Apple-Cinnamon Overnight Oats
Ingredient allergen flags: Milk; Peanuts
Check actual labels and cross-contact. Allergen guidance and swaps
Prepare breakfast the night before when mornings leave little kitchen time.
Ingredients
- 1 cup (80 g) rolled oats
- 1 cup (244 g) 2% milk
- 1/2 cup (120 g) nonfat Greek yogurt
- 1 medium apple (182 g), diced
- 1 Tbsp (16 g) peanut butter
- 1/2 tsp (1.3 g) cinnamon
Method
- Divide all ingredients between two jars. Stir thoroughly, cover and refrigerate at 40°F or colder for at least 8 hours.
- Stir before eating. Eat cold; keep refrigerated until serving.
Allergy / dietary substitutions
Peanut: use tolerated sunflower butter. Milk: use tolerated fortified plant milk and yogurt; check for soy or nuts. Keep the same measured amounts.
Training-day additions
Serve with an egg or extra toast.
Store / pack
Refrigerate continuously and use within 2 days. Pack cold with two ice sources.
Approximate nutrition / serving
350 kcal · Protein 19 g · Carbohydrate 50 g · Fat 10 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product. Nut/seed spreads can share equipment or include other allergens.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F1: USDA FSIS: Leftovers and Food Safety
- F4: USDA FSIS: Keeping Bag Lunches Safe
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 cup (80 g) rolled oats — USDA SR Legacy FDC 169705; 80 edible g
- 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
- 1/2 cup (120 g) nonfat Greek yogurt — USDA SR Legacy FDC 170894; 120 edible g
- 1 medium apple (182 g), diced — USDA SR Legacy FDC 171688; 182 edible g
- 1 Tbsp (16 g) peanut butter — USDA SR Legacy FDC 174294; 16 edible g
- 1/2 tsp (1.3 g) cinnamon — USDA SR Legacy FDC 171320; 1.3 edible g
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