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Overnight refrigerator oatmeal

July 28, 2022

Recipe

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.

Serves 1

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.

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.

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

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) Fats and oils 1/2 Fruits 1/2 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1/2 Fruits Meat and meat substitutes 1/2 Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats 1/2 Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

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