National Nutrition Month® Recipe Series: Spiced Apple and Walnut Overnight Oats

Mar 25 8:00am | Abby McWaters, Registered Dietitian | @amcwaters

Written by Mayo Clinic Dietetic Interns

Try this delicious meal for breakfast or brunch. Perfect for busy mornings and taking on the go.

The ingredients in this recipe have many benefits to your health. Oatmeal, in particular, is a naturally nutritionally balanced food containing fiber, carbohydrates, with a bit of protein. By combining oatmeal with another protein rich food, like Greek yogurt, you are able to create a filling and satiating meal to start your day.

Starting the day with a nutritionally balanced meal is a great way to give your body the energy it needs to make it to lunchtime with less between meal snacking. Over time, this can help lead to weight loss and better overall health. Try this recipe the next time you are preparing meals for breakfast and find out for yourself how this delicious meal can fuel your body.

Number of servings:  4

Serving size: 1/4th oat mixture, ½ cup yogurt, and 4 chopped walnuts


1 cup rolled old fashioned oats

1 cup 1% milk

3 cups nonfat plain Greek yogurt

4 small grated or diced apples

1 tsp cinnamon

16 chopped walnuts


Add the oats, milk, 1 cup of yogurt, apple and cinnamon into a bowl. Stir until well until combined. Divide the oats mixture between 4 separate jars or containers with lids. Store in the fridge overnight.

Each morning, grab one serving and top with ½ cup yogurt and 4 chopped walnuts. Enjoy!

Nutritional analysis per serving:

  •          Calories – 334
  •          Total Fat – 8.3 g
  •          Saturated fat – 1.4 g
  •          Trans fat – 0 g
  •          Monounsaturated fat – 0 g
  •          Cholesterol – 12 mg
  •          Sodium – 90 mg
  •          Total carbohydrate – 45 g
  •          Dietary fiber – 6.5 g
  •          Total Sugars – 24.8 g
  •          Added Sugars – 0 g
  •          Protein – 23.6 g

This recipe and more can be found within Mayo Clinic Diet.

Interested in more newsfeed posts like this? Go to the Weight Management blog.

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