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

  1. Low Fat
  2. Healthy carb
  3. Low Sodium
  4. High Fiber

Ingredients

  1. 1/3 cup skim milk (or soy milk)
  2. 1/4 cup unsweetened applesauce
  3. 1/4 cup old-fashioned rolled oats
  4. 1/4 cup Greek low-fat plain yogurt
  5. 1/4 cup diced apples
  6. 1 1/2 teaspoons dried chia seeds
  7. 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
  • Total fat 4 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 4 mg
  • Sodium 89 mg
  • Total carbohydrate 30 g
  • Dietary fiber 6 g
  • Added sugars 17 g
  • Protein 11 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

July 28, 2022