Ingredients
1 1/3 cups old-fashioned rolled oats
1/2 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/2 cup chopped walnuts
1/4 cup dried cranberries
1 1/3 cups unsweetened applesauce
1 1/3 cups milk
Instructions
1
Add ⅓ cup oats each to four resealable containers. Also add ⅛ tsp cinnamon, a pinch of ginger, and a pinch of cloves to each container.
2
Add 2 Tbsp chopped walnuts and 1 Tbsp dried cranberries to each container.
3
Finally, add ⅓ cup applesauce and ⅓ cup milk to each container.
4
Close the containers and refrigerate overnight or up to four days. Stir the contents of the container before eating.
Key Points About Ingredients:
- Old-fashioned rolled oats provide more texture and slower-digesting complex carbohydrates than quick oats, making them ideal for overnight soaking.
- Unsweetened applesauce adds natural fruit sweetness, moisture, and a dose of soluble fiber without any added sugar.
- Walnuts are one of the best plant-based sources of omega-3 fatty acids, specifically alpha-linolenic acid, supporting heart and brain health.
- Dried cranberries contribute antioxidants and a pleasant tartness that balances the sweet apple and warm spice flavors.
- Ground cinnamon, ginger, and cloves form a classic pie-spice blend that also offers anti-inflammatory and digestive benefits.
Key Nutritional Insights:
- Each serving provides a solid 8–9 grams of plant-based protein from oats, walnuts, and milk, helping you stay fuller longer.
- The combination of oat beta-glucan fiber and walnut healthy fats supports stable blood sugar levels throughout the morning.
- Walnuts contribute beneficial polyunsaturated fats including omega-3s, making this breakfast heart-friendly.
- Using unsweetened applesauce and no added sweeteners keeps added sugars very low while still delivering natural fruit sweetness.
- This recipe is a good source of magnesium, phosphorus, and calcium, key minerals for bone and muscle health.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories370
- Standard DV% Daily Value*
- Total Fat15 g72 g20.83%
- Saturated Fat2 g20 g10%
- Trans Fat0 g
- Polyunsaturated Fat10 g
- Monounsaturated Fat2 g
- Cholesterol8 mg300 mg2.67%
- Sodium60 mg2300 mg2.61%
- Total Carbohydrate51 g275 g18.55%
- Dietary Fiber6 g28 g21.43%
- Total Sugars20 g
- Added Sugars4 g50 g8%
- Sugar Alcohal0 g
- Protein9 g50 g18%
- Vitamin D (Cholecalciferol)52 mcg20 mcg260%
- Calcium220 mg1300 mg16.92%
- Iron2.2 mg18 mg12.22%
- Potassium420 mg4700 mg8.94%
- Vitamin A120 mcg900 mcg13.33%
- Vitamin C (Ascorbic Acid)1.5 mg90 mg1.67%
- Vitamin E (Tocopherol)0.5 mg15 mg3.33%
- Vitamin K2 mcg120 mcg1.67%
- Vitamin B1 (Thiamin)0.18 mg1.2 mg15%
- Vitamin B2 (Riboflavin)0.22 mg1.3 mg16.92%
- Vitamin B3 (Niacin)1.2 mg16 mg7.5%
- Vitamin B6 (Pyridoxine)0.1 mg1.7 mg5.88%
- Folate22 mcg400 mcg5.5%
- Vitamin B12 (Cobalamine)0.5 mcg2.4 mcg20.83%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.5 mg5 mg10%
- Choline35 mg550 mg6.36%
- Phosphorus280 mg1250 mg22.4%
- Iodine18 mcg150 mcg12%
- Magnesium55 mg420 mg13.1%
- Zinc1.8 mg11 mg16.36%
- Selenium8 mcg55 mcg14.55%
- Copper0.25 mg0.9 mg27.78%
- Manganese1.4 mg2.3 mg60.87%
- Chromium3 mcg35 mcg8.57%
- Molybdenum12 mcg45 mcg26.67%
- Chloride90 mg2300 mg3.91%
