These super tasty pre-prepared stewed apple overnight oats with cinnamon will definitely start your day off in the right way. Full of blood sugar friendly ingredients, without any added sugar and gluten free they are an easy breakfast to grab when you’re in a hurry.

stewed apple overnight oats in a mason jar with a spoon

Another one of my favourite go-to healthy breakfasts is 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 fibre, protein 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 particular recipe for overnight oats features deliciously aromatic stewed apple paired with the winning combination of cinnamon.

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.

Stewing fruit

Stewing fruit is 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 had been skipped over in the fruit bowl. But so they don’t go to waste I stew them!

The stewed apples I use in this recipe do not have any added sugar, are healthy, versatile, tasty and have a low glycemic index, which means they have a slower impact on blood sugar levels. Take a look at my post STEWED APPLES (NO SUGAR)- 3 WAYS where I share the 3 ways I like to stew my apples and give you numerous ideas of how you can enjoy them!

For any stewed fruit, you can of course enjoy it 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!

stewed apple overnight oats in a mason jar

What you will need to make stewed apple Overnight Oats

Rolled oats
- Oats are naturally gluten-free however it’s in their processing 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, and 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 sugar.
- You could of course use a vegan or dairy free alternative
- You could also make the apple and cinnamon overnight oats without yoghurt. Just increase the amount of milk used
Milk
- We use cow’s milk however you can use any type of milk alternative in this recipe.
- These oats also taste lovely with oat milk and almond milk
Apple
- A great source of fibre and vitamin C
- They also have a low glycemic index which means the carbs enter the bloodstream more slowly, so there is a lower risk of a blood sugar spike.
Sugar Replacement
- I used Xylitol but you could also use erythritol, stevia or sucralose. Whatever you prefer
- However, be aware that not all sugar alternatives are a 1:1 replacement for sugar
- Read more on SUGAR SUBSTITUTES AND TYPE 1 DIABETES in this article
Cinnamon
- Optional but I think it adds a wonderful flavour to the apple overnight oats

looking down into a jar of unmixed stewed apple overnight oats

How to make the stewed apple and the overnight oats

There are two parts to this recipe. The first part is the stewed apples. I like to batch cook my stewed apple which is covered in detail in the recipe below along with storing and some other flavour combinations you might like to try:

Stewed Apples No Sugar -3 Ways

The second part is making the overnight oats which couldn’t be easier. Simply place all the ingredients in a container with a lid and mix well. Add in the stewed apples and mix again. Then place in the fridge for an hour or so or preferably overnight.

Diabetes note

These apple and cinnamon overnight oats are nutrient-rich and high in fibre and protein. The combination of all of these factors makes it a great option for breakfast, particularly over the usual 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 with more chia seeds.

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More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS: