Overnight refrigerator oatmeal - Mayo Clinic

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Overnight refrigerator oatmeal

Print Products and services 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 Low FatHealthy carbLow SodiumHigh 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 193Total fat 4 gSaturated fat 0 gTrans fat 0 gMonounsaturated fat 1 gCholesterol 4 mgSodium 89 mgTotal carbohydrate 30 gDietary fiber 6 gAdded sugars 17 gProtein 11 g

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1 Fruits 1/2 Carbohydrates 1

Diabetes Meal Plan Choices

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

DASH Eating Plan Servings

Grains and grain products 1/2 Fruits 1/2 Dairy foods (low-fat or fat-free) 1/2 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet July 28, 2022

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