• Serves
    1
  • 193
    Calories

Dietician'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.

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
  • Cholesterol 4 mg
  • Monounsaturated fat 1 g
  • Saturated fat 0 g
  • Sodium 89 mg
  • Total carbohydrate 30 g
  • Dietary fiber 6 g
  • Protein 11 g
  • Serving size 1 cup
  • Total fat 4 g
  • 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: 04-19-2016
RCP-20197730
content provided by mayoclinic.com
© 1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.