Grated Apple Overnight Oats
Creamy, no-cook oats with a refreshing twist — grated apple adds natural sweetness and a wonderful juicy crunch. Stir everything together in minutes, let the fridge do the work overnight, and wake up to a cool, satisfying breakfast. Perfect for busy mornings or meal prep, this easy jar of oats keeps you full for hours.
For 4 servings
- prep · ~2 min
Grate the apples.
Wash the apples well. Using the coarse side of a box grater, grate both apples — skin and all — right into the mixing bowl. Discard the cores once you reach them.
TIPGrate the apples last minute if you can — a quick squeeze of lemon juice over the shreds keeps them from browning. - mix · ~2 min
Combine all ingredients for the oat base.
1.Add the rolled oats to the bowl with the grated apple.2.Scoop in the yogurt and pour in the cold milk.3.Add honey, chia seeds, cinnamon powder, and salt.4.Stir thoroughly with a spoon until everything is evenly combined and there are no dry oat pockets. - assemble · ~1 min
Divide into serving jars.
Spoon the mixture evenly into four glass jars or airtight containers. Seal each jar with its lid.
- rest · ~480 min
Refrigerate overnight.
Place the sealed jars in the fridge and let them rest for at least 8 hours or overnight. The oats and chia seeds will soften and absorb the liquid, creating a thick, creamy texture.
TIPFor a thinner consistency, stir in a splash of extra milk right before eating. - garnish · ~1 min
Top with walnuts and serve cold.
When ready to eat, sprinkle the chopped walnuts on top of each jar. Serve straight from the fridge — no cooking needed.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Grate the apples just before mixing to minimize browning and retain maximum crunch.
- 2Use a sweet apple variety like Honeycrisp or Fuji to reduce the need for extra honey.
- 3For a thicker, pudding-like texture, let the oats rest for a full 12 hours instead of 8.
- 4Store in individual jars for grab-and-go breakfasts; they keep well for up to 4 days in the fridge.
- 5Give the mixture a good stir after 4 hours to redistribute the chia seeds and prevent clumping.
- 6If you prefer a warmer breakfast, microwave the jar for 30-45 seconds before adding toppings.
Adapt it for your goals.
Vegan
Replace the yogurt with a thick plant-based alternative (coconut or soy) and use maple syrup instead of honey. The chia seeds still provide all the creaminess needed.
high proteinHigh-protein
Add 1 scoop of unflavored or vanilla protein powder (whey or plant-based) when mixing the wet ingredients, and top with hemp seeds for an extra 10+ grams of protein per serving.
low sugarLow-sugar
Omit the honey entirely and rely on the natural sweetness of the apple and a pinch of stevia or monk fruit sweetener. The cinnamon already enhances perceived sweetness.
nut freeNut-free
Skip the walnuts and swap in toasted pumpkin seeds or sunflower seeds for crunch without triggering nut allergies.
apple pie spiceApple-pie-spice
Add 1/4 teaspoon each of ground nutmeg, allspice, and a tiny pinch of cloves to the oat mixture for a warm, dessert-like flavor profile.
Why this is on our healthy list.
Rich in Soluble Fiber
The combination of rolled oats, chia seeds, and apple skin provides a hearty dose of soluble fiber that supports digestive health and helps maintain steady energy levels.
Good Source of Plant-Based Protein
Oats and chia seeds contribute plant protein, while yogurt boosts the total protein content, making this a satisfying breakfast that keeps hunger at bay.
Contains Omega-3 Fatty Acids
Chia seeds and walnuts are both excellent sources of alpha-linolenic acid (ALA), a plant-based omega-3 that supports heart and brain health.
Naturally Sweetened Without Refined Sugar
The grated apple and a small amount of honey provide sweetness without relying on white or brown sugar, making it a smarter choice for steady blood sugar.
Supports Bone Health
Yogurt and milk (even plant-based if fortified) supply calcium and vitamin D, essential for maintaining strong bones and teeth.
Frequently asked questions
Quick-cook oats will become mushy and pasty because they absorb liquid much faster and break down more. For the best texture, stick with old-fashioned rolled oats.
