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I made this oatmeal three times last week. Not because I was testing it for the blog, but because my body genuinely craved it at 7am when nothing else sounded good.

That’s when you know a recipe works.

This no-sugar oatmeal with apple and cinnamon has become my go-to breakfast when I want something warm and filling without derailing my calorie goals before 9am. The natural sweetness from the apple is honestly all you need. And the cinnamon? It makes your whole kitchen smell like fall, even in the middle of July.

Why No Sugar Actually Works Here

Here’s the thing about oatmeal. Most of us grew up eating it loaded with brown sugar or maple syrup. I definitely did. My mom would add like three tablespoons of brown sugar to mine, and I thought that was just how oatmeal worked.

Then I started tracking my calories in MyFitnessPal and realized my “healthy” breakfast was clocking in at over 400 calories. For oatmeal. That felt wrong.

So I started experimenting.

The secret is cooking the apple right into the oatmeal. When you simmer diced apple with the oats, it releases natural sugars and softens into these little pockets of sweetness throughout. Add cinnamon – which actually helps regulate blood sugar, by the way – and you’ve got something that tastes indulgent but isn’t.

What This Oatmeal Is Good For

This recipe works for pretty much any morning situation.

Busy weekdays: It takes about 10 minutes total. You can even prep the apples the night before if you’re really short on time.

Meal prep: This oatmeal reheats surprisingly well. I make a batch on Sunday and portion it into containers for the week. Just add a splash of almond milk when you microwave it.

Post-workout fuel: With 7 grams of protein per serving (more if you add a scoop of protein powder), it’s solid recovery food.

When you’re trying to stay full until lunch: The fiber from both the oats and the apple keeps you satisfied for hours. I used to be a 10am snacker. Not anymore.

If you’re following a low-calorie meal prep plan, this is one of those recipes you’ll make on repeat.

How to Store It

In the fridge: Keeps for 4-5 days in an airtight container. The texture gets thicker as it sits, which some people actually prefer.

Reheating: Add 2-3 tablespoons of water or milk before microwaving. Stir halfway through. Takes about 90 seconds.

Freezing: I don’t love frozen oatmeal, honestly. It gets a bit mushy. But if you’re going to do it, freeze individual portions and thaw overnight in the fridge.

Meal prep tip: Store the oatmeal and any toppings separately. Nobody wants soggy walnuts.

Oatmeal with Apple and Cinnamon (No Sugar)

Prep Time: 5 minutes
Cook Time: 8 minutes
Servings: 2
Calories per Serving: 185
Protein: 7g per serving

Ingredients

• 1 cup old-fashioned rolled oats
• 2 cups water (or 1 cup water + 1 cup unsweetened almond milk)
• 1 medium apple, cored and diced small
• 1 teaspoon ground cinnamon
• 1/4 teaspoon vanilla extract
• Pinch of salt

Optional toppings:

• 1 tablespoon chopped walnuts (adds 45 calories)
• 1 tablespoon unsweetened almond butter
• Sprinkle of chia seeds

Instructions

1. Add the oats, water, diced apple, cinnamon, and salt to a medium saucepan. Give it a quick stir.
2. Bring everything to a boil over medium-high heat. This takes about 2 minutes.
3. Reduce heat to medium-low and let it simmer for 5-6 minutes. Stir occasionally so nothing sticks to the bottom. The apple pieces should be soft and the oatmeal should be creamy but not gluey.
4. Remove from heat and stir in the vanilla extract.
5. Divide between two bowls. Add your toppings if using.
6. Eat it while it’s warm. Seriously, don’t let it sit too long or it gets that weird skin on top.

A Few Things I’ve Learned

Use a firm apple. Honeycrisp, Fuji, or Granny Smith work best. Softer apples like Red Delicious turn to mush. Not in a good way.

Don’t skip the salt. Just a tiny pinch. It sounds weird but it actually makes everything taste sweeter. Something about how our taste buds work.

The cinnamon amount is flexible. I personally go heavy on cinnamon because I love it. Start with a teaspoon and adjust next time based on your preference.

If you need it sweeter: Try a few drops of liquid stevia or a teaspoon of sugar-free maple syrup. But honestly, give it a few days without. Your taste buds adjust faster than you’d think. Mine took about a week.

This oatmeal pairs well with a cup of black coffee or green tea. I usually eat it while checking emails, which is maybe not the mindful eating my nutritionist recommends, but it’s real life.

Making It Work for Your Goals

At 185 calories per serving, this fits easily into most calorie budgets. If you’re following something like a 300-calorie meal plan, you can add a hard-boiled egg on the side and still stay under your target.

For more protein, stir in a scoop of unflavored or vanilla protein powder after cooking. Adds about 100 calories but bumps the protein up significantly. I do this on days when I’m lifting weights.

Want more low-calorie comfort food ideas? Our Low-Calorie Comfort Food Recipes collection has tons of options that feel indulgent without the calorie bomb.

The Bottom Line

This oatmeal isn’t fancy. It’s not going to win any food photography awards. But it’s the kind of breakfast that actually helps you stick to your goals because you genuinely want to eat it.

And that matters more than any complicated recipe ever could.

Try it tomorrow morning. Let me know what you think.