Q1: Can I use regular oats instead of certified gluten-free oats, and what's the difference?

While regular rolled oats are naturally gluten-free, they're often processed in facilities that also handle wheat, leading to cross-contamination. For those with celiac disease or severe gluten sensitivity, you must use certified gluten-free rolled oats as specified in Step 2. If you don't have a gluten intolerance, regular rolled oats will work perfectly fine and provide the same texture after the 8-12 hour soaking period mentioned in Step 7. Avoid using quick oats or instant oats, as they'll become too mushy during the overnight soaking process.

Q2: What can I substitute for Greek yogurt if I'm dairy-free or don't have it on hand?

In Step 2 where you combine the Greek yogurt with other ingredients, you have several substitution options. For a dairy-free version, use coconut yogurt, almond milk yogurt, or cashew yogurt in the same 1 cup measurement. If you don't have any yogurt at all, you can replace it with an additional cup of milk (dairy or non-dairy) plus 1-2 tablespoons of chia seeds to maintain the creamy, thick texture. Keep in mind that Greek yogurt adds protein and tanginess, so your overnight oats may be slightly less filling and have a milder flavor without it.

Q3: How long can I store these overnight oats in the refrigerator, and do I need to use mason jars?

As mentioned in Step 6, you can use either mason jars or any airtight containers (16 oz each). Mason jars are convenient for grab-and-go portions and eating directly from the container, but plastic meal prep containers, Tupperware, or even bowls covered tightly with plastic wrap will work just as well. Once prepared and sealed according to Step 7, the overnight oats will stay fresh in the refrigerator for up to 5 days, making this recipe perfect for meal prep. The recipe yields four servings, so you can prepare them all on Sunday and have breakfast ready through Thursday.

Q4: My overnight oats turned out too thick/too thin - how can I adjust the consistency?

The consistency depends on the soaking time mentioned in Step 7 (minimum 4 hours, ideally 8-12 hours) and your liquid-to-oat ratio. If your oats are too thick after soaking, simply add 1-2 tablespoons of milk when you stir them in Step 8 until you reach your desired consistency. If they're too thin or soupy, this usually means they need more soaking time or you can add 1-2 tablespoons of additional oats or chia seeds (mentioned in Step 5) and let them sit for another 30 minutes. Remember that the chia seeds will significantly thicken the mixture, so if you added them, expect a thicker final product.

Apple Cinnamon Overnight Oats in a Jar

Apple Cinnamon Overnight Oats in a Jar is the ultimate solution for busy mornings when you need a wholesome, satisfying breakfast without any fuss. This make-ahead recipe combines certified gluten-free rolled oats with crisp apple chunks, warm cinnamon, and creamy milk to create a perfectly balanced meal that's ready the moment you wake up. Simply mix everything together the night before, refrigerate, and grab your jar on your way out the door.

Inspired by traditional Swiss Bircher muesli but simplified for modern lifestyles, overnight oats have become a breakfast staple for health-conscious individuals worldwide. The beauty of this method lies in the cold-soaking process, which softens the oats while preserving their nutritional benefits and creating a creamy, pudding-like texture without any cooking required. The natural pectin in apples helps thicken the mixture, while cinnamon adds warmth and helps regulate blood sugar levels.

This recipe is completely customizable and perfect for those following a gluten-free diet. Using certified gluten-free oats ensures no cross-contamination with wheat, barley, or rye. The combination of complex carbohydrates from oats, natural sweetness from apples and maple syrup, and protein from Greek yogurt creates a balanced breakfast that will keep you energized throughout your morning. Each jar provides fiber, vitamins, and sustained energy without any gluten-containing ingredients.

Whether you're meal-prepping for the week or just want to simplify your morning routine, these Apple Cinnamon Overnight Oats deliver comfort food vibes with the convenience of grab-and-go portability. The recipe makes four servings, so you can prepare multiple jars at once and have breakfast ready for several days. Enjoy them cold straight from the fridge, or warm them gently in the microwave for a cozy breakfast experience.

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

10 minutes

None servings

285 calories

Fat 5.00g

Carbs 48.00g

Protein 12.00g

Ingredients

2 cups	certified gluten-free rolled oats
2 cups	milk, dairy or non-dairy
1 cup	plain Greek yogurt
3 tbsp	maple syrup
1 tsp	ground cinnamon
1 tsp	vanilla extract
1/4 tsp	salt
1 whole	medium apple, diced
2 tbsp	chia seeds (optional)
1/4 cup	chopped walnuts or pecans (optional)

Equipment

Cutting board

measuring spoons

measuring cups

large mixing bowl

knife

microwave

spoon or whisk

4 mason jars or airtight containers (16 oz each)

Clean Eating

Ideal for clean eating with whole, minimally processed ingredients like rolled oats, fresh apples, Greek yogurt, and natural maple syrup. The recipe emphasizes unrefined, recognizable whole foods prepared simply without artificial additives.

Gluten-Free Diet

This recipe is perfectly gluten-free, using certified gluten-free rolled oats and naturally gluten-free ingredients like apples, milk, yogurt, and nuts. The recipe explicitly highlights its gluten-free status and takes care to prevent cross-contamination.

Intermittent Fasting

An excellent make-ahead meal for intermittent fasting, providing balanced macronutrients with protein from Greek yogurt, complex carbohydrates from oats, and healthy fats from nuts. The recipe supports stable energy and satiety during eating windows.

Mindful Eating

Perfect for mindful eating with its varied textures, colors, and whole food ingredients. The recipe encourages slow, intentional consumption and sensory appreciation of natural, minimally processed ingredients.

Instructions

Wash and dice the apple into small, bite-sized pieces, leaving the skin on for extra fiber and nutrition. Set aside.

3 min

In a large mixing bowl, combine the certified gluten-free rolled oats, milk, Greek yogurt, maple syrup, ground cinnamon, vanilla extract, and salt.

2 min

Stir the mixture thoroughly with a spoon or whisk until all ingredients are well combined and the oats are evenly coated with the liquid.

1 min

Add the diced apple to the oat mixture and stir gently to distribute the apple pieces evenly throughout.

1 min

If using chia seeds, add them now and stir well. The chia seeds will help thicken the mixture and add extra nutrition.

Divide the oat mixture evenly among four mason jars or airtight containers, filling each about three-quarters full.

2 min

Seal the jars or containers tightly with lids and place them in the refrigerator. Allow the oats to soak for at least 4 hours, but preferably overnight (8-12 hours) for the best texture.

When ready to eat, remove a jar from the refrigerator. Give it a good stir to redistribute any liquid that may have settled.

Top with optional chopped nuts if desired. Enjoy cold directly from the jar, or transfer to a microwave-safe bowl and heat for 30-60 seconds if you prefer warm oats.

1 min

Apple Cinnamon Overnight Oats in a Jar

Nutrition

Ingredients

Equipment

On Diet

Clean Eating

Gluten-Free Diet

Intermittent Fasting

Mindful Eating

Instructions

Frequently Asked Questions

Q1: Can I use regular oats instead of certified gluten-free oats, and what's the difference?

Q2: What can I substitute for Greek yogurt if I'm dairy-free or don't have it on hand?

Q3: How long can I store these overnight oats in the refrigerator, and do I need to use mason jars?

Q4: My overnight oats turned out too thick/too thin - how can I adjust the consistency?