Apple Cinnamon Overnight Oats with Chia Seeds is an easy, no-cook, grab-and-go breakfast, snack, or healthy dessert. This recipe is naturally sweetened with apple, and contains no added sugars. Plus, it's dairy-free and gluten-free, and rich in protein, fiber, and heart healthy omega-3s.
This overnight oats recipe with chia seeds is so creamy and delicious, you'll want to make one for each day of the week! The base is just 7 budget and pantry-friendly ingredients, with an optional vegan nut cream topping that is addictively delicious.
The toppings are completely customizable. I enjoy these apple cinnamon overnight chia oats with my homemade vegan nut cream, and baked crispy apples, but it's also delicious without any additional ingredients. Other complementary toppings include chopped nuts, sliced banana, granola, or yogurt.
This Apple Cinnamon Overnight Oats with Chia Seeds recipe was inspired by my 5- Minute Banana Chia Pudding on this site, as well as this gut-healthy Chocolate Chia Pudding.
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👩🏼🌾 Ingredients
- Apples blended with dates and nondairy milk makes the most delicious apple milk! The oats and chia seeds are soaked in the apple milk, resulting in a creamy and smooth texture, and giving the oats time to absorb the flavors of the cinnamon, vanilla, and apple. Soaking the oats also makes them easier to digest. In addition, apples are high in the soluble fiber pectin, which has been linked to a decreased risk of heart disease. Soluble fiber slows down the digestion and absorption of sugar, preventing rapid spikes in blood sugar levels. Apples also contain flavonoids that can improve heart health by reducing inflammation.
- Rolled oats are made by taking oat groats (the whole oat kernels) and steaming them before flattening them with large rollers. This process stabilizes the healthy oils in the oats and partially cooks them, which is why they are perfect for making no-cook overnight oats. They are a good source of dietary fiber, and are relatively low in calories, and have no added sugars. While oats themselves are naturally gluten-free, cross-contamination can occur during processing and storage. If you follow a gluten-free diet, look for certified gluten-free rolled oats.
- Chia seeds are an excellent source of fiber, providing both soluble and insoluble fiber, which supports digestive health, regulates blood sugar levels, and promotes a feeling of fullness. They are also a source of plant-based protein and contain all nine essential amino acids. Chia seeds can absorb large amounts of liquid, forming a gel-like consistency. This property can help maintain hydration. This is especially beneficial for when you are physically active. Adding them to this apple cinnamon overnight oats recipe boosts the protein, fiber, and nutrient content and it makes the oats even creamier.
See recipe card for quantities.
🍎 Substitutions
- Milk - Almond, soy, and oat milk , or any type of milk, is suitable for this Overnight Oats with Chia Seeds recipe. Soy and oat milk are creamier, where as almond milk is lighter. (Soy milk typically has the most protein.) Coconut milk has a rich, tropical flavor and a creamy consistency, but it is higher in saturated fats. Rice milk is a good option if you have allergies, as it is free from common allergens like nuts, soy, and gluten. Hemp milk has a slightly nutty flavor and is a good source of omega-3 fatty acids, but may not be as readily available as other nondairy milks.
- Dates are packed with essential nutrients. They are a good source of dietary fiber, which can aid in digestion, promote satiety, and support healthy bowel movements. Always use pitted dates for blending. I used medjool dates which taste just like caramel, and are soft and chewy in texture. You can also use a larger quantity of regular Deglet Noor dates. These are typically smaller, and have a firmer flesh and more delicate sweet flavor. You can also skip the dates and use maple syrup, agave, or a sweetener of your choice.
For an energizing breakfast or snack, try this Matcha Chia Seed Pudding recipe on my site, or my basic Overnight Oats with Chia Seeds recipe. Visit my Vegan Breakfast Recipes page for more healthy and easy breakfast ideas.
📖 Instructions
For the optional crispy apples: Toss chopped apple with a dash of cornstarch and cinnamon, and a drizzle of olive oil. Add salt to taste. Bake at 425ºF or air fry until crispy and golden.
Step 1. Soak the dates in hot water for 10 minutes. Meanwhile, peel and quarter the apples.
Step 2. Place the apples, milk, dates, vanilla, and cinnamon in a high-speed blender. Blend on high until smooth.
Step 3. Transfer one-half cup of rolled oats, and 1 tablespoon chia seeds to three single-serve containers with lids. Or use one large container with a lid to make a single batch.
Step 4. Divide the apple-date milk evenly between the three containers, or pour it all into the single container. Stir until fully incorporated. Set aside.
Step 5. For the optional nut cream: Blend cashews, pecans, milk, and dates on high until smooth.
