Fall Inspired Cinnamon Apple and Walnut Oatmeal

Recipes

Sep 1

With just 6 simple ingredients, this cinnamon apple and walnut oatmeal is quick and easy and the perfect level of cozy cinnamon spice to get you ready for cooler autumn weather.

September is here so we should all be prepared for the rapid influx of fall-inspired recipes! Pumpkin this, pumpkin spice that, and while pumpkin recipes ARE exciting for this pumpkin season, what about all those other cozy seasonal flavors?

Caramel covered apples. Warm apple cider. So yeah, cinnamon apple and walnut oatmeal for the fall. These warm oats bring together the cozy flavors of fall with crisp apples, nutritious walnut pieces, and the subtle spice of cinnamon. Trust me, you’ll love having these fall flavors in your breakfast bowl!

Is Oatmeal Healthy?

This may catch you by surprise but oatmeal is one of my favorite breakfast staples as a registered dietitian. Not only can oatmeal be used in so many different delicious ways, like overnight oats and baked oatmeal bars, but oatmeal is also very nutritious.

Oatmeal's biggest claim to fame is its soluble fiber content which keeps you fuller for longer and is beneficial for healthy gut bacteria. The soluble fiber has also been shown in research to promote heart health by lowering cholesterol levels, lowering blood pressure, and lowering LDL while increasing HDL. Beyond the fiber content, oatmeal also features a variety of vitamins and minerals that support our health.

Ingredients:

Old Fashioned Oats: Old fashioned or rolled oats tend to have a thicker cooking consistency which is why I prefer them in my dishes. For warm oats, you can certainly use quick oats if you are in a hurry or steel cut oats if you feel like really taking your time. For overnight oats, I recommend using old fashioned or rolled oats.
Milk: If you are still making your oatmeal with water, you are making your oatmeal wrong. To get the perfect oatmeal consistency, you absolutely need to make your oatmeal with milk. Not only does milk make a great base for creamy and delicious oatmeal, but milk adds about 8 grams of high quality protein, calcium, vitamin d, phosphorous, potassium, vitamin b12, vitamin b6, and more vitamins and minerals. I use whole milk but you can use whatever perfect of milk you prefer.
Apple: apples are a very nutritious, high fiber fruit. I love to have fall recipes with apples because the crispy crunch of a fresh apple reminds me of the crisp weather that is coming our way!
Chopped walnuts: Walnuts are truly one of my favorite parts of the fall. Yes, my dad is a walnut farmer so I might be biased, but they are so nutritious and fold seamlessly into all of your delicious fall recipes. Walnuts are rich in healthy fats and an excellent source of ALA omega-3 fatty acids which can lower inflammation in the body as well as support hormone health. One serving of walnuts also has 4 grams of protein, 2 grams of fiber, and is a good source of magnesium to help with sleep!
Cinnamon: Spices are well known for their health promoting properties and cinnamon is no different. Studies suggest that cinnamon may have antioxidants that can promote health and protect against disease.
Vanilla Extract: Extracts are one of my favorite ways to add flavor to dishes without adding tons of calories. Vanilla, maple, caramel, and peppermint extracts are staples in my kitchen throughout the fall and winter seasons!
Brown sugar: because sometimes you just need a touch of sweetness .

Recipe FAQs

Can I make these as overnight oats
- Absolutely! Simply add all the ingredients to your favorite glass or plastic overnight oat container and refrigerate for at least 4 hours. One thing to add is that, while the apples soften in the warm oatmeal, the apples will maintain their signature crunch in overnight oats.
Can this oatmeal be meal prepped?
- If you want to prep your breakfast ahead of time, I recommend going with overnight oats. Overnight oatmeal is a convenient and nutritious breakfast that comes together in under 5 minutes and is waiting for you in the fridge in the morning.
What are the nutrition facts of this oatmeal?
- This cinnamon apple and walnut oatmeal is a high fiber breakfast that has about 400 calories and 15 grams of protein.

Oatmeal health facts — *calorie results from myfitnesspal. Results may vary slightly based on portions, specific ingredients, and brands.

Author: Lauren Twigge