Superfoods Advisor

Apple Cinnamon Walnut Overnight Oats

with grated apple and Ceylon cinnamon

By Superfoods Advisor Editors·July 4, 2026

Apple Cinnamon Walnut Overnight Oats — finished dish
Prep
8 min
Total
8 hr 8 min
Difficulty
easy
Calories
490 kcal

Allergens Oats · Milk · Tree nuts

Ingredients

From your pantry

  • ¾ tspGround cinnamon (Ceylon preferred)
  • 1 tspPure maple syrup
  • 1 pinchFine sea salt

Utensils Box grater · Jar with lid

Instructions

  1. a knife and chopping board — watercolour illustration

    Grate the apple directly into the jar with the skin on and toss it with the lemon juice.

  2. a spoon stirring a bowl — watercolour illustration

    Add the oats, chia seeds, cinnamon, salt, and maple syrup, then stir well.

  3. liquid poured from a jug — watercolour illustration

    Pour in the oat milk, add the Greek yogurt, and stir until uniform.

  4. a covered jar chilling — watercolour illustration

    Seal and refrigerate 6-12 hours.

  5. a filled bowl with a spoon — watercolour illustration

    Top with the chopped walnuts just before eating. Adding them at soak time costs them their crunch.

Shopping list

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Tools

Why it works

Most overnight oat recipes call for pre-diced apple. Grating the apple exposes far more surface area, which plausibly lets more pectin dissolve into the soak liquid overnight. The finished texture is closer to a compote than a fruit salad, and the beta-glucan gel and pectin gel merge into a single viscous phase that noticeably slows the eating pace, a useful cue for satiety.

Walnuts add about 1.4 g of ALA omega-3 per 2-tablespoon (15 g) serving, based on USDA FoodData Central values for English walnuts (FDC 170187). Cinnamon results are inconsistent: 6 g stirred into rice pudding lowered the post-meal glucose rise in a 14-person crossover trial (Hlebowicz et al., 2007), but 1 or 3 g had no significant effect on glucose in a follow-up by the same group (Hlebowicz et al., 2009). The 2 g in this jar sits at the low end of that range.

Macro detail: of the 18 g sugar, roughly 4 g is added; the rest is from the apple and the yogurt.

This recipe is part of Superfood Overnight Oats: 6 Recipes Built Around Beta-Glucan and Gut Health, which covers the underlying nutrition science and the shared base method.

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