Apple and cinnamon overnight oats

  • 10min
  • 2
  • 352 kcal
  • Easy
  • Vegan

Per 171 g contains

352 kcal 1467 kj
19 g
13 g
8.5 g
0 g

of an adult's recommended intake.
Typical energy values per 100g: 858kj/206kcal

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Authored by Peer reviewed by Rose Constantine Smith
Originally published

An easy workday breakfast for those with high cholesterol.

Overnight oats, or Bircher muesli, are the perfect healthy breakfast for busy people, with the added benefit of cholesterol-reducing oats.

Layer the ingredients in a jam jar, or other securely lidded container, and leave in the fridge overnight. The oats absorb the liquid - coconut milk drink in this case - and in the morning, you can simply grab and go.

Coconut milk drink can be found next to the soya milk in most supermarkets and contains a fraction of the calories of tinned coconut milk. Using a mix of oats and oatmeal also makes a more interesting texture, but you can make this with normal oats.


  • Jumbo oats
    60g 2oz
  • Coarse oatmeal
    20g 0.7oz
  • Apple (grated)
  • Coconut milk
    160ml 5.5fl oz
  • Cinnamon
  • Mixed seeds
  • Mixed berries (can be frozen)
Show all

Cooking Method

  1. In a bowl, mix the oats, oatmeal, apple and coconut milk drink, cinnamon and seeds.
  2. Divide between two 250 ml jam jars, and top each one with the berries.
  3. Leave in the fridge overnight. The oats will be ready to eat in the morning.

Nutritional Information

Typical Valuesper 100gper 171g serving
206 kcal
858 kj
352 kcal
1467 kj
of which saturates
11 g
7.4 g
19 g
13 g
of which sugars
20 g
5 g
35 g
8.5 g
Fibre3.8 g
6.5 g
Protein4.3 g
7.4 g
Salt0 g
0 g


These grains are fibre-rich and packed with antioxidants, which help to look after the cells in your body. Eating oats regularly may even help to lower high cholesterol


Apples are packed full of health benefits, as they contain important antioxidants, flavanoids and dietary fibre


Cinnamon is full of antioxidants. It's also antimicrobial and anti-inflammatory, and has been shown in laboratory studies to have anti-tumour properties.

Coconut milk

Coconut milk naturally contains kinetin riboside, which has been shown to inhibit the growth of cancer cells in the body.

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