Apple-Cinnamon Overnight Oats with Berries and Yogurt
By Cook EZ editorial · Published: 2026-08-30 · Updated: 2026-08-30 · 4 min read
These overnight oats make four cold breakfasts from rolled oats, plain yogurt, milk, apple, blueberries, and chia seeds. Mix all four jars at once, then stir each one before eating. The current Dietary Guidelines for Americans, 2025-2030, recommend prioritizing whole and minimally processed foods. Using plain dairy and whole fruit also makes it easier to see where the recipe's sugar comes from.
Ingredients for four servings
Set out four covered jars or containers that each hold at least 475 ml. Weigh the apple after removing the core. The nutrition estimate uses plain low-fat Greek yogurt and 1% dairy milk.
- 240 g old-fashioned rolled oats
- 400 g plain low-fat Greek yogurt
- 360 ml 1% dairy milk, treated as about 360 g for the estimate
- 240 g apple with skin, cored and cut into small pieces
- 240 g fresh blueberries
- 32 g chia seeds (about 2 tablespoons plus 2 teaspoons)
- 4 g ground cinnamon (about 1 1/2 teaspoons)
- Optional topping: 20 g pure maple syrup (about 1 tablespoon), divided as 5 g per serving
Mix the jars
Wash the apple and blueberries under running water and dry them. Use clean containers and utensils, and keep the yogurt and milk refrigerated until you are ready to mix.
- Stir the rolled oats, chia seeds, and cinnamon together in a large bowl so the chia does not settle in one jar.
- Add the yogurt and milk. Stir until the yogurt is evenly mixed and no dry oats remain at the bottom.
- Fold in the chopped apple and blueberries, then divide the full mixture equally among four covered containers.
- Cover and refrigerate at 40 °F or below for at least 6 hours. The oats and chia will absorb liquid as they stand.
- Stir one jar before eating. If you want the optional topping, measure 5 g maple syrup onto that serving after stirring.
Estimated nutrition per jar
Estimated per serving, one quarter of the base recipe without maple syrup: 445 calories, 23 g protein, 70 g carbohydrate, 9 g fat, 12 g fiber, and 80 mg sodium.
The calculation uses USDA FoodData Central values for 240 g rolled oats, 400 g plain low-fat Greek yogurt, 360 g 1% milk, 240 g apple with skin, 240 g raw blueberries, 32 g chia seeds, and 4 g cinnamon. The batch estimate is about 1,780 calories, 91 g protein, 281 g carbohydrate, 38 g fat, 49 g fiber, and 319 mg sodium, divided by four. Brands, fruit size, substitutions, and the amount left in the mixing bowl can change the result.
The optional maple syrup is not included. A generic 5 g portion adds about 13 calories and 3 g carbohydrate per jar, but use the syrup bottle's Nutrition Facts label for its exact serving values.
Check sugar, dairy, nuts, and gluten
The base recipe has no sweetener added. Its plain yogurt and milk contain naturally occurring lactose, while the apple and blueberries contain naturally occurring fruit sugars. The FDA Total Sugars line includes both naturally occurring and added sugars. The Added Sugars line identifies sugars added during processing. Maple syrup counts as added sugar when you spoon it onto the oats.
Read the labels on the milk and yogurt used for your batch. Plain products can differ in calories, protein, carbohydrate, fat, sodium, and serving size. Flavored yogurt, sweetened plant milk, or vanilla milk may add sugar, so this recipe's estimate does not apply without a new calculation from those labels.
As written, the recipe contains milk but no peanut or tree nut ingredient. For dairy-free oats, use plain unsweetened plant-based milk and yogurt, check both allergen statements, and recalculate from their labels. For a nut-free batch, confirm that every packaged ingredient, including any plant-based substitute, fits the eater's needs and has acceptable cross-contact information.
Ordinary packaged oats can have gluten cross-contact even when wheat is not listed as an ingredient. For a gluten-free batch, use oats labeled gluten-free and check the yogurt, milk, chia, cinnamon, and optional syrup labels as needed. A gluten-free label on one ingredient does not qualify the entire jar if another product or the preparation area introduces gluten.
Keep the jars cold
Refrigerate the covered jars as soon as they are mixed and keep the refrigerator at 40 °F or below. For the best texture, eat them within 3 days. The apple will soften and the oats will continue to thicken. Three days is a quality recommendation and does not guarantee safety.
Do not leave a jar at room temperature for more than 2 hours. If you take one to work or school, carry it in an insulated bag with enough cold packs to keep it at 40 °F or below. Discard it sooner if the container was not kept cold or the food shows signs of spoilage.
Apple, berries, and cinnamon give these creamy oats plenty of flavor before any maple syrup is added.
Questions
Can I use frozen blueberries?
Yes. Use 240 g unsweetened frozen blueberries and mix them in while frozen. They will thaw in the refrigerator and may turn the oats purple. Check the package label because sweetened frozen fruit changes the added sugar and calorie estimate.
Can I make the oats dairy-free?
Yes. Replace the yogurt and milk with equal measured amounts of plain unsweetened plant-based products. Read both labels for allergens, added sugars, and nutrient values, then recalculate because protein, fat, carbohydrate, and sodium can differ substantially.
Are these overnight oats gluten-free?
They can be if you use rolled oats labeled gluten-free and verify every other packaged ingredient and the preparation area. A jar made with ordinary oats should not be assumed gluten-free because cross-contact can occur before the oats reach your kitchen.
Why did my oats become very thick?
Chia and oats keep absorbing liquid while refrigerated. Stir the jar first. If it is still thicker than you like, add a measured splash of milk and count the label values for that extra amount if you track the nutrition.
Sources
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