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Apple spiced overnight oats in a white bowl topped with pecans on a white serving tray, as seen from above
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4.5 from 10 votes

Apple Spiced Overnight Oats

Meal-prepping doesn’t get any easier (or more delicious) than apple spiced overnight oats! Perfect for a nutritious grab-and-go breakfast that will energize your morning.
Prep Time5 mins
Chill Time2 hrs
Total Time2 hrs 5 mins
Course: Breakfast
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: apple overnight oats, easy breakfast recipes, gluten-free, spiced overnight oats
Servings: 2 servings
Calories: 278kcal
Author: Diabetic Foodie


  • ¼ cup hemp hearts
  • 3 tablespoons rolled oats
  • 1 tablespoon chia seeds
  • 1 teaspoon cinnamon
  • ¼ cup plain Greek yogurt
  • ¼ cup shredded apple
  • ¾ cup milk
  • 6-8 pecan halves (optional)


  • In a 2-cup mason jar or similar sized container, stir together the hemp hearts, oats, chia seeds, and cinnamon.
  • Mix in the Greek yogurt and shredded apple.
  • Add the milk and stir until the mixture is well combined.
  • Place the oats in the refrigerator and allow to chill for at least 2 hours or overnight.
  • Top with pecans before serving.


This recipe is for two servings of overnight oats.
Make sure to let your oats chill in the refrigerator for at least 2 hours, but you can store them for up to 3 days in an airtight container.
For a grab-and-go breakfast, mix together the ingredients, then separate into 2 or 3 containers before storing.


Calories: 278kcal | Carbohydrates: 19.2g | Protein: 15.3g | Fat: 15.9g | Saturated Fat: 3.4g | Polyunsaturated Fat: 9.9g | Monounsaturated Fat: 1.7g | Trans Fat: 0g | Cholesterol: 3.8mg | Sodium: 13.6mg | Potassium: 308.2mg | Fiber: 5.3g | Sugar: 7.1g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg | Net carbs: 13.9g