Apple and cinnamon overnight oats

The no-cook breakfast you make the night before: rolled oats that swell overnight in milk, flavoured with apple and cinnamon. Creamy, filling and ready to take away, it is the ally of busy mornings. Oats also make this a breakfast that is good for cholesterol and for steady blood sugar.

Preparation: 10 min  |  Cooking: 0 min  |  Servings: 1  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 429 kcal · 19 g protein · 63 g carbohydrate · 9 g fat

Ingredients

• 50 g rolled oats
• 150 ml semi-skimmed milk or plant-based drink
• 1 apple
• 1 plain yoghurt
• 1 pinch of cinnamon

Method

1. In a jar, mix the oats, milk, yoghurt and cinnamon.
2. Grate or finely dice half the apple and stir it in.
3. Close the jar and leave it in the fridge overnight (at least 6 hours).
4. In the morning, stir, top with the rest of the diced apple and enjoy.

Nutritional benefits

Oats are the breakfast for cholesterol: their beta-glucans, a type of soluble fibre, help to reduce blood cholesterol when eaten regularly. They also slow the absorption of carbohydrate, giving a low glycaemic index that prevents mid-morning cravings. The apple adds fibre (pectin) and freshness, and the yoghurt adds protein and live cultures. Made with no added sugar, it is a complete, balanced breakfast that suits the whole family.

Variations and substitutions

• Lactose-free: plant-based drink and plant-based yoghurt.
• Higher in protein: add a scoop of protein powder or some chia seeds.
• Other fruit: pear, banana or berries instead of apple.
• Indulgent: a spoonful of almond butter or a few chopped walnuts.

Storage and making ahead

Overnight oats keep for 2 to 3 days in the fridge: make 2 or 3 jars ahead for ready-to-eat breakfasts all week. Add the fresh fruit on the morning itself to keep some crunch.

💡 Good to know

Aim for about 40 to 60 g of oats to get the benefit of beta-glucans on cholesterol. An oat breakfast several times a week is a simple and effective habit.

Read more

Discover more: cholesterol recipes · low GI recipes · healthy & balanced recipes · kids’ recipes.

Foods in this recipe: oats · milk · plant-based drink · apple · plain yoghurt.

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