Step 6. Add the desired amount of nut cream to the three containers. Refrigerate any remaining nut cream for up to 5 days.
💡 Expert Tips
- How long to soak the oats and chia seeds: For the best texture, soak them for at least 8 hours. However, they can be eaten after just 2 hours of soaking. Soaking them for longer helps reduce the phytic acid content, making the nutrients in oats more accessible to your body.
- How to meal-prep overnight oats with chia seeds: Divide the oats, chia seeds, and apple milk evenly between three separate single-serve containers to enjoy throughout the week for a healthy snack, breakfast, or dessert!
- Storage: Refrigerate apple cinnamon overnight oats with chia seeds in an airtight container for up to 4 days.
🙋🏽♀️ Recipe FAQs
Chia seeds give the rolled oats a delicious thick and creamy texture, similar to chia pudding. They also add protein, fiber, and omega 3 heart-healthy fats.
Milk is the preferred liquid to make overnight oats. You can use any kind of milk, including soy milk, almond milk, coconut milk, oat milk, rice milk, hemp milk, or even cow's milk. The addition of milk gives oats and chia seeds a creamy texture, and adds protein, and several essential nutrients.
One tablespoon dried chia seeds (14 grams) contains approximately 65 calories, depending on the brand.
Chia seeds can be beneficial for weigh loss for the following reasons:
Their high dietary fiber content helps promote a feeling of fullness.
The omega 3 heart-healthy fats can potentially aid in weight loss by promoting satiety.
Chia seeds absorb liquid and expand in the stomach, which can help curb hunger and prevent overeating.
🍽 Related Recipes
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📖 Recipe
Overnight Oats with Chia Seeds (Apple Cinnamon)
Ingredients
- 2 medium apples peeled, cored and quartered
- 2 cups nondairy milk (use soy, almond, or any preferred milk)
- 2 pitted medjool dates soaked in hot water for 10 minutes, and drained (or maple syrup to taste)
- ¾ teaspoon vanilla essence or extract
- ½ teaspoon cinnamon
- 1 ½ cups rolled oats
- 3 tablespoons chia seeds
For the optional pecan-cashew cream:
- ½ cup raw cashews soaked in boiled water for at least 10 minutes, drained
- ½ cup raw pecans soaked in boiled water for at least 10 minutes, drained
- 3 pitted medjool dates soaked in hot water for at least 10 minutes, and drained
- ¾ cup nondairy milk (use soy, almond, or any preferred milk)
Instructions
- Make the apple date milk: Place the 2 quartered apples, milk, dates, vanilla, and cinnamon in a high-speed blender. Blend on high until smooth.
- Soak: Transfer one-half cup of rolled oats, and 1 tablespoon chia seeds to three single-serve containers with lids. Divide the apple-date milk evenly between the three containers. Stir until fully incorporated. Or use one large container with a lid and make a single batch. Set aside.
- For the optional nut cream: Blend the cashews, pecans, ¾ cup milk, and 3 dates on high until smooth. Add the desired amount of nut cream to the three containers. Refrigerate any remaining nut cream for up to 5 days.
- Refrigerate overnight or for at least 2 hours.
Notes
- For the optional nut cream: Substitute the pecans and cashews for a different nut of your choice. There will be leftovers. Use as a substitute for cream and serve it with strawberries, cut fruit, oatmeal, chia pudding, or as a healthy frosting!
- For the optional crispy apple topping: Toss the chopped apple with a dash of cornstarch and cinnamon, and a drizzle of olive oil. Add salt to taste. Bake at 425ºF or air fry until crispy and golden.
- Substitute the dates with a sweetener of your choice. Maple syrup, agave, or most sweeteners work well.
- Soaking: For the best texture, soak the oats and chia seeds for at least 8 hours. However, they can be eaten after just 2 hours of soaking.
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Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Marci
In the ingredients is says 3 tablespoons of chia seeds. However, in the instructions it says 1 tablespoon. Also, the oats say 1 1/2 cups, but the instructions say 1/2 cup????
Nisha Melvani
Hi. You are dividing the ingredients into 3 servings/jars in the instructions. That's why they are one-third of the main ingredients in the instructions. However, you can skip that and just make one big batch according to the main ingredients list.
Richard
Marci, the smaller amounts are for each serving and the larger amounts are for one combined batch. Hope this helps
Sofia
All the chia pudding 376kcals? And for 1person or for 1cup 250ml how many calories?
Nisha Melvani
Per 1 serving. Per jar. Calories are for 1 serving. One-half of the recipe if the servings are 2.
Primla Goddard
Overnight oats with chia seeds is the ideal breakfast for everyone. Love this easy recipe!
Nisha Melvani
Thank you! It's a delicious combo for sure.