Need a nice, easy, delicious, seasonal oatmeal recipe for one? I've got you covered! Apple Pie Oatmeal is super simple and can be prepared on the stove, in the microwave, or as overnight oats. It tastes just like apple pie, but without the sugar coma, because who needs to start their day that way?
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This is absolutely the entire Fall season in a bowl! You'll be making this on repeat right to end of apple cider season.
I made this one day out of necessity when I ran out of milk for my oatmeal, and I'm not sorry. It's a delicious spin on my morning oatmeal! Also try these other yummy oatmeal options: Carrot Oatmeal with Pineapple, Pecan Pie Baked Oatmeal, and Banana Bread Overnight Oats.
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Heart Health Benefits of Apple Pie Oatmeal
A bowl of this apple cinnamon oatmeal will keep you going right up to lunch! It comes in at just around 350 calories and 30% of your daily fiber, so you won't be hungry 10 minutes after eating it. It's high in magnesium, and a good source of potassium and iron, too.
The ingredients added to this delicious bowl of oatmeal can all work together to help reduce risk factors for cardiovascular disease. Some of these benefits are reduced LDL cholesterol and inflammation, and improved endothelial function (1, 2, 3).
Macronutrients
This isn't meant to be a low calorie, snacking an hour later kind of breakfast. This is a stick-to-your-ribs so you can focus on your day kind of breakfast. This recipe is high in fiber, and packs as much protein as an egg.
Our oatmeal recipe also includes a good amount of omega-3 fatty acids (in the form of ALA), thanks to our use of walnuts to perfectly complement the apples and spices.
Micronutrients, Phytonutrients, and Antioxidants
Magnesium is important for its part in protein synthesis, blood sugar control, muscle and nerve function, blood pressure regulation, bone strength, and heart rhythm regulation, so it's great that apple pie oatmeal is high in magnesium!
Our oatmeal is also a good source of potassium and iron, two mineral vital for proper heart muscle contraction and oxygen transport, among other important functions.
Although our ingredient list seems rather basic, the phytonutrient and antioxidant content is anything but! Here's what you'll find in this recipe:
- Flavonoids, proanthocyanidins, and chlorogenic acid - (in apples) polyphenols with antioxidant effects that may improve endothelial function (2, 4);
- Soluble fiber - (in apples and oats) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (5);
- β-glucan - (in oats) type of soluble fiber in oats and barley known to lower LDL cholesterol (6);
- Avenanthramides - (in oats) group of phenolic compounds with anti inflammatory effects that may offer protection against coronary heart disease (7);
- Alpha-Linolenic Acid - (in walnuts) a type of omega-3 polyunsaturated fat that may be protective against stroke and other cardiovascular events (8, 9); and
- Cinnamaldehyde - (in cinnamon) flavonoid that gives cinnamon its color and flavor. Cinnamon can help lower blood pressure and LDL cholesterol, and raise HDL cholesterol (10).
Ingredients
I always appreciate a breakfast with few ingredients, and this is it. Make sure your apple cider doesn't have any added sugar. Here's what else you'll need:
- Apple cider
- Old fashioned oats
- Apple
- Walnuts
- Cinnamon
- Cloves
See recipe card for quantities.
Instructions
Making apple pie oatmeal is not unlike making any other oatmeal. Here's how:
- Step 1: Add all the ingredients to a small saucepan.
- Step 2: Stir to mix, and bring to a boil over medium heat.
- Step 3: Reduce heat to low, and simmer for about 5 minutes, until the oatmeal is thickened.
Hint: any kind of apple will do in this recipe, but I prefer firmer apples like honeycrisp or macintosh.
Substitutions
- Apple cider - 100% apple juice or white grape juice would work. Milk or nondairy substitute of your choice is also fine, but will alter the flavor a bit.
- Oatmeal - cream of wheat or rice, or quinoa will work. Follow the cooking instructions on the package of the grain you use.
- Apple - certainly it won't be apple pie oatmeal anymore, but any fruit will go great in oatmeal. Fall favorites are pears, figs, kiwi, or grapes (or raisins).
Equipment
You need a small saucepan if you're going to make this on the stove.
Also have handy your measuring cups and spoons, a cutting board, and a knife.
Storage
This can be made ahead up to 3 days, which makes it great for meal prep! Cool completely and keep it covered in the refrigerator. It will thicken, and you may need to add a little apple cider or water to thin it when you're ready to eat it.
Healthy heart pro tip
Apple skins contain a meaningful amount of polyphenols and fiber (11, 12), so it's best to leave them on the fruit. Pesticide residue can be a concern (although content is low to begin with in apples), so be sure to wash your fruits before using. A vinegar solution seems to be the most effective at removing pesticide residue (13). Organic produce should also be washed this way, as pesticide residues may still be present.
FAQ
Yes, either of those options will work for this recipe.
I prefer firmer apples for this. Honeycrisp or macintosh work well. I'm a fan of using what you have though!
Related
Looking for other recipes using oats? Try these:
Pairing
These are my favorite beverages to serve with Apple Pie Oatmeal:
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📖 Recipe
Apple Pie Oatmeal
Ingredients
- 1 cup Apple Cider no added sugar
- ½ cup Old Fashioned Oats
- ½ Apple diced
- 1 tablespoon Walnuts chopped
- ½ teaspoon Cinnamon
- dash Ground Cloves
Instructions
- Add all ingredients to a small pot and bring to a boil.
- Reduce heat and simmer until oatmeal is cooked and thickened, about 5 minutes.
- Serve immediately.
Notes
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean before beginning
- Don't leave leftovers sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Always open the lid of cooking pots away from your face to avoid steam burns
DIANNA REYNOLDS says
I am going to try this Tuesday for breakfast. We still have apple cider.