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Overnight Oats for Babies & Toddlers: Apple-Cinnamon Chia

Making overnight oats for babies and toddlers is a health-conscious and convenient way to kick start their day. This fuss-free, make-ahead breakfast is a lifesaver for busy parents, providing a balanced and nutritious meal that kids just love. The delightful combination of apple and cinnamon not only makes a delicious flavour, but it’s also packed with nutritional value alongside the oats.

So let’s dive into the simplicity and health benefits of preparing apple-cinnamon chia overnight oats for babies and toddlers, helping to give your little one the start to their day they deserve with a delicious recipe.

What Are Overnight Oats?

Overnight oats are a no-cook breakfast delight that involves soaking rolled oats in liquid, with the addition of chia being a popular variation. The main ingredient, rolled oats, is combined with chia seeds, milk (or a dairy-free alternative) and flavours like honey and vanilla. The magic happens while the mixture rests in the fridge overnight.

Unlike regular oats that you need to cook on the stove or in the microwave, overnight oats are prepared – as the name suggests – the night before. This allows them to absorb all the delicious liquid and flavours, resulting in a creamy, ready-to-eat meal the next morning. They’re a convenient and nutritious option for busy parents and a hit with even the fussiest eaters.

Benefits of Oats for Babies & Toddlers

Oats are a nutritional powerhouse, making them an excellent choice for babies and toddlers. They are often one of the first grains introduced to babies during weaning, as oats for babies can be a gentle introduction to solid foods.

Concerns about constipation due to rolled oats are common, but they are typically unfounded. Rolled oats, in fact, may relieve constipation thanks to them being high in fibre. However, individual responses may vary. It’s essential to introduce oats gradually and monitor your baby’s reactions to ensure they adapt comfortably.

The good news is that oats are easy to prepare and suitable for babies and toddlers, helping to keep little ones satisfied and full of energy throughout the day. Additionally, they’re low on the glycaemic index, which helps stabilise blood sugar levels.

Recipe: Apple-Cinnamon Chia Overnight Oats


For overnight oats:

  • 1/4 cup rolled oats
  • 1 teaspoon chia seeds
  • 1/4 cup apple sauce (unsweetened and smooth for babies, chunky for toddlers)
  • 1/4 cup your milk of choice
  • 1/4 teaspoon ground cinnamon

For toppings (optional):

  • Sliced fresh apples
  • A sprinkle of extra cinnamon
  • A dollop of Greek yoghurt (non-sweetened)


  1. Baby-friendly preparation (6-12 months):
    • a) In a bowl, add rolled oats, chia seeds, apple sauce, milk and a pinch of cinnamon. Adjust the milk quantity to achieve your desired consistency; babies may prefer a thinner texture.
    • b) Mix the ingredients until well combined.
    • c) Cover the bowl and sit in the fridge for at least six hours or (preferably) overnight. This lets the oats and chia seeds absorb the liquid, creating a smooth and creamy texture that’s perfect for babies.
    • d) In the morning, serve a small portion to your baby. Ensure the texture is suitable for their age and that it’s not too cold. You can warm it slightly or bring it to room temperature if needed.
  2. Toddler-friendly preparation (12 months and older):
    • a) In a bowl, add the rolled oats, chia seeds, apple sauce, milk and a generous pinch of cinnamon. 
    • b) Mix the ingredients until they are thoroughly combined.
    • c) Cover the bowl and place it in the fridge for at least 6 hours or (preferably) overnight.
    • d) In the morning, serve a portion to your toddler. You can top it with apple slices, an extra sprinkle of cinnamon or a dollop of Greek yoghurt for added texture and flavour.

Note: Adjust serving sizes based on your child’s appetite. These overnight oats can be a satisfying and nutritious breakfast, or a snack for both babies and toddlers.

Why Add Chia to Overnight Oats?

Chia seeds are tiny powerhouses packed with nutrition, making them an excellent choice for boosting the nutritional value of your overnight oats.

In terms of texture and taste, chia seeds are renowned for creating a delightful, pudding-like consistency when soaked. This complements the creaminess of overnight oats and adds a fun element of mouthfeel to the dish.

For babies, it’s important to soak the chia seeds thoroughly before serving. The seeds will absorb the liquid from the milk, transforming into a soft and easy-to-swallow texture that’s safe for your little one.

Additional Tips for Serving

When serving apple-cinnamon chia overnight oats, factor in your child’s age and dietary requirements. For babies (6–12 months), you’ll need to ensure a smooth and easily digestible texture. Gradually introduce oats to their diet and monitor any potential allergies or digestive issues. As they grow, you can make modifications, such as increasing the texture and sweetness for toddlers (12 months and older) according to their preferences.

Here are some other helpful tips:

    • Introducing baby overnight oats: For babies, introducing overnight oats should be a gradual process. Start with a small spoonful to ensure your baby is comfortable with the new texture and taste. Keep in mind that individual responses vary, so monitor their reaction closely. Over time, you can adjust the portion size and texture as your baby grows and becomes more accustomed to solid foods.
    • Safe storage: Prepared overnight oats can be stored in the fridge. They must be consumed within 24 hours if using infant formula. It’s best to prepare them in small batches, as the oats may continue to absorb liquid and thicken over time. When serving, check the consistency and texture and add a little extra milk to achieve the desired creaminess.

Making Overnight Oats Exciting for Kids

To make overnight oats for babies and toddlers more exciting, consider adding toppings or mix-ins that liven up both the flavour and nutritional content. For older kids, go for sliced bananas, berries or chopped nuts for a burst of fun. Fresh fruit adds a natural sweetness, making oats more enticing. A sprinkle of cinnamon or Greek yoghurt can also elevate the taste.

For the youngest eaters (6–12 months), choose your toppings more carefully – think finely grated fruits. As they transition to solid foods and are ready for textured oats, introduce age-appropriate toppings like mashed ripe bananas or tiny pieces of soft fruits, such as well-cooked apples – appropriate to their individual needs. Remember to monitor their readiness for different toppings and modify them as they get older.

The goal is to make overnight oats both nutritious and enticing, regardless of your little one’s age. By thoughtfully choosing toppings and mix-ins, you can create a morning treat that’s both delicious and tailored to your child’s preferences.

To get even more inspiration about feeding your little one a more balanced diet, you can check out our other recipes here.