Maple Cinnamon Overnight Oats for First Trimester Cravings

Maple Cinnamon Overnight Oats for First Trimester Cravings

 These Maple Cinnamon Overnight Oats became my quiet way of holding onto fall when my body felt like it was changing faster than the seasons.

Early pregnancy had me craving warmth and sweetness, but also turning away from heavy breakfasts. I remember standing in the kitchen, tired, wanting something that felt like a cinnamon roll or maybe pecan pie, without needing much effort.

On days when pumpkin still called my name, my Pumpkin Spice Overnight Oats filled that same cozy space when mornings felt unpredictable.

Why This Pregnancy Maple Cinnamon Overnight Oats Recipe for First Trimester Moms Works

  • Gentle sweetness. Maple syrup adds warmth without overwhelming sensitive taste buds.
  • Easy to tolerate. Soft oats and creamy texture feel gentle on digestion.
  • Supports cravings. Cozy flavors satisfy sweet urges when appetite is unpredictable.
  • Low-effort comfort. Made ahead for mornings when energy is limited.

How The Ingredients In These Maple Cinnamon Overnight Oats Support You & The Baby

The first spoonful is cool and creamy, with soft oats and that smoky maple sweetness that feels familiar without being too much. The cinnamon warmth comes through quietly, just enough to make it feel comforting.

It tastes like something you would eat slowly, maybe wrapped in a sweater, when your stomach is unsure but your heart wants something grounding.

It is the kind of breakfast that does not rush you, even when the day ahead feels long.

Prep Time: 10 minutes / Total Time: 10 minutes + overnight chilling / Yields: 1-2 servings

Ingredients

  • 1 cup (80 g) old-fashioned rolled oats
  • 1 1/4 cups (300 ml) unsweetened 2-Ingredient Almond Milk or 10-Minute Almond Milk (or your favorite one)
  • 1/2 cup (120 g) plain Greek yogurt or vegan yogurt
  • 1-2 tablespoons pure maple syrup or agave nectar
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon pure vanilla extract
  • 1/4 cup (30 g) chopped pecans (optional topping)

Preparation Instructions for Pregnancy-Friendly Maple Cinnamon Overnight Oats

  1. In a medium bowl or two individual jars, combine the oats, almond milk, yogurt, maple syrup, cinnamon, and vanilla extract.
  2. Stir everything together gently until well mixed and creamy.
  3. Taste test and adjust the sweetness with more maple syrup if needed. 
  4. Cover and place in the fridge overnight or for at least 4 hours.
  5. In the morning, give the oats a good stir to loosen them up. Top with chopped pecans and enjoy!

Tips & Variations For the Best Pregnancy-Safe Maple Cinnamon Overnight Oats

  • Meal prep: Double or triple the recipe and you've got breakfast for the whole week (almost) ready to go!
  • Swap the sweetener: If you don't have maple syrup, 1-1 1/2 teaspoons dark brown sugar will get you a similar flavor profile. So will molasses! 
  • Use sweetened milk: Using sweetened almond milk lets you reduce the maple syrup in the recipe or skip it altogether. Try my Sweetened Almond Milk (3-Ways!) for this recipe. My favorite variation is the Date Almond Milk for these overnight oats! 
  • Choose the right oats: Avoid steel-cut oats and instant/quick oats. Steel-cut oats won't soften and will remain quite gritty in texture, whereas instant oats will turn into a strange pudding. Stick to old-fashioned oats for best results.
  • Make it dairy-free & vegan: Swap the Greek yogurt in the recipe for almond yogurt or coconut yogurt.
  • Add protein: Mix 1-2 tablespoons of Homemade Peanut Butter or 1-Ingredient Almond Butter into the oat mixture for a protein boost. Drizzling it on top is super yummy too. 
  • More toppings: Chia seeds, dried cranberries, and chopped dark chocolate are great ways to add more flavor and texture. 1-2 teaspoons per serving should be enough. 

What to Serve With These Maple Cinnamon Overnight Oats

Here are my favorite ways to enjoy them: 

How to Store These Pregnancy Maple Cinnamon Overnight Oats

  • Fridge: The prepared oats (without coconut chips) can be refrigerated in an airtight container for up to 4 days. Add coconut chips right before serving for crunch. 

FAQs

Are overnight oats safe during pregnancy?
Yes. Overnight oats made with pasteurized dairy (or dairy-free yogurt), and stored properly in the fridge are safe to eat during pregnancy.
Can I eat overnight oats in the first trimester?
Yes. Overnight oats are often well tolerated during the first trimester because they’re soft, easy to digest, and can be eaten slowly when nausea or fatigue is present.
Is maple syrup safe during pregnancy?
Yes. Pure maple syrup is safe for most moms during pregnancy when consumed in moderation and can provide gentle sweetness without artificial additives. As always, follow your healthcare provider's instructions.
Are cinnamon-flavored foods okay during pregnancy?
Yes. Cinnamon used in normal culinary amounts is safe during pregnancy and can add warmth and comfort to foods without overwhelming sensitive taste buds.
Can pregnant women eat Greek yogurt overnight oats?
Yes. Pasteurized Greek yogurt is safe during pregnancy and provides protein and calcium that support overall maternal nutrition.
Are overnight oats good for morning sickness?
They can be. The soft texture, mild sweetness, and make-ahead convenience of overnight oats make them easier to tolerate for many women experiencing morning sickness.


A Note From My Chaotic Kitchen

I learned in those early weeks that comfort does not have to be complicated.

Sometimes it is just listening to what your body wants and letting that be enough. Sitting down with a jar of cold oats, breathing in that soft cinnamon scent, reminding yourself that getting through the morning is already doing a lot.

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