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

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
  • Total carbohydrate: 30 g
  • Dietary fiber: 6 g
  • Sodium: 89 mg
  • Saturated fat: 0 g
  • Monounsaturated fat: 1 g
  • Total fat: 4 g
  • Cholesterol: 4 mg
  • Protein: 11 g
  • Calories: 193
  • Dairy foods low-fat or fat-free: 1/2
  • Fruits: 1/2
  • Grains and grain products: 1/2
  • Carbohydrates: 1
  • Fruits: 1/2
  • Protein and dairy: 1
  • Fruits: 1/2
  • Milk and milk products: 1/2
  • Starches: 1
Last Updated: 2016-04-19
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