Blog: Cinnamon Crunch Overnight Oats

Cinnamon Crunch Overnight Oats

We’re sharing a fan favorite recipe today – a tried-and-true breakfast option that we recommend again and again in our practice. Indulge in the ultimate breakfast delight with Cinnamon Crunch Overnight Oats! This recipe is loaded with health benefits, one in particular is its fiber content. At least once a day we sing the praises about the benefits of fiber, or recognize its numerous benefits to a patient. First, let’s take a deep dive into the two different types of fiber: soluble and insoluble. While this recipe contains both, the oats and the apples are notably sources of soluble fiber. Soluble fiber promotes a healthy heart by reducing LDL (often called “bad”) cholesterol levels. Additionally, soluble fiber supports digestive health and regular bowel movements. It also helps manage blood sugar levels and provides more sustained energy.

Given these remarkable benefits, why wouldn’t we wholeheartedly embrace incorporating oatmeal into our daily routine? By combining the goodness of oats with the antioxidant-rich apples, this dish becomes a delightful sensation for your taste buds while also nourishing your gut. Prepare to embark on a delightful adventure of flavors and wellness that awaits with each spoonful of Cinnamon Crunch Overnight Oats!

Print Recipe

Prep Time: 10 minutes            Cook Time: 0 minutes            Yield: 4 servings            Serving Size: 244.1 g


  • 1 cup old fashioned oats, uncooked
  • 1 ½ cups reduced fat milk, 2%
  • 2 packets stevia sweetener
  • 1 tbsp fresh lime juice
  • 2 medium sweet red apples, grated
  • ¾ cup non-fat greek yogurt
  • 1 tsp cinnamon
  • ¼ cup sliced almonds, crushed
  • Optional: 1 tsp maple extract
  • Optional: top with blueberries 


  1. Combine ingredients in a large glass bowl, stir well to combine
  2. Spoon equally into 4 small food storage containers, cover and place in the refrigerator overnight.
  3. Top with additional cinnamon to taste and more almond milk if desired.

Tips and Tricks:

  • Choose whole oats: Opt for steel-cut oats or rolled oats instead of instant oatmeal packets. Whole oats are less processed and retain more nutrients and fiber. *Because steel cut oats are chopped they are more dense volume-wise than rolled oats – your portion of the dry oats may be smaller.
  • Add protein: Include a source of protein to make your oatmeal more filling and balanced. You can stir in Greek yogurt, cottage cheese, chia seeds, hemp seeds, or a scoop of protein powder. If you prefer to cook your oats, you might add an egg!
  • Mix in nut butter: Add a tablespoon of almond butter, peanut butter, or any other nut butter of your choice. This will increase healthy fats, protein, and flavor – all contributing to more satisfaction and fullness.
  • Seeds are a great nutritional alternative to nuts or nut butter for a different texture or consistency. Sprinkle your oatmeal with a tablespoon or so of nutrient-rich seeds like chia seeds, pumpkin seeds, sunflower seeds, or ground flaxseeds. They can be a significant source of omega-3 fatty acids, fiber, and minerals.
  • If you prefer cooked oats, try using milk instead of water. Cow’s milk would be a way to add protein and fat as well as other micronutrients like calcium and vitamin D. Non-dairy options like almond milk, oat milk, or soy milk can provide calcium, vitamin D, and some also provide protein.
  • Flavor with fruits: Fresh or dried fruits can add natural sweetness as well as fiber, vitamins, and minerals to your oatmeal. Try berries, sliced bananas, diced apples, or raisins. Frozen fruit can work well with overnight oats or baked oatmeal dishes.
  • Spice it up: Incorporate flavorful spices like cinnamon, nutmeg, or cardamom to enhance the taste of your oatmeal without adding extra calories. These spices also have potential health benefits.

Nutrition Facts: 




If using this recipe in your personalized ATNG meal plan, 1 serving counts as 2 fruit/starch, 1 protein.

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