Gut Health-Friendly Stewed Apple Overnight Oats Recipe

If you’re anything like us, you’ve already mapped the nearest apple orchard, locked down a group chat date, and dug your coziest sweater out of storage. Fall is here, and this recipe from @talulaskitchen is basically a love letter to the season. It’s giving cozy vibes and functional benefits in every spoonful.

Benefits:
Stewed apples: anti-inflammatory and fiber-rich for gut health support
Whole grain oats: steady energy and satiety
Chia seeds: plant-based protein and omega-3 powerhouse

Pro tip: Talula suggests finishing with pumpkin seeds or pecans for crunch, minerals, and a little extra fall flair.

Keep scrolling for the cozy, gut-friendly recipe.

Gut Health-Friendly Stewed Apple Overnight Oats

Recipe TypeBreakfast

Serving SizeMakes 5 jars

Prep Time10 mins

Cook Time10 mins

Total Time20 mins

Ingredients:

Overnight Oats
1 apple (Pink Lady)
2 cups rolled oats (use gluten-free if needed)
3 tbsp chia seeds (plus more for sprinkling)
1 ½ tbsp cinnamon
1 tsp nutmeg
½ tsp sea salt
3 cups cashew milk (or any milk alternative)
3 ½ tbsp maple syrup
1 tbsp vanilla extract
Optional: 3–4 tbsp pumpkin seeds or pecans

Stewed Apples
3 apples (Pink Lady)
3 tbsp maple syrup
1 ½ tbsp cinnamon
2 tsp nutmeg
1 tsp vanilla extract
½ tsp salt

Instructions:

Make the stewed apples
1. Wash and halve 2 of the apples, remove the cores with a melon baller, and dice. Keep the skin on for extra fiber and prebiotics like pectin.
2. Place the diced apples in a pan and add the maple syrup, cinnamon, nutmeg, vanilla extract, and salt. Mix with a spatula.
3. Simmer uncovered over medium heat for 5–6 minutes, until the apples begin to release their juices. Make sure to constantly stir to prevent burning.
4. Cover with a lid, reduce the heat, and cook for another 3–4 minutes, until the apples are translucent but still hold their shape.
5. Remove from the pan and allow to cool slightly before layering into the oats.

Prep the overnight oats:
6. Wash and cut the apple in half. Using a melon baller, remove the core and seeds. Shred the apple and set aside.
7. In a large bowl, combine the oats, chia seeds, cinnamon, nutmeg, and salt. Whisk together.
8. Add in the cashew milk, maple syrup, vanilla extract, and shredded apple. Stir well. Let the mixture stand for 10 minutes before assembling.
9. Assemble your jars
10. Spoon 2 tbsp of the stewed apple mixture into the base of each jar.
11. Divide the overnight oat mixture evenly between 5 jars. (It will be runny at this stage but will thicken in the fridge.)
12. Top each jar with another 2 tbsp of stewed apples, a sprinkle of chia seeds, and nuts if using.
13. Refrigerate for at least 5 hours, or overnight.
14. Enjoy! These will keep for 3-5 days in an airtight container in the fridge.

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