Apple Cinnamon Overnight Oats

  1. Nutrition
  2. Recipes
Prep 30 minutes Cooking 0 Hour-0 Minute Average 4 servings

Ingredients

Amount Ingredient
1 1/2 cups Quick Oats, Dry
1 1/2 cups Almond Milk, Unsweetened
1/8 cups Chia Seeds
1 tablespoon Pure Maple Syrup
1 teaspoons Cinnamon
0.25 tsp Nutmeg, ground
2/3 teaspoons Vanilla extract
1/2 cups Water
, Apple, cored and diced
1 cups Walnuts, chopped

Steps

1 Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg, vanilla extract, and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.
2 Remove from fridge. Use single-serving size jars and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up.
3 Store in the fridge up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey (optional).

1. More Protein - Add hemp seeds or a spoonful of nut butter.
2. Warm it Up - Heat in the microwave for 30 to 60 seconds before eating.
3. No Maple Syrup? Use honey to sweeten instead.

Nutrition

Breakfast Dairy Fee Gluten Free High Fiber Low Sodium Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 375.05 kcal 13%
Protein 9.42 g 19%
Total lipid (fat) 22.28 g 34%
Carbohydrate, by difference 38.25 g 13%
Fiber, total dietary 8.02 g 32%
Sugars, total 10.62 g  
Minerals
Calcium, Ca 112.84 mg 11%
Iron, Fe 3.96 mg 22%
Sodium, Na 45.75 mg 2%
Vitamins
Vitamin C, total ascorbic acid 4.39 mg 7%
Vitamin B-12 1.13 µg 19%
Vitamin A, RAE 1.78 µg  
Vitamin E (alpha-tocopherol) 0.24 mg 1%
Vitamin D 45 IU 11%
Lipids
Fatty acids, total monounsaturated 0.6 g  
Fatty acids, total polyunsaturated 0.72 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 375
% Daily Value*
Total Fat 22g 34%
Saturated Fat 2g 9%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 46mg 2%
Total Carbohydrate 38g 13%
Dietary Fibers 8g 32%
Sugars 11g  
Protein 9g 19%
Vitamin D 0µg  
Calcium 113mg 11%
Iron 4mg 22%
Potassium 185mg 5%
Nutrient Per Serving RDA%
Proximates
Water 80.43 g 4%
Calories (Energy) 375.05 kcal 13%
Energy 603.21 kJ  
Protein 9.42 g 19%
Total lipid (fat) 22.28 g 34%
Ash 0.72 g  
Carbohydrate, by difference 38.25 g 13%
Fiber, total dietary 8.02 g 32%
Sugars, total 10.62 g  
Sucrose 1.15 g  
Glucose (dextrose) 1.36 g  
Fructose 3.3 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0.03 g  
Minerals
Calcium, Ca 112.84 mg 11%
Iron, Fe 3.96 mg 22%
Magnesium, Mg 100.09 mg 25%
Phosphorus, P 144.27 mg 21%
Potassium, K 184.61 mg 5%
Sodium, Na 45.75 mg 2%
Zinc, Zn 1.23 mg 8%
Copper, Cu 0.13 mg 7%
Manganese, Mn 1.43 mg  
Selenium, Se 10.49 µg 15%
Fluoride, F 22.91 µg  
Vitamins
Vitamin C, total ascorbic acid 4.39 mg 7%
Thiamin 0.17 mg  
Riboflavin 0.05 mg  
Niacin 0.31 mg  
Pantothenic acid 0.25 mg  
Vitamin B-6 0.05 mg 3%
Folate, total 11.42 µg  
Folic acid 0 µg  
Folate, food 11.42 µg  
Folate, DFE 11.42 µg  
Choline, total 1.98 mg 0%
Betaine 0.08 mg  
Vitamin B-12 1.13 µg 19%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 1.78 µg  
Retinol 0 µg  
Carotene, beta 15.82 µg  
Carotene, alpha 0.01 µg  
Cryptoxanthin, beta 7.06 µg  
Vitamin A, IU 219.36 IU 4%
Lycopene 0.1 µg  
Lutein + zeaxanthin 71.61 µg  
Vitamin E (alpha-tocopherol) 0.24 mg 1%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.07 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 45 IU 11%
Vitamin K (phylloquinone) 2.03 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.89 g 9%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0.01 g  
13:0 0 g  
14:0 0.04 g  
15:0 0 g  
16:0 0.3 g  
17:0 0 g  
18:0 0.02 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 0.6 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 0.6 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.72 g  
18:2 undifferentiated 0.68 g  
18:3 undifferentiated 0.04 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 6.94 mg  
Amino Acids
Tryptophan 0 g  
Threonine 0 g  
Isoleucine 0 g  
Leucine 0.01 g  
Lysine 0.01 g  
Methionine 0 g  
Cystine 0 g  
Phenylalanine 0 g  
Tyrosine 0 g  
Valine 0.01 g  
Arginine 0 g  
Histidine 0 g  
Alanine 0.01 g  
Aspartic acid 0.04 g  
Glutamic acid 0.02 g  
Glycine 0.01 g  
Proline 0.01 g  
Serine 0.01 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0.18 g  
Caffeine 0 mg  
Theobromine 0 mg