A seasonal and delicious pre-prepared breakfast, apple overnight oats will start your day off in the right way.
Another one of my favourite go-to healthy breakfasts; overnight oats. Not only is it already prepped so I can simply grab it straight out of the fridge but it is packed full of fiber, protien and carbohydrates.
Overnight oats are so versatile. Once you have worked out the ratios of ingredients the fun can begin with adding in all your favourite flavour combos. As the ingredients are so interchangeable they can also work for lots of different dietary needs such as gluten or dairy intolerant or vegan.
This healthy, balanced breakfast has you covered with most of the major food groups and has a relatively low glycemic index. This means that these foods are generally digested and absorbed more slowly (great for blood sugars) making them a great option for breakfast.
The natural sweetness from the apples is all you need in these apple overnight oats. However, if it’s not quite hitting the spot, maybe try a little natural syrup like agave or a few stevia drops.
This recipe is also a great way to use up any fruit that may be looking a little sad for itself. I had some lovely apples that came a little bruised and subsequently been skipped over in the fruit bowl. But so they don’t go to waste the best thing you can do and actually, this is a brilliant method for any fruit, is to stew them.
Stewing basically means to slowly simmer and to add a little extra sweetness I add a couple of tablespoons of sugar replacement. You can use them straight away or store them in an airtight container for up to 5 days and just use them as required. The girls like to add them to their hot porridge in the morning as well!
What you will need to make apple overnight oats :
- Gluten-free oats
- Oats are naturally gluten-free however its in the processing of them that contamination with other cereals may occur.
- Therefore I use GF as my husband has an intolerance however any type of porridge oats can be used.
- Oats are such a magnificent superfood; they are wholegrain, a great carbohydrate source, full of fibre, essential vitamins, minerals and antioxidants.
- As they are low GI, your body will burn the carbohydrate at a slower rate, hopefully reducing that morning spike.
- Chia seeds
- Loaded with antioxidants, fiber, protein, omega-3s and calcium. These tiny seeds have it all!
- A great swap if you’re looking to reduce the carb count as well, maybe try half oats and half chia seeds.
- Natural Yoghurt
- I always choose full-fat yoghurt as they tend to be lower in sugars.
- You could of course use a vegan or dairy free alternative
- You couls also make the apple and cinnamon overnight oats without youghurt. Just increase the amount of milk
- We use cows milk however you can use any type of milk alternative in this recipe.
- It is lovely with oat milk and almond milk
- A great source of fiber and vitamin C
- They are also have a low glycemic index which means the carbs enter the bloodstream more slowly, and so there is a lower risk of a blood sugar spike.
- Sugar Repalcement
- I used Xylitol but you could also use erythritol, stevia or sucralose. Whatever you prefer
- Optional but I think it adds a wonderful flavour to the apple overnight oats
These apple and cinnamon overnight oats are nutrient-rich, high in fibre and protein. The combination of all of these factors makes it a great option for breakfast, particularly over the high sugar cereals.
Whilst the overall carb count may seem high (our calculations make it around 57g per serving), it has a relatively low Glycemic Index, which should help with managing blood sugar levels. However, if you were looking to reduce the carb count you could replace half the oats for more chia seeds.