This easy Apple Pie Overnight Oats Recipe makes mornings a breeze. This recipe is sweetened by grated apple. Serve it warm or cold.
Since having my third baby, I’m suddenly very aware of the tight muscles in my back and shoulders and the fact that I’m tired stomping up the sledding hill with the older kids. It’s harder than it was pre-baby. All this has given me a renewed motivation to take better care of myself now so that I can really enjoy my three boys (!) when they are old enough to do hiking, skiing, kayaking, and all of the other fun, adventurous things I imagine us doing together.
For me, this means pushing myself to commit to the fitness investments today for the life I want to have in 10 years. “Begin with the end” in mind as they say.
This has been paired with a fresh interest in feeding myself properly. I’ve forgotten to eat lunch twice in the past week and found myself light-headed this morning after breastfeeding one kid, feeding two breakfast, administering meds for one’s fever, changing a diaper, and doing all of the other things that can push breakfast incrementally by 10 minutes at a time from 7:30 till 10:00 AM. This scares me into spending more time planning meals in advance and batch prepping nutritious breakfasts and lunches in particular. Those meals are the side acts to the main meal event of the day, dinner, and often are afterthoughts.
I typically have a holistic approach, focusing on the big picture of eating well, but it’s interesting sometimes to do a deep dive.
Last year for example, I started tracking my potassium and magnesium and attempted to pinpoint the cause of muscle cramps and spasms. It turned out I was far below the mark for both.
That’s why when BC Milk asked me to create a recipe for them and share their free calcium calculator™ app, I was super keen to try it. I reckon I am their exact target audience for right now as I do a lifestyle audit for myself with a fun, active future in mind. Women in my family have lost bone density, so it matters to me, just like fitness. And it should perhaps matter to you, too, considering Health Canada reports 87% of women 19-50 years old have inadequate calcium intake.
With the easy-to-use app, you can figure out which foods are rich in calcium, gauge your calcium intake, and make action plans to meet calcium recommendations. I tried it! I am meeting my recommendations when I’m eating well. I typically have a latte, yogurt and cheese, plus almonds, legumes and greens most days.
Here are the links to download the app:
This overnight oats recipe is a tasty way to get a good serving of calcium in before 10 am, not to mention it is filling, high in fibre and in protein. The topping is like apple pie filling. Hubba hubba.
You can serve it without the caramelized apples of course, in which case a drizzle of maple syrup would be a welcome added sweetness to the overnight oats. I serve mine in the morning with a splash more milk.
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Apple Cinnamon Overnight Oats
Prep Time 5 minutes mins
Servings 2
Breakfast
Canadian
Keyword Apple Cinnamon Overnight Oats
Ingredients
- 1 cup old-fashioned oats (not quick or instant)
- 1 cup milk
- 1 large apple peeled and grated
- ⅛ tsp kosher salt
For caramelized apple topping
- 1 tbsp butter
- 1 large apple peeled and thinly sliced
- 1 tbsp brown sugar
- 1 tbsp water
Instructions
Add the oats, milk, grated apple and salt to a large bowl (microwave-safe if you want to serve warm) and stir to evenly combine. Cover and refrigerate overnight.
To make caramelized apple topping, melt butter in a cast iron skillet over medium heat. Add apple and brown sugar and cook until apple is starting to caramelize on the bottom, about 2 minutes. Flip apples, add the water and cover until soft, about 5 minutes. Add more water if the pan gets dry before the apples are soft. Refrigerate until ready to use.
Serve overnight oats cold from the fridge, or microwave 1 minute before topping with apple.
Keyword Apple Cinnamon Overnight Oats
Last Updated on March 1, 2023 by Jennifer Pallian BSc, RD
FAQs
Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (but not mushy) texture. Save steel-cut and quick-cooking oats for another time.
What is the ratio of oats to liquid for overnight oats? ›
The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)
What makes overnight oats taste better? ›
You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won't taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you're really creating a well-rounded breakfast.
What are the disadvantages of overnight oats? ›
Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.
Why should we not eat oats at night? ›
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
What happens to your body when you eat overnight oats everyday? ›
According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. "The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk.
Do overnight oats spike blood sugar? ›
Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.
What is the best container for overnight oats? ›
Ball Mason Jars are a classic choice for preparing overnight oats, and as an added bonus, they're generally inexpensive to buy. These 8-ounce versions come in a pack of two for just $10, but you can also buy sets of 12 jars if you want to stock up.
Which milk is best for overnight oats? ›
Dairy milk and oat milk both work well. Coconut milk adds rich flavor and yields an especially creamy texture. Maple syrup – For sweetness. Honey works too.
Why did my overnight oats not work? ›
If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.
Overnight oats are commonly prepared using yogurt or vegan yogurt to create an extra creamy texture. However, yogurt is not mandatory and you can achieve the same results by using nut or seed butter as an alternative.
What not to mix with oatmeal? ›
Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?
Do you stir overnight oats before putting in the fridge? ›
In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.
Is salt necessary in overnight oats? ›
Instant oats will be too mushy, and steel-cut oats are too tough and chewy. Not seasoning: Just because overnight oats are a sweet recipe doesn't mean you should skip adding a pinch of salt! Salt helps bring out the natural sugars and overall flavor of the dish.
Can you make overnight oats wrong? ›
Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.
Why do overnight oats go bad? ›
Overnight oats will begin to deteriorate after the 2nd or 3rd day in the fridge, mostly due to the other ingredients added to the batch; and, they usually lose their texture and go bad after the fourth day. Make sure that you're storing them in an airtight container in the fridge.
What can I put my overnight oats in? ›
Make the base recipe: In a Mason jar or other lidded jar, place the oats, chia seeds, maple syrup, salt, and Greek yogurt, if using. Add the almond milk and stir until the mixture is well combined and there are no clumps of chia seeds at the bottom of the jar. Cover and refrigerate overnight, or for up to 5 days.
