Overnight Oats with Chia & Apple
A prep-ahead breakfast with 10 g of fiber and 360 kcal — rolled oats soaked with chia seeds, almond milk, and diced apple for stable morning energy.
A prep-ahead breakfast with 10 g of fiber and 360 kcal that takes 5 minutes to assemble the night before. Rolled oats soaked with chia seeds, unsweetened almond milk, and diced apple — slow-release carbs to keep energy stable all morning.
Ingredients (1 serving)
- Rolled oats — 60 g
- Chia seeds — 15 g
- Almond milk, unsweetened — 200 ml
- Apple, diced — 100 g
- Cinnamon — ½ tsp
Macros per serving
- Calories: 360 kcal
- Protein: 10 g
- Fat: 9 g
- Carbs: 60 g
- Fiber: 10 g
Key micronutrients
- Fiber: ~10 g
- Omega-3 ALA: ~2.5 g
- Manganese: ~2 mg
- Beta-glucan: ~2.5 g
Why it earns a spot in the rotation
- Fiber load. ~10 g of fiber per serving — among the highest-fiber breakfasts in the set, which slows the glucose response to its 60 g of carbs.
- Low-GI, slow-release. The oats and chia give the slow-release carbs the description points to for stable morning energy.
- Omega-3 ALA from chia. The 15 g of chia seeds contribute ~2.5 g of plant-source ALA omega-3.
- Meal-prep friendly. Five minutes the night before; nothing to cook in the morning.
Related protocols
- Veggie Omelette with Whole-Grain Toast
- Smoked Salmon & Avocado Toast
- Scrambled Eggs with Spinach on Rye
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
