Overnight refrigerator oatmeal
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.
To make this plant based, use a yogurt substitute.
Ingredients
- 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
Directions
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 Jul 28, 2022
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