High Protein and High Fibre Stewed Apple Overnight Oats

Kickstart your day with these delicious, pre-prepped stewed apple overnight oats! Naturally sweet, gluten-free, and packed with blood sugar-friendly ingredients—perfect for a quick, healthy breakfast.

stewed apple overnight oats on a spoon on top of a mason jar with abowl of stewed apple and blue cloth in the background

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 perfectly balanced as they are packed full of fibre, protein and complex carbohydrates.

Overnight oats are so versatile and such an easy healthy breakfast. (check out my other recipe Overnight Oats with Frozen Fruit). As the ingredients are so interchangeable, they can also work for lots of different dietary needs such as making them dairy-free or vegan.

This particular recipe for Apple overnight oats features my simple easy base recipe for overnight oats along with one of my favourite toppings, delicious sugar free stewed apples (or applesauce). I then add in a good sprinkle of of cinnamon for that winning apple and cinnamon combination.

stewed apple overnight oats sprinkled with cinnamon in a mason jar with a bowl of stewed apples and jar of chia seeds in the background

Why You’ll Love This Healthy overnight oats recipe

Packed with slow-releasing carbs, protein, and fibre, this meal helps keep blood sugar levels steady while keeping you full for longer. With no added sugar and simple, wholesome ingredients, it’s the perfect grab-and-go breakfast for busy mornings. This overnight oats recipe offers:

  • Balanced Nutrition – A great mix of protein, fibre, and slow-digesting carbs.
  • Blood Sugar-Friendly – Low GI ingredients help manage glucose levels.
  • Make-Ahead Convenience – Prep in minutes for a stress-free morning.
  • Versatile & Customisable – Easily adapted for different dietary needs.

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 added sugar free syrup or nut butter.

Oats and Diabetes Management

Oats are a great addition to a diabetes-friendly diet. They are packed with soluble fibre, particularly beta-glucan, which helps slow digestion and stabilise blood sugar levels. Their low glycemic index (GI) means they release energy gradually, preventing spikes and crashes. Including oats in meals can improve insulin sensitivity and help manage hunger, making them a fantastic breakfast choice for those looking to maintain balanced blood sugar levels.

You can read more about Oats and Diabetes Management in my article below:

The Benefits of Making Homemade Applesauce

Stewed apples are not only delicious but also highly nutritious. They:

  • Are naturally sweet, removing the need for added sugars.
  • Are rich in fibre, supporting digestion and gut health.
  • Contain polyphenols, which may help regulate blood sugar levels.
  • Can be batch-cooked and stored for quick meals throughout the week.

The stewed apples I use in this recipe do not have any added sugar, delicious 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) where I share the 3 ways I like to stew my apples and give you numerous ideas of how you can enjoy them!

Store your sugar free applesauce in an airtight container in the fridhe for up to 5 days and just use them as required. My family like to add them to their hot porridge in the morning as well!

What you will need to make stewed apple Overnight Oats

Rolled Oats – A fantastic source of fibre and complex carbs for sustained energy. Naturally gluten-free (choose certified GF if necessary).

Greek Yogurt – High in protein for longer-lasting fullness. Supports gut health with probiotics.

Chia Seeds – Packed with omega-3s, fibre, and plant-based protein. Helps create a thick, creamy texture.

Ground Flaxseeds – Adds extra fibre and healthy fats. Supports digestion and heart health.

Milk (or Dairy-Free Alternative) – Provides calcium and a creamy texture. Works well with cow’s milk, almond milk, oat milk, or coconut milk.

Stewed Apples – Naturally sweet and full of antioxidants.Low glycemic index for stable blood sugar levels. See above for the recipe

Cinnamon – Adds warmth and enhances sweetness.

a mason jar on weighing scales with oats, flaxseeds, chia seeds, greek yoghurt and milk

How to Make High-Protein & High-Fibre Stewed Apple Overnight Oats

Step 1: Make the Stewed Apples

  1. Chop apples and place them in a pan with a splash of water.
  2. Add a little xylitol and gently simmer until soft (about 15 minutes), stirring regularly.
  3. Store in an airtight container in the fridge for up to 5 days.

For the full recipe click here

Step 2: Prepare the Overnight Oats

  1. In a jar or container, mix the Rolled oats, Chia seeds, Flaxseed, Greek Yoghurt and Milk
  2. Add in the stewed apples and a pinch of cinnamon.
  3. Cover and refrigerate overnight (or at least for 2 hours).

