes Greek yogurt; ordinary yogurt makes a thinner result.

Make it work

• Dry oats: check the milk quantity, stir well and leave longer in the refrigerator.
• Chia lumps: stir once shortly after mixing, before the seeds gel.

Ingredients

• 1/2 cup (40 g) old-fashioned rolled oats
• 3/4 cup (170 g) plain nonfat Greek yogurt
• 1/2 cup (120 ml) whole milk
• 1 tsp (4 g) chia seeds
• 1 tsp (7 g) honey
• 1 small apple (120 g), cored and finely diced
• 1/2 tsp (1 g) ground cinnamon

Step-by-step method

1. Prepare the flavor
   Wash and core the apple. Stir half of the finely diced apple and all the cinnamon into the oats; refrigerate the remaining apple in a separate covered container and add at serving.
2. Mix the base
   In a clean 16–20 fl oz (500–600 ml) jar or covered bowl, stir yogurt, milk and honey until smooth. Add rolled oats and chia seeds, then the flavor ingredients as described above. Scrape the bottom so every oat is moistened.
3. Stir a second time
   After 5 minutes, stir again to break up chia clumps. Cover and refrigerate at 40°F (4°C) or colder for at least 6 hours, preferably overnight. Do not leave the jar on the counter to soak.
4. Check the texture
   The oats should be softened and creamy rather than dry and chewy. Stir thoroughly. If thicker than you like, add 1–2 tbsp (15–30 ml) milk; this optional addition is excluded from the estimate.
5. Finish and serve
   Add any fruit or coconut reserved above. Eat the whole jar as one serving, chilled. The recipe contains no protein powder; Greek yogurt supplies most of its protein.

Cook’s notes

Apple Cinnamon oats with Greek yogurt, prepared the night before. The listed total includes six hours of refrigerated soaking.

Storage & reheating

• Keep covered at 40°F (4°C) or colder for up to 3 days. Add fresh banana at serving; other cut fruit is best within 2 days.
• Carry chilled with an ice pack; discard if left at room temperature more than 2 hours.

Allergens

Milk. Check all packaged ingredient labels for additional allergens and cross-contact.

Approximate nutrition

Per serving: 430 kcal · Protein 27 g · Carbohydrates 64 g · Fat 9 g.

Approximate per-serving estimates calculated from ingredient weights using USDA SR Legacy food-composition references and representative proxies. Brands, drained weights, cooking losses and portion sizes change the result; unlisted sides and toppings are excluded.