By Mayo Clinic Staff
Dietitian'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.
To make this plant based, use a yogurt substitute.
Number of servings
Serves 1
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- High-fiber
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.
Nutritional analysis per serving
Serving size: 1 cup
- Calories 193
- Total fat 4 g
- Saturated fat 0 g
- Trans fat 0 g
- Monounsaturated fat 1 g
- Cholesterol 4 mg
- Sodium 89 mg
- Total carbohydrate 30 g
- Dietary fiber 6 g
- Added sugars 17 g
- Protein 11 g
- Protein and dairy 1
- Fruits 1/2
- Carbohydrates 1
- Starches 1
- Fruits 1/2
- Milk and milk products 1/2
- Grains and grain products 1/2
- Fruits 1/2
- Dairy foods (low-fat or fat-free) 1/2
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
July 28, 2022Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/overnight-refrigerator-oatmeal/rcp-20197730