Overnight Oats Apple Cinnamon (High Fiber Meal Prep!)

This overnight oats apple cinnamon recipe is the perfect high fiber meal prep breakfast for busy mornings. What I love about this Breakfast is that it takes less than 10 minutes to prep and feels like eating apple pie straight from the fridge.

I’ve been making this for years because it makes the best grab-and-go breakfast and holds up for meal prep all week. It’s easy to switch up with different apples, added protein, or extra toppings depending on what you have.

If you like this recipe, you should try my protein pancake muffins, Healthy McGriddle Muffins Recipe, Blueberry Lemon Overnight Oats or my Crustless Quiche.

Why You Will Love This Breakfast

• Easy prep: No cooking & minimal cleanup
• Healthy ingredients: Whole grains, fruit, and probiotic-rich kefir
• Versatile meal: Easy to customize with add-ins and toppings

Ingredients

• Apple – Adds natural sweetness, fiber, and that classic apple pie flavor
• Old-fashioned oats – The base of overnight oats; hearty, filling, and great for meal prep
• Cinnamon – Adds warmth and enhances the apple flavor
• Chia seeds – Help thicken the oats while adding fiber and healthy fats
• Salt – Brings out the sweetness and balances the flavors
• Vanilla kefir – Makes the oats creamy while adding protein and probiotics

Substitutions and Variations

• Swap kefir for Greek yogurt plus a splash of milk and vanilla
• Use dairy-free yogurt or milk for a dairy-free version
• Add vanilla protein powder for extra protein
• Stir in chopped nuts or drizzle with maple syrup before serving

Instructions

1. Dice the apple into small pieces and set aside.
2. In a meal prep jar or container, mix together the oats, cinnamon, chia seeds, and salt.
3. Stir in the vanilla kefir until fully combined.
4. Let the mixture sit for 5 minutes, then stir again to prevent clumps.
5. Fold in the diced apple.
6. Cover and refrigerate for at least 4 hours or overnight.

Tips and Notes

• Dice the apple small so it softens as it sits
• Honeycrisp, Gala, or Fuji apples work best
• Stir once after resting to ensure a creamy texture
• Add toppings right before serving for best texture

Recipe FAQs

Can I make overnight oats ahead of time?
Yes! These overnight oats are perfect for meal prep and can be made up to 4 days in advance.

Are overnight oats healthy?
Yes, this recipe is high in fiber and includes probiotics from kefir, making it a balanced breakfast option.

Can I eat overnight oats warm?
Yes, you can microwave them briefly if you prefer a warm breakfast.

Serving Suggestions

• Top with chopped walnuts or pecans
• Add a spoonful of Greek yogurt
• Drizzle with maple syrup or honey
• Sprinkle with extra cinnamon

Storage and Reheating Instructions

Storage:
Store in an airtight container in the refrigerator for up to 4 days.

Reheating:
Enjoy cold, or microwave for 30–60 seconds until warmed through.

Tips:
If reheating, add a splash of milk or kefir to loosen the oats if needed.

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