Apple Cinnamon Overnight Oats

Why Overnight Oats?

• They're easier to digest!
• They may absorb nutrients better. The soaking process can activate an enzyme called phytase in oats. This helps break down phytic acid and improves the absorption of minerals from the oats.
  • Usually you need 12–24 hours of soaking time to break down the phytic acid. However, adding an acid (like yogurt in this case) helps speed up the breakdown.
  • Shorter soak times (like 6-8 hours) will still provide benefits in terms of softening the oats and making them easier to digest, but they may not reduce phytic acid as effectively as longer soaks. So if you're preparing a batch for 4 days of the week, usually the ones on day 2-4 are the best for nutritient absorption!
• They're versatile! You can prepare one basic batch, split them equally into different jars, and add flavors for a different breakfast everyday!

Ingredients for Apple Cinnamon Overnight Oats

• Old-fashioned oats. Oats are a wonderful way to incorporate whole grains into your day. I used old-fashioned oats for these overnight oats.
• Ground flaxseed. A great source of vegan omega-3 fatty acids.
• Milk of choice. I used soy milk but you can use any milk of your choice.
• Maple syrup. If you prefer to limit your sugar, I recommend sweetening with applesauce-it's delicious.
• Yogurt. I added this for an additional boost of protein. You can use greek yogurt or vegan options such as coconut or soy yogurts.
• Apples. I use diced apples but you can also use shredded. You can also use the topping from this apple pancake recipe as a topping for apple pie overnight oats!
• Apple Cinnamon Flavors. 
  • Vanilla. Because I add vanilla to almost all of my desserts and it makes everything taste amazing! You can use vanilla extract or fresh vanilla powder.
  • Cinnamon. Gives you all the fall feels!
• Pecans (optional). I liked the added crunch of chopped pecans. You can also use walnuts.

To Meal Prep Apple Cinnamon Overnight Oats

I like to get one of my glass storage containers and mix the ingredients up in individual servings if I am going to be on the go OR mix it in one large storage container and scoop it out when I'm ready to eat!

• In a glass jar or large storage container, combine the dry ingredients to ensure no clumps form.
• Add in the wet ingredients and mix until well combined.
• Close the container and store it in the fridge for at least 4 hours, overnight is preferred!
• Eat cold in the morning. Get creative and add your choice of toppings to make it like your own breakfast sundae! I love to add a sprinkle of chia seeds, hemp seeds, coconut flakes, or almond butter to top it off.

Variations For Overnight Oats

• Overnight Oats for Toddlers. I love to omit the maple syrup and add half a mashed banana for the sweetness before serving. You can also heat the oats in the microwave for 1 minute in a larger, microwave-safe bowl with additional milk as needed.
• Gluten-Free Oats. Not all oats are gluten-free so if you're looking to make this a gluten-free version, ensure your oats specifically say gluten-free on them.
• Vegan. Use vegan milk and vegan yogurt to make the overnight oats. I use soy milk and soy yogurt for my oats if I want a vegan version. You can also use coconut yogurt if you'd like or almond milk.
• Additional Sweetness. I use maple syrup to sweeten the oats. The milk and yogurt are both unsweetened. If you want them sweeter, you can add additional maple syrup.
• Add Protein. You can add a scoop of protein powder for additional protein in these oats. I recommend plain vanilla powder and adding an additional ¼ cup of milk when adding protein powder.
• Warm them up! If you’re craving warm overnight oats, you can warm them in the microwave or on the stovetop with a splash of milk. I like to do this sometimes on the colder days!  

Top Tips for Apple Cinnamon Overnight Oats

• Depending on the type of milk, the consistency can vary. If you use thinner milk such as almond or skim milk, I would use ¼ cup less milk.
• The consistency also varies on the type of oats you use. For this recipe, I used quick-cooking oats. However, if you use rolled oats, you will be okay with using less milk. 
• When filling your jars, I recommend leaving a little room at the top to add milk or toppings for easy mixing. 

Storage

• Store your overnight oats in the refrigerator for 4-5 days. I do not recommend freezing overnight oats.

More Breakfast Ideas

• Vegan Banana Muffins
• Breakfast Potato Hash
• Dark Chocolate Granola
• Homemade Coconut Almond Granola
• Vegan Breakfast Burritos
• Sweet Potato and Tofu Breakfast Hash
• Easy Tofu Scramble