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Overnight refrigerator oatmeal

Serves 1

Medically reviewed on Apr 19, 2018

Dietitian 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.

Nutritional Analysis (per serving)

Serving Size1 cup
Carbohydrate30 g
Cholesterol4 mg
Fiber6 g
Protein11 g
Sodium89 mg
Monounsaturated Fat1 g
Saturated Fat0 g
Total Fat4 g

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