A cozy, fall-flavored spin on overnight oats built around two genuine gut-health MVPs: apples, for their pectin, and walnuts, which have real clinical research behind them as a prebiotic food. Grating the apple instead of slicing it lets it melt into the oats overnight, and using kefir or yogurt as the base adds live cultures on top of all that fiber.
Ingredients
- 1 cup rolled oats
- 1 cup plain yogurt or kefir
- 1/2 cup milk of choice
- 1 medium apple, coarsely grated (skin on)
- 1/4 cup walnuts, roughly chopped
- 2 tbsp chia seeds
- 1 tsp cinnamon
- 1 tbsp maple syrup or honey
- 1/2 tsp vanilla extract
- Pinch of salt
Instructions
- Combine oats, yogurt or kefir, milk, chia seeds, cinnamon, maple syrup, vanilla, and salt. Stir well.
- Grate the apple including the skin for extra pectin. Fold into the oat mixture. Divide between two jars. Cover and refrigerate overnight.
- In the morning, stir and add a splash of milk if too thick. Top with chopped walnuts and extra honey if desired.
Nutrition Facts (per serving)
| Calories | 430 |
| Total fat | 16g |
| Total carbohydrates | 58g |
| Dietary fiber | 10g |
| Protein | 16g |
| Sodium | 110mg |
Why This Is Good for Your Gut
Apples are one of the best sources of pectin — a soluble prebiotic fiber shown to increase Bifidobacterium. Walnuts have been validated in clinical trials as a prebiotic food. Oat beta-glucan adds further prebiotic fiber. Yogurt or kefir contributes live probiotic cultures. Leaving the apple skin on maximizes the pectin and polyphenol contribution.
Keep the apple skin on every time. It's a tiny habit that adds a meaningful amount of extra fiber.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.