Is your breakfast routine starting to get a little boring? Do you want to spice things up a little bit with a new and tasty recipe to kick start your day?  Then we have the recipe for you!  This overnight oats recipe is great for when life gets busy and you need a quick, yet nutritious breakfast in the morning. 


Our recipe for today calls for 4 ounces or a half a cup of rolled dry oats.  In just 4 ounces there are a myriad of health benefits. Oats can not only help lower your overall cholesterol but it can help lower your ‘bad’ LDL Cholesterol and boost your ‘good’ HDL Cholesterol.  Oats can also help lower your blood sugar levels, if you don’t add extra sugar on top of course.  With a high density and fiber content oats can also help you feel fuller longer, which can be beneficial for if you are attempting to manage your weight.  Below you’ll find a quick breakdown of the nutritional benefits of one serving of oats. 

  • ½ cup of oats contains:
    • 140 calories
    • 4 grams of fiber
    • 2.5 grams of fat
    • 5 grams of protein
    • 28 grams of carbs


Today’s recipe will keep for up to five days when stored in an airtight container in the fridge, making this a great recipe to use for meal prep.

Easy Overnight Oats

Preparation Time: 5 minutes

Chilling Time: Minimum of 3 hours in the fridge, preferably overnight

Serving Size: 2



  • 4 ounces of rolled oats
  • 9 fluid ounces of low-fat milk
  • 3 ½ ounces of low-fat plain yogurt
  • 1 teaspoon of ground cinnamon
  • 1 apple, diced into small pieces
  • 1 ½ ounces of pecans, whole or diced



  1. Place your oats, milk, yogurt, and cinnamon into a bowl and mix well.
  2. Pour the mixture into a bowl or jar and cover with plastic film. 
  3. Place in the refrigerator to chill overnight or for at least 3 hours.
  4. When ready to serve, top your oats with the apple pieces and pecans and enjoy!


If you wish to make this recipe for a non-dairy or vegan diet then simply replace the milk and yogurt-based items with the same amount of a plant-based version.  Another great addition would be to add one tablespoon of Chia seeds to the mixture before chilling for an added boost of protein.


Want to pair this with one of our classic A.M. teas?  Our go to recommendation is our Tropical A.M., which can be found on our website

November 23, 2021 — Admin Pass