Skip to main content
Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Overnight Oats With Apple & Chia Seeds

Looking for a healthy and delicious breakfast that can be ready to go when you wake up? Look no further than overnight apple and chia seed oats! With an irresistible creamy texture, this quick and easy recipe is perfect for busy mornings or when you're on the go since it can be made the night before with a little meal prep. Not only is it convenient, but it's also packed with nutritious ingredients that offer a host of health benefits. Chia seeds are a great source of omega-3 fatty acids, which are essential for brain and skin health, while oats and apples contain prebiotic fiber that can promote a healthy gut microbiome. So, before you take a bite of this tasty breakfast, let's explore the amazing health benefits of these wholesome ingredients.






Oats have long been a breakfast staple for many people, and it turns out that they're not just delicious but also incredibly healthy! Here are some scientific benefits of oats that might just surprise you:

  1. They're good for your heart: Studies have shown that eating oats can help to reduce cholesterol levels and lower the risk of heart disease. [1]

  2. They can help with weight loss: Oats are high in fiber, which can help you feel full and satisfied for longer periods of time. This can help curb your appetite and make it easier to stick to a healthy diet.

  3. They're good for your gut: Oats contain a type of fiber called beta-glucan, which can help to promote the growth of healthy gut bacteria. This can help to improve digestion and reduce the risk of gastrointestinal issues. [2]

  4. They can boost your energy: Oats are a great source of complex carbohydrates, which provide sustained energy throughout the day. They're also rich in vitamins and minerals that can help to support overall health and well-being.

So there you have it - 4 scientific reasons to love oats!






It's no secret that an apple a day keeps the doctor away, and it turns out that there's some scientific truth to that old adage! Apples are packed with nutrients, including vitamins C and K, potassium, and fiber, which can all contribute to improved overall health and well-being. Plus, they're a great source of antioxidants, which can help to protect against damage from free radicals in the body. One of the key components of apples is their high pectin content. Pectin is a type of soluble fiber that can help to regulate digestion, support a diverse gut microbiome and maintain healthy cholesterol levels. It works by forming a gel-like substance in the gut, which can help to slow down the absorption of food and promote feelings of fullness. [3]



Chia seeds 



Have you heard of the tiny little seeds that could change your life? Chia seeds may be small, but they are mighty when it comes to scientific health benefits. One of the key components of chia seeds is their impressive omega-3 content. Omega-3 fatty acids are essential for brain function and help reduce inflammation and promote heart health. But that's not all - chia seeds are also high in fiber, which can help to keep you feeling full and satisfied, and they're packed with important minerals like calcium and magnesium. And the best part? Chia seeds are incredibly versatile! You can use them in oats like this recipe, add them to your smoothie, or use them as an egg substitute in baking. [4] [5]






Cinnamon - the ultimate super spice! This popular spice not only adds a delicious flavor to these overnight oats but also has a range of health benefits. For one, cinnamon has been shown to help regulate blood sugar levels, which is great news for anyone with diabetes or just trying to maintain healthy body composition and stable energy levels throughout the day. It's also packed with antioxidants that can help to protect against oxidative stress from damaging free radicals. [6]






(Makes 2 servings)


  • 1 cup of rolled oats (do not use steel cut oats)
  • 2 cups of oat milk or nut milk
  • 1/4 tsp of Himalayan salt
  • 2 tsp of chia seeds or 1 tsp flax meal
  • 1/2 tsp of cinnamon
  • 1 large apple
  • 1 tbsp raw honey or maple syrup (or stevia to taste if sugar-free)
  • Optional: ½ tsp vanilla extract





  • In a jar or Tupperware, combine all of the ingredients except for the apple and stir well.
  • Place in the fridge before bed.
  • In the morning, finely grate the apple and stir it into the overnight oats.
  • You can also add more milk if you'd like a thinner consistency.
  • Serve with hemp seeds or chopped nuts like walnuts, pecans, or your favorite nut butter!




Final thoughts: 

This easy overnight oats recipe is delicious and packed with amazing health benefits! The combination of oats, apples, and chia seeds creates a perfect blend of prebiotic fiber, omega-3 fatty acids, and antioxidants that can promote a healthy gut microbiome, support heart health, reduce inflammation, and protect against oxidative stress. Additionally, the cinnamon in this recipe adds a tasty flavor while providing benefits like regulating blood sugar levels. This quick and easy breakfast vegetarian recipe is perfect for busy mornings or when you're on the go, and it's a great way to start your day with a nutritious and delicious meal.



Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your health care provider before making changes to your diet or starting any dietary supplement.

Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
Learn More

Featured Article


Dive deep into the NutriRise products, ancient wisdom, and abundant living with co-founders Basim & Ramsha Mirza

More on this

Your source for abundant living
Get the latest NutriRise recipes, videos & offers delivered to your inbox

Your Cart

Your cart is currently empty.
Click here to continue shopping.
Thanks for contacting us! We'll get back to you shortly. Thanks for subscribing Thanks! We will notify you when it becomes available! The max number of items have already been added There is only one item left to add to the cart There are only [num_items] items left to add to the cart