Apple & chia breakfast oats
Grated apple, oats and chia, softened overnight with water.
At a glance
Vegan · 10 minutes active preparation · Total time not confirmed · meal
Method range: 1–4 servings.
Contains: No listed exclusion ingredients. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1207 kJ
- Protein
- 8.7 g
- Carbs
- 39.9 g
- Fat
- 7.7 g
- Iron
- 3.0 mg
- Calcium
- 80.0 mg
- Folate
- 78.6 µg
- Vitamin C
- 9.0 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Rolled oats100 g
- Pink Lady apple, cored, skin on200 g
- Chia seeds20 g
- Water300 g
Method
- Stir the oats, chia and measured water together in a covered bowl.
- Grate the washed, cored apple and fold it through. Refrigerate immediately and leave overnight to soften.
- Stir well and divide between two bowls.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1207 kJ | — | |
| 8.7 g | — | |
| 7.7 g | — | |
| 11.1 g | 44%AI | |
| 39.9 g | — | |
| 80 mg | 8%RDI | |
| 38 µg | 25%RDI | |
| 3.0 mg | 17%RDI | |
| 0.00 µg | 0%RDI | |
| 79 µg | 20%RDI | |
| 9.0 mg | 20%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. 10 minutes hands-on, plus overnight chilling. No milk or sweetener is included.
TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms
Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.
Calculation assumptions & recipe adaptations
Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.
Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported. 10 minutes hands-on, plus overnight chilling. No milk or sweetener is included.
- Rolled oats: Weighed edible quantity.
- Pink Lady apple, cored, skin on: Weighed edible quantity.
- Chia seeds: Weighed edible quantity.
- Water: Weighed edible quantity.
AFCD attribution, data & methods
Food matches used for nutrition
- Rolled oats: Oats, rolled, uncooked
- Pink Lady apple, cored, skin on: Apple, pink lady, unpeeled, raw
- Chia seeds: Seed, chia, dried
- Water: Water, tap