In a bowl or jar with a tight-fitting lid (approximately 16 oz / 500 ml), add 1 cup rolled oats, 1 cup low-fat milk, and 1/2 cup plain low-fat yogurt if using. Stir to combine.

Add seeds, sweetener and flavor

Add 1 tablespoon chia seeds, 1 tablespoon honey, 1/4 teaspoon vanilla extract (optional), and a pinch of salt. Stir thoroughly so the chia seeds and oats are evenly distributed and the honey dissolves into the liquid.

Adjust consistency

If you prefer a looser texture, add 1-2 tablespoons additional milk now. Keep in mind oats absorb liquid as they sit.

Refrigerate overnight

Cover the jar or bowl and refrigerate for at least 6 hours, ideally 8–12 hours, until the oats are softened and the mixture has thickened.

Apple Mix (Fruit Topping / Mix-in)

Prepare the apple

Wash, core and dice 1 medium apple into small cubes (about 1/4-inch). To keep the texture pleasant in the cold oats, you may peel the apple if you prefer.

Prevent browning and add spice

Toss the diced apple with 1/2 tablespoon lemon juice and 1/4 teaspoon ground cinnamon until evenly coated. This keeps the apple fresh and adds flavor.

Mix or top

In the morning, either stir the apple mixture into the chilled oats to distribute fruit throughout, or spoon it on top as a fresh topping, depending on whether you want softer or crisper apple pieces.

Optional Garnish / Add-ins

Before serving, sprinkle 2 teaspoons chopped nuts over the oats for crunch. Taste and, if you want more sweetness, drizzle up to 1 teaspoon extra honey or maple syrup to taste.