Step 3: Enjoy!

  • Stir well before eating.
  • Top with extra Greek yogurt, nuts, or seeds for added texture and nutrients.
mived apple overnight oats in a mason jar with a spoon and stewed apples in the background

Customisation Ideas

  • Extra Protein: Add a scoop of protein powder or nut butter.
  • More Sweetness: Drizzle with honey or maple syrup but make sure to add this into your carb counting (optional).
  • Crunch Factor: Sprinkle with walnuts or almonds.
  • Vegan Option: Use dairy-free yogurt and plant-based milk.

Diabetes note

These apple and cinnamon overnight oats are rich in fibre, protein, and slow-digesting carbohydrates, helping to promote stable blood sugar levels. The combination of all of these factors makes it a great option for breakfast, particularly over the usual high sugar cereals.

Carb Counting

The overall carb count for these individual overnight oats with frozen fruit, based on the ingredients we would count for is:

  • 45g of rolled oats (Flahavans) = 28.8g of carbs
  • 100g stewed apple = 9.7g of carbs
  • 100g Greek yoghurt (Fage 0%) = 3g of carbs
  • 140ml milk (Semi-skimmed cows milk) = 6.6g of carbs

Now add all the carbs together – 28.8+9.7+3+6.6 = 48.1g of carbs per portion

Whilst the overall carb count may seem high (our calculations make it around 48g 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 and flax seeds.

Nutrition Information (Per Serving)

  • Calories: 466 kcal
  • Carbohydrates: 64g
  • Fat: 15g
  • Saturated Fat: 3g
  • Protein: 25g
  • Fibre: 13g

The nutritional information provided is based on the ingredients I use and should be used as a guideline only. The carbohydrate content may vary depending on the specific brands and measurements you use. If you are counting carbs for insulin dosing, always calculate the amount based on your own ingredients and portion sizes to ensure accuracy.

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More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:

Stewed Apple Overnight Oats

Stewed Apple Overnight Oats

Recipe by Michelle

This high-protein, high-fibre stewed apple overnight oats recipe is a simple, wholesome, and blood sugar friendly way to start the day.

Course: BreakfastCuisine: BritishDifficulty: Very Easy
4.5 from 11 votes
Servings

1

servings
Prep time

10

minutes
Cooking time

20

minutes
Resting time

2

minutes
Total time

30

minutes
Cook Mode

Keep the screen of your device on

Ingredients for the Stewed Apple

  • 1-2 medium 1-2 medium cooking apples, peeled, cored and cut into chunks

  • 2 tbsp 2 tbsp xylitol

  • Ingredients for the Overnight Oats
  • 45 g 4/7 cup oats

  • 10 g 10 chia seeds

  • 15 g 15 ground flaxseeds

  • 140 ml 140 milk

  • 100 g 100 Greek yoghurt

Directions for the stewed apples

  • Chop the apples and place them in a pan with a splash of water on a medium heat
  • Add the xylitol and gently simmer until soft (about 15 -20 minutes), stirring regularly.
  • Store in an airtight container in the fridge for up to 5 days
  • For the full Stewed apple recipe click here
  • Directions for the Overnight Oats
  • In a jar or container, mix the rolled oats, chia seeds, flaxseed, Greek yoghurt and milk.
  • Add in the stewed apples and a pinch of cinnamon and mix again
  • Place in the fridge for a minimum of 2 hours or preferably overnight.
  • Enjoy!
  • Stir well before eating.
    Top with extra fruit, nuts, or seeds for added texture and nutrients.

Tips and Notes

  • The applesauce keeps in the fridge in an airtight container for up to 5 days
  • Add a little extra milk or water if the Overnight oats are too firm
  • Diabetes Note – These apple and cinnamon overnight oats are rich in fibre, protein, and slow-digesting carbohydrates, helping to promote stable blood sugar levels. See above for car counting information.
  • The nutritional information provided is based on the ingredients I use and should be used as a guideline only. The carbohydrate content may vary depending on the specific brands and measurements you use. If you are counting carbs for insulin dosing, always calculate the amount based on your own ingredients and portion sizes to ensure accuracy.

Nutrition Facts

  • Total number of serves: 1
  • Calories: 466kcal
  • Fat: 15g
  • Saturated Fat: 3g
  • Carbohydrates: 64g
  • Fiber: 13g
  • Protein: 25g

Michelle Rorke avatar

AUTHOR

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