- By Dana Sparks
Making Mayo’s Recipes: Overnight refrigerator oatmeal
Do this easy pre-made breakfast tonight to pack and go tomorrow. Just place ingredients for overnight refrigerator oatmeal in a mason jar, and you’ll have breakfast ready in the morning. Loaded with calcium, protein and fiber, these jars keep in the fridge up to 2 days. Try unsweetened almond or soy milk for a dairy-free option.
Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
Journalists: The broadcast-quality video (:46) is in the downloads at the end of the post. Please 'Courtesy: Mayo Clinic News Network.'
OVERNIGHT REFRIGERATOR OATMEAL
¹⁄³ cup skim milk (or soy milk)
¼ cup unsweetened applesauce
¼ cup old-fashioned rolled oats
¼ cup Greek low-fat plain yogurt
¼ cup diced apples
1½ teaspoons dried chia seeds
¼ teaspoon cinnamon
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 information per serving size 1 cup: 193 calories; 4 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 4 mg cholesterol; 89 mg sodium; 30 g total carbohydrate; 6 g dietary fiber; 17 g total sugars; 11 g protein.