Tired of the morning rush? Imagine waking up to a breakfast that’s not only ready to go but also incredibly delicious and nourishing. This Creamy Apple Spice Overnight Grains recipe is your new secret weapon for stress-free mornings. A hearty blend of steel-cut oats, barley, and cracked wheat soaks overnight in a spiced yogurt mixture, becoming wonderfully creamy and tender. In the morning, just a gentle warm-up and a sprinkle of fresh apple, dried fruit, and toasted nuts are all it takes to create a breakfast bowl that feels like a warm hug. It’s wholesome, satisfying, and the perfect way to fuel your day.
Ingredients
• PREP: 30 minutes | CHILL: 12 hours | MAKES 4 (3⁄4 -cup) servings
• 1 1/4 cups / 300 ml water
• 3 tbsp / 26 g steel-cut oats
• 3 tbsp / 30 g quick-cooking barley
• 3 tbsp / 30 g cracked wheat
• 2/3 cup / 160 g plain low-fat yogurt or vegan yogurt
• 1/2 cup / 120 ml fat-free milk or unsweetened plant-based milk
• 1 tbsp / 21 g honey or maple syrup for vegan
• 1/4 tsp / 1 g apple pie spice or pumpkin pie spice
• 1/8 tsp / 0.75 g salt
• 1 small red-skin apple, chopped
• 3 tbsp / 30 g assorted dried fruit, such as cranberries, blueberries, or snipped apricots
• 1/4 cup / 30 g coarsely chopped almonds, pecans, or walnuts, toasted
Instructions
1. In a medium saucepan, combine the water, steel-cut oats, barley, and cracked wheat. Bring the mixture to a boil, then reduce the heat and simmer, uncovered, for 8 minutes. The grains will still be firm.
2. Pour the grain mixture into a medium bowl and let it cool for about 5 minutes. Stir in the yogurt, milk, honey, apple pie spice, and salt until well combined.
3. Cover the bowl and refrigerate for at least 12 hours or up to 3 days to allow the grains to soften and the flavors to meld.
4. When ready to serve, gently reheat the cereal in a saucepan over low heat until warmed through. Stir in the chopped apple and dried fruit. Divide into bowls and sprinkle with toasted nuts.
Nutritional Information
• Nutrition Information
• PER SERVING: 203 cal., 4 g total fat (1 g sat. fat), 3 mg chol., 120 mg sodium, 36 g carb., 5 g fiber, 7 g pro.
Pro Tips
• Serve this cereal chilled for a refreshing breakfast. Simply let it stand at room temperature for 15 minutes before stirring in your toppings.
• For easy meal prep, portion the chilled cereal into individual airtight containers. In the morning, just grab one, add your fresh toppings, and go!
• Customize your grains by swapping the cracked wheat or barley for other quick-cooking grains like quinoa flakes or millet for a different texture.
• Add a pinch of cardamom or a dash of vanilla extract along with the apple pie spice for a more complex flavor profile.
FAQ
Q: Can I make these overnight grains vegan
A: Absolutely! This recipe is easily adapted for a vegan diet. Simply use a plant-based yogurt (like almond, soy, or coconut), an unsweetened plant-based milk, and substitute maple syrup for the honey. The result is just as creamy and delicious.
Q: How can I add more protein to this vegetarian breakfast
A: To boost the protein, stir in a tablespoon of chia seeds or hemp hearts with the yogurt. You can also add a scoop of your favorite vegetarian protein powder. Topping with extra toasted nuts and seeds before serving will also increase the protein content.
Q: How long do these overnight grains last in the fridge
A: The prepared grain mixture can be stored in a covered bowl or airtight container in the refrigerator for up to 3 days. For easy meal prep, portion the mixture into individual containers after the initial 12-hour soaking period.
Q: Is this overnight grains recipe gluten-free
A: As written, this recipe is not gluten-free because it contains barley and cracked wheat. To make a gluten-free version, use certified gluten-free steel-cut oats and replace the barley and wheat with gluten-free grains like millet or buckwheat groats.
