Recipe description
June 28, 2026
Meal prep apple overnight oats
Apple overnight oats offer fiber-rich, gut-friendly meal prep.
High Fiber
Meal Prep Friendly
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: wheat, tree_nut, milk, peanut, celery, sesame, lupin, shellfish
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats and apple supports gut regularity.
- Plant-based ingredients provide polyphenols and diverse phytonutrients.
- Simple make-ahead breakfast that fits busy mornings.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oats
1
cup
Apple
1
piece
Milk, lactose free
1
glass
Cinnamon
1
teaspoon
maple syrup
2
tablespoon
Yoghurt
1
cup
chia seeds
2
tablespoon
Instructions
1
In a bowl, combine oats, milk, and chia seeds.
2
Chop the apple and add it to the mixture.
3
Add maple syrup and cinnamon to taste.
4
Mix well and refrigerate overnight.
5
Serve with a dollop of yoghurt on top.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
12 g
Protein
58 g
Carbohydrates
12 g
Fiber
14 g
Sugar
11 g
Fat
1 g
Saturated fat
0.2 g
Salt
FAQ
What are the typical ingredients for apple overnight oats?
Rolled oats, diced apple, plant-based milk (or water), a pinch of cinnamon, and optional add-ins like chia seeds, flax, nuts, or yogurt.
How do overnight oats support digestion?
They provide soluble fiber from oats and prebiotic fiber from fruit, which can help support steady digestion as part of a balanced diet.
Can overnight oats be gluten-free?
Oats are naturally gluten-free, but cross-contamination can occur. Use certified gluten-free oats if you need strict gluten-free.
How long do apple overnight oats keep in the fridge?
About 3–4 days in a sealed container; texture may change with time.
Can I customize toppings and flavors?
Yes—add berries, nuts, seeds, yogurt, nut butters, or a splash of vanilla. Keep portions in mind.
Is this breakfast good for meal prep for the week?
Yes, you can batch-make several servings and portion them into containers for the week.
Are there common allergens to watch for?
Oats (gluten-free if certified), nuts, seeds, dairy or soy depending on the milk you use. Check ingredient labels.
How can I reduce added sugar?
Use the natural sweetness of apples; add cinnamon or vanilla if desired; avoid refined sugar.
Do overnight oats support gut health?
They provide fiber and prebiotics, which can support gut health as part of a varied diet.
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