Healthy Apple Pie Overnight Oats

Oatmeal & Grits, Southern Breakfasts
Make these healthy overnight oats part of your evening routine so you can jump start your day with a sturdy meal that'll stick.

Make these healthy overnight oats part of your evening routine so you can jump start your day with a sturdy meal that’ll stick.


When I was growing up, my mom didn’t always fix a huge hearty breakfast for me with eggs, toast, bacon, and grits (although that sounds wonderful). We were on a pretty tight schedule for school and work, so cold cereal or oatmeal was often on the menu.

Unfortunately, due to the time crunch “instant” oats was all she had time to prepare. Nowadays, there are so many more healthy breakfast options with oats, especially if you can prepare it the night before and eat cold the next morning or pop in the microwave. (We love these peanut butter overnight oats too!)

Eating on the run doesn’t mean you have to sacrifice taste or healthy choices.

Try this delicious oatmeal with the fresh taste of apple (via applesauce) as a way to start off your day. As my grandmother used to say, “an apple a day keeps the doctor away”!

Note: You can use store bought applesauce or make your own applesauce in the instant pot.

How does soaking oats overnight work?

When you soak oats overnight, it’s almost like you’re cooking them. However, the process is much longer and slower and doesn’t have the damaging effects of heat. 

Soaking helps the starches break down and reduces the natural phytic acid. This helps your body use the nutrients of the oats much more efficiently. Ideally, the oats should soak for eight hours, but they should be fine after around four hours.

The great part about the overnight soak, is that it is happening while you carry on with your daily activities, sleep, and wake up ready to enjoy breakfast, no matter how hectic your schedule.

Possible substitutes for the ingredients in the overnight oats

The oats are really the only ingredient that you can’t substitute. Everything else can be changed to suit your diet or preferences. You can use full fat, 2%, or low-fat milk.

You can use other plant-based milks like coconut milk, cashew milk or oat milk. In place of the applesauce you could use Greek or vegan yogurt for moisture and a creamy texture that will also give you additional protein.

Chia seeds are packed with tons of nutrition and give the oats a pudding-like texture. You could add pecans or walnuts to the mix along with raisins or dried cranberries.

While this recipe calls for vanilla extract, other options can be just as tasty like almond extract or coconut flavoring. For the sweetener you can use honey or maple syrup to sweeten the mixture or other natural sweeteners you might prefer.

You could change the recipe up by adding pumpkin, bananas, shredded carrot, or even mango puree.

Toppings are where you can get really creative. You can use fresh fruit, dried fruit, nut butters, nuts, seeds and a variety of spices (like cinnamon, nutmeg or cardamom). Let your taste buds be the determining factor in what route you take. Experiment with different flavors and texture to enjoy a change of pace each morning.

The star of the dish remains the “oats” and what a healthy way to start the day.

this apple pie overnight oats in a mason jar by an apple

Ingredients for healthy apple pie overnight oats

Here’s how you can make a serving (or five) of overnight oats for the next morning.

Ingredients

  • 1 (pint size) jar with lid
  • ½ cup old fashioned rolled oats
  • ½ cup almond milk (or milk of your choice)
  • ⅛ teaspoon mineral salt
  • 1 teaspoon monkfruit sweetener (or sweetener of your choice)
  • ½ cup unsweetened, natural applesauce
  • ½ teaspoon vanilla extract
  • ½ teaspoon ground cinnamon

apple pie overnight oats, a healthy recipe, with the ingredients

Directions for making apple pie overnight oats

Directions

  • Mix all ingredients together in jar and seal tightly.
  • Place in the refrigerator overnight.
  • Eat cold or remove the lid and microwave for about 1 minute to eat warm.

Other tasty recipes you can make for breakfast:


Healthy Apple Pie Overnight Oats

Make these healthy overnight oats part of your evening routine so you can jump start your day with a sturdy meal that'll stick.
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 30 minutes
Overnight soak time: 8 hours
Total Time: 8 hours 30 minutes
Servings: 2
Calories: 126kcal
Author: Rachel Norman

Ingredients

  • 1 pint size Jar with lid
  • 1/2 cup Old Fashioned rolled oats
  • 1/2 cup almond milk or milk of your choice, 2%, coconut, soy etc
  • 1/8 tsp mineral salt or kosher salt or sea salt
  • 1 tsp monkfruit sweetener or sweetener of your choice, like honey or maple syrup
  • 1/2 cup unsweetened, natural applesauce
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon

Instructions

  • Mix all ingredients together in jar and seal tightly.
  • Place in the refrigerator overnight.
  • Eat cold or remove the lid and microwave for about 1 minute to eat warm.
  • Add toppings of your choice.

Nutrition

Calories: 126kcal | Carbohydrates: 24g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Sodium: 229mg | Potassium: 118mg | Fiber: 3g | Sugar: 9g | Vitamin C: 1mg | Calcium: 86mg | Iron: 1mg

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