🥣 Sugar-Free Apple & Carrot Overnight Oats

📝 Description

A naturally sweet, fiber-rich breakfast inspired by carrot cake and apple pie — without the added sugar! These Sugar-Free Apple & Carrot Overnight Oats combine hearty oats, fresh apple, shredded carrot, warming cinnamon, and creamy almond milk. It’s the perfect make-ahead breakfast that’s ready to grab and go in the morning. Sweetened gently with optional raisins or dates and packed with nutrition.

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🍏 Ingredients

• 1/2 cup rolled oats
• 1/2 medium apple, grated (with peel)
• 1/4 cup grated carrot
• 1/2 tsp ground cinnamon
• 1 tbsp chia seeds (optional, for added texture and fiber)
• 1/2 cup unsweetened almond milk (or milk of choice)
• 1/4 tsp vanilla extract
• Optional: 1–2 tsp raisins or chopped dates for natural sweetness

👩‍🍳 Instructions

1. Prepare Ingredients:
   • Grate the apple and carrot using a fine grater. Leave the apple peel on for extra fiber.
2. Mix Everything Together:
   • In a jar or bowl, combine oats, apple, carrot, cinnamon, chia seeds (if using), almond milk, vanilla, and raisins or dates (if using).
   • Stir well to combine.
3. Refrigerate Overnight:
   • Cover and refrigerate for at least 4 hours, preferably overnight, to let the oats soften and flavors meld.
4. Serve:
   • Enjoy cold, or warm slightly in the microwave. Add a splash more milk if needed before serving.

🍽️ Servings

Makes 1 serving. Easily doubled or tripled for meal prep.

🧠 Notes & Tips

• Texture preference: For thicker oats, reduce milk slightly or add extra chia seeds. For creamier oats, add more milk before serving.
• Apple type: Use a sweet variety like Fuji or Gala if you’re skipping the raisins/dates.
• Make it nut-free: Use oat milk, rice milk, or dairy milk if nut allergies are a concern.
• Add protein: Stir in Greek yogurt, protein powder, or a spoonful of nut butter.
• Top it off: Add a few chopped walnuts, coconut flakes, or pumpkin seeds in the morning for crunch.

🔍 Nutritional Info (Approximate per serving with almond milk, without raisins/dates):

• Calories: 180 kcal
• Protein: 5g
• Fat: 5g
• Carbohydrates: 30g
• Fiber: 6g
• Sugars: 5g (natural from apple & carrot)
• Sodium: ~60mg

(Add ~20–30 kcal if you include raisins/dates)

🌿 Health Benefits

• Naturally sugar-free: No added sugars — just natural sweetness from fruits.
• High in fiber: Great for digestion and satiety from oats, apple peel, and chia.
• Rich in beta-carotene: From carrots — supports eye and skin health.
• Good for heart health: Oats and chia seeds may help lower cholesterol.
• Prebiotic-rich: Apple peel and oats support gut health.

❓ Q&A

Q: Can I make this for multiple days?
A: Yes! Make a batch for up to 3 days. Store each portion in a sealed jar or container in the fridge.

Q: Can I eat this warm?
A: Absolutely. Microwave for 30–60 seconds or warm on the stovetop.

Q: Is this diabetic-friendly?
A: Yes, especially if you skip or limit the raisins/dates. Stick to low-GI fruits like green apples if needed.

Q: Can I use steel-cut oats?
A: No — rolled oats are best. Steel-cut oats don’t soften enough overnight.

Q: How do I make it higher in protein?
A: Add 1–2 tbsp Greek yogurt or a scoop of protein powder, or stir in nut butter.