A jar of overnight oats topped with apple slices and a sprinkle of apple cinnamon sits on a blue cloth next to a spoon. Nearby, there's a jar of honey with a dipper, apple slices on the table, and a plate with cinnamon sticks. The setting is on a wooden surface. MyFitnessPal Blog

This simple six-ingredient breakfast combines classic fall flavors of tart apple and sweet cinnamon. Chia seeds and yogurt round out the dish with protein and fiber.

Active time: 5 minutes | Total time: 5 minutes + overnight in the refrigerator

Apple Cinnamon & Chia Overnight Oats

Ingredients

  • 1/2 cup old fashioned oats
  • 2/3 cup reduced-fat milk
  • 1/4 cup non-fat Greek vanilla yogurt
  • 1 small apple, diced
  • 1/8 tsp cinnamon
  • 2 tsp chia seeds

Directions

Combine all ingredients in a container with a lid.  Cover and refrigerate for at least 2 hours or overnight. Serve chilled.

Serves: 1 | Serving Size: 1 container of oats

Nutrition (per serving): Calories: 412; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 3g; Cholesterol: 16mg; Sodium: 89mg; Carbohydrate: 68g; Dietary Fiber: 10g; Sugar: 34g; Protein: 17g

Nutrition Bonus: Vitamin D: 18%; Calcium: 34%; Iron: 13%; Potassium: 678mg; Vitamin C: 13%

Originally published: October 9, 2018; Updated March 2026

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