Overnight refrigerator oatmeal

Dietician's Tip

Loaded with calcium, protein and fiber, this oatmeal will keep in the fridge up to 2 days. Try unsweetened almond or soy milk for a dairy-free option.


  • 1/3 cup skim milk (or soy milk)
  • 1/4 cup unsweetened applesauce
  • 1/4 cup old-fashioned rolled oats
  • 1/4 cup Greek low-fat plain yogurt
  • 1/4 cup diced apples
  • 1 1/2 teaspoons dried chia seeds
  • 1/4 teaspoon cinnamon


Place all of the ingredients in a 1-pint mason jar. Screw the lid on and shake until well-combined. Refrigerate overnight and eat chilled.

Serving Information

Serves 1

Nutritional analysis per serving

Calories: 193
Total carbohydrate: 30 g
Cholesterol: 4 mg
Dietary fiber: 6 g
Monounsaturated fat: 1 g
Protein: 11 g
Saturated fat: 0 g
Serving size: 1 cup
Sodium: 89 mg
Total fat: 4 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Fruits: 1/2
Grains and grain products: 1/2

Diabetes Meal Plan Choices

Fruits: 1/2
Milk and milk products: 1/2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fruits: 1/2
Protein and dairy: 1

Last Updated Apr 19, 2016

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