Apple Chia Overnight Oatmeal (Recipe)

Hey everyone! Amanda is the latest addition to my student blogging team and she has come up with a really awesome breakfast recipe for you guys to try out.

Amanda  is in her final year of the Nutrition & Food program at Ryerson University.  She aspires to become a Registered Dietitian with a focus on nutrition communication, eating disorders, weight management, and whole foods.

Apple Chia Overnight Oatmeal

As we are greeted with increasingly cooler mornings, getting out of bed in time for a healthy breakfast can be a challenge.  Full of fall flavours, these oats save me over and over again and can be prepared in less than 5 minutes!  

This hearty breakfast is perfect for busy, active days and will keep you full through the morning hours.  With one serving of whole grains and 14g of dietary fibre, this breakfast is part of a heart healthy diet.  The protein and healthy fats from the chia and pumpkin seeds will help you feel satisfied and ready to tackle your day!  Additionally, it’s naturally sweetened with fruit, but feel free to add a sprinkle of brown sugar or maple syrup if that is appropriate for your diet.

For the oats:

  • ½ cup quick rolled oats (uncooked)
  • 1 tbsp. chia seeds
  • 1 cup milk/milk alternative of your choice
    (unsweetened soy milk used for dietary analysis)
  • cinnamon, to your preference

For the toppings:

  • 1 apple, diced (keep skin on for fibre and nutrients)
  • 1 tbsp. pumpkin seed kernels


  • 1 tsp. of maple syrup or brown sugar (not included in dietary analysis)
  • more cinnamon

1. Place uncooked oats, milk, chia seeds, and cinnamon in a microwavable bowl with lid (a glass jar works well).

2. Stir, cover, and place in the fridge overnight.

3. The next morning, remove the lid and microwave for 1:30-2:30 minutes
(Note: these can be eaten uncooked as the milk will soften the oats overnight, but I prefer them warm!)

4. Wash, core, and dice apples.  Add to bowl along with pumpkin seeds.  Sweeten if desired, and enjoy!

Nutrition Information 

There you have it folks! I hope you enjoyed Amanda’s recipe and will give it a shot sometime.


Andy De Santis RD MPH