Apple Chai Overnight Oats with Walnuts

It’s apple season, and there’s a bag of them on your counter. Grate one into tonight’s apple chai overnight oats, and tomorrow’s breakfast tastes like a warm chai latte in a spoon.

It’s one of the meals from our guide to overnight oats you prep once, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why these apple chai overnight oats work on tired nights

• Grated apple melts in. It sweetens the oats naturally as they soak.
• Homemade chai spice. Five pantry spices, no sugary syrup.
• Protein and fiber together. Greek yogurt, oats and chia keep you full.
• It’s cheap. One apple and a handful of oats feed one busy morning.

Rolled oats bring beta-glucan, a soluble fiber that slows digestion and helps you feel full. The Harvard Nutrition Source guide to oats explains more about why oats earn a spot in your week.

The flavor: what makes it taste so good

Chai is a spice blend first. So we use cardamom, ginger, cinnamon, cloves and a pinch of black pepper, then let them steep in the milk overnight the way tea would.

• Ground cardamom and ginger
• Cinnamon and a pinch of cloves
• A crack of black pepper for chai warmth
• Toasted walnuts and extra apple on top

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Oats: apple, lemon juice, plain whole-milk Greek yogurt, whole milk, pure maple syrup, ground cinnamon, ground cardamom, ground ginger, ground cloves, black pepper, sea salt, old-fashioned rolled oats, chia seeds
• Topping: walnuts

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make apple chai overnight oats

First, grate the apple right into the jar. Next, whisk in the yogurt, milk, maple and chai spices. Then stir in the oats and chia, seal and chill overnight. The full recipe card is below.

Serving ideas

Top with diced apple and toasted walnuts. For an extra cozy morning, warm it gently on the stove with a splash of milk.

Nutrition at a glance: each serving has about 460 calories, 23g protein, 60g carbs and 11g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Use a ripe pear instead of apple.
• Swap walnuts for pecans or toasted pepitas.
• Add a spoon of almond butter for a richer jar.
• Use date syrup instead of maple.

Make-ahead and storage tips

Apple chai overnight oats keep in sealed jars in the fridge for up to 4 days. The grated apple can darken a little, but a squeeze of lemon keeps it bright.

Frequently asked questions

Save this one for your next long day. Want more? Try our Mexican chocolate overnight oats next.

This article is for general information and is not medical or nutrition advice.