These Apple Pie Overnight Oats are a dream!! 🥰They taste so darn delicious and provide you with everything you need in order to start fuelled, satiated and sustained into your day.
A couple of months ago, we had so many apples at home that I did not know what to do with them. There are only so many apples with almond butter* and apple galettes one can make. So… I tried this recipe on my husband as a trial and he was instantly hooked. I have made them countless times since 😂. You definitely think you are eating something super delicious and decadent for breakfast, whilst your body is provided with simple, delicious ingredients 🤩.
I thought this recipe would be a great one to provide you with a “grab and go” meal option for those busy mornings, that will keep you satisfied and your belly happy for a while 🤗 . These Apple Pie Overnight Oats can easily be prepped in advance for ca. 2 to 3 days.
Why are these Apple Pie Overnight Oats good for you?
I love incorporating oats into my diet! They are naturally gluten-free but be sure to buy certified gluten-free should you be celiac. This is mainly because Oats are usually processed in facilities with other gluten products and there is a potential for cross-contamination. Oats contain a lot of Manganese, Phosphorus, and Magnesium. Manganese helps your brain, nervous systems, and many enzymes in your body to function optimally. Phosphorus helps to build strong bones and teeth. It filters out waste from your kidneys and decides how your body uses energy. Last but not least, Magnesium is also important for your bone health and is necessary in the body in order to absorb Calcium. Magnesium is also helpful for your nervous system and may aid in relieving anxiety.
Oats also contain soluble fiber, called “Beta-Glucan”. Fiber helps to slow down digestion and keeps you full for longer. It also eliminates waste from your digestive tract and keeps it healthy. The fiber in oats has been shown to reduce total cholesterol levels, increased growth of beneficial gut bacteria, and reduced blood sugar levels and insulin response.
Apples are loaded with both Vitamin C and fiber. Vitamin C is a strong antioxidant, which helps with increased immunity of your body, by reducing oxidative damage done by free radicals. The fiber in apples has been shown to lower blood cholesterol levels and thereby is protecting your heart health. Apples also contain something called “Pectin”, which is also a type of fiber. This pectin is a pre-biotic. This means that it can be used as food for the good bacteria in your gut. Based on the latest research, the healthier your gut, the healthier your immune system. With both the fiber, Vitamin C and pectin – apples are an allrounder in supporting this!
Chia Seeds, again, contain a lot of fiber and protein. In fact, they are one of the few plant-based foods that give you a complete source of protein. Without going into too much detail, a complete source of protein is made of nine amino acids (animal proteins usually contain all nine). If you are eating solely plant-based you need to combine a few different sources of protein in order to have a complete (aka the “nine”) protein source. This is usually achieved by eating a balanced diet. Chia seeds also contain Omega 3 fatty acids, which are great for reducing your risk of heart disease, depression, and dementia. Fun fact: Chia seeds can store up to ten times their size in liquid. Next to their incredible health benefits, they make the overnight oat mixture more solid 😉.
How can I adjust this recipe to my dietary requirements?
If you are vegan, you can easily adapt this recipe by using your dairy-free yogurt of choice and vegan protein powder. If you are nut-free, swap the walnuts for pumpkin seeds or your nut-free granola of choice. For a paleo version, omit oats and use coconut yogurt. I would recommend adding a bit more chia seeds to get a similar consistency. Swap collagen powder for protein powder.
In case you are wondering about these adorable glasses (this shoot gave me a perfect opportunity/excuse to buy them…), they are these Weck Glasses*.
And there you have it for this week 😍. Do let me know how you get on with the recipe and how you like it in the comments below or over on Instagram under @life_and_lemons_foodblog and with #lifeandlemonsfoodblog. ENJOY!!! 🥳
Apple Pie Overnight OatsCourse: BreakfastCuisine: Gluten-free, EuropeanDifficulty: Easy
These Apple Pie Overnight Oats are the perfect way to start your day! Filled with protein, fiber, and quality fat – they keep you fuelled until lunchtime.
- For the oats:
2/3 cup (65 gr.) oats
1 serving vanilla protein powder
1/3 cup (90 gr.) apple sauce
2/3 cup (180 gr.) (dairy-free) yogurt
2/3 cup (160 ml.) dairy-free milk
1 tbsp chia seeds
1 tbsp maple syrup
½ tsp cinnamon
- For the apples:
2 small (or 1 medium) apple
1 tsp coconut oil
½ tsp cinnamon
About ¼ cup crushed walnuts
- Combine all ingredients for the oats and mix thoroughly. You will see that the mixture is very liquid. This is normal. It will have already firmed up by the time you are done with the apples. Put to one side
- Wash and core the apple and cut into bite-sized pieces. Add the coconut oil to a pan and let heat. Add apples along with the cinnamon. Fry off until the apple is soft and evenly coated in cinnamon
- Assemble the apple pie overnight oats by starting with a layer of oats, adding the apples and then crushed walnuts. Then repeat for a second layer. Store in the fridge overnight. In the morning, top with a bit of granola, apple sauce or yogurt (or all three?!) and ENJOY!!