Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats

Apple cinnamon overnight oats…the perfect grab and go breakfast or snack! You are going to love including these in your meal prep this week. Also be sure to check out my notes below on how you can adjust the ingredients to fit your macros!

Prep Time: 5 minutes
Resting in the Fridge: 4 hours
Total Time: 4 hours 5 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Apple, Cinnamon, Overnight Oats
Servings: 1

Apple Cinnamon Overnight Oats



  • Add oats, cinnamon, salt, almond milk, yogurt, and syrup to a 16-ounce mason jar or any other jar with a lid. Stir all ingredients together.
  • In a small bowl, toss the chopped apples with the lemon juice. This prevents the apples from browning.
  • Then place the chopped apples (leaving most of the lemon juice in the bowl) on top of your oat mixture and sprinkle with a dash of cinnamon.
  • Place the lid on the jar and put in the fridge to rest for a minimum of 4 hours, but overnight is best.
  • After the oats have rested, soaking up the liquids for 4 hours or more, give everything one final stir and enjoy!
Apple Cinnamon Overnight Oats

Macro Nutrition

Nutrition Facts
Apple Cinnamon Overnight Oats
Amount Per Serving
Calories 217 Calories from Fat 29
% Daily Value*
Fat 3.2g5%
Saturated Fat 0.3g2%
Cholesterol 6.7mg2%
Sodium 313mg14%
Potassium 253.3mg7%
Carbohydrates 33.6g11%
Fiber 5.3g22%
Sugar 12.5g14%
Protein 15.8g32%
Vitamin A 5IU0%
Vitamin C 3.8mg5%
Calcium 35.8mg4%
Iron 8.6mg48%
* Percent Daily Values are based on a 2000 calorie diet.

Are you meal prepping? Do you count your macros or calories? Check out my notes on how you can incorporate these Apple Cinnamon Overnight Oats into your meal prep. In addition, easily adjust protein, carbs, and fats to meet your macro requirements.


This is a wonderful recipe for meal prepping. You can store the individual servings in the fridge for up to 5 days. So go ahead, make 5 of these delicious Apple Cinnamon Overnight Oats this week. When it is time to enjoy, simply give everything one final stir to incorporate the apples into the mix.

You may find that after a few days the yogurt begins to separate, this is totally normal. This does not mean it has gone bad, that is just what yogurt does, give it a stir and enjoy!


  • The protein can be adjusted based on the amount of yogurt used. With each ounce of yogurt you can increase the protein by 3 grams. With this apple cinnamon overnight oat recipe you can choose to have as little or as much yogurt as you would like. Although, you may need a bigger jar!
  • The carbohydrate can be adjusted based on the amount of oats you use. For every tablespoon of oats you increase or decrease your carbs by 3.3 grams.

Tip: If you add more than 2 tablespoons you may need to add a little more almond milk or yogurt to soak up the additional oats.

  • The fats can be increased by choosing another yogurt, one that is not fat free. 

For example: 

  • 2% fat greek yogurt has 2 grams of fat per every 4 ounces.
  • 5% fat greek yogurt has 5 grams of fat per every 4 ounces. 

This allows you to replace the non-fat greek yogurt with as little or as much fat as you want.

When making adjustments to the macros you will want to keep in mind the number of servings you are making.

Apple Cinnamon Overnight Oats
Apple Cinnamon Overnight Oats
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