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Apple Cinnamon Overnight Oats

Makes 4 servings

Macros: 227 cal, fat 6g, carbs 39g, protein 6g, fibre 7g


  • 1 large apple, peeled and diced

  • 2 tablespoons maple syrup (optional)

  • 2 tablespoons water

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

  • ¼ teaspoon ground nutmeg

  • 1/8 teaspoon ground cloves

  • Pinch sea salt

  • 2 cups rolled oats

  • 2 cups unsweetened almond milk, whole milk, or other milk of choice

  • 4 teaspoons chia seeds


  1. Place the apple, maple syrup, water, vanilla, cinnamon, nutmeg, salt, and cloves to a small pot over medium heat. Cook for 4-5 minutes, until softened, then set aside.

  2. Line up 4, 8-ounce mason jars, then spoon the apple mixture into the bottom of the jars.

  3. Pour 1/2 cup oats, 1 teaspoon chia seeds, and 1/2 cup milk into each jar. Place the lids on the jars, then shake them up to distribute the chia seeds.

  4. Refrigerate overnight, then enjoy! Oats will keep for up to 5 days in the refrigerator.

Optional : add protein powder

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