Clean Eating Refrigerator Oatmeal

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We love this clean eating oatmeal! No cooking required, just refrigerate it overnight in a half pint jar, screw on the lid, and take it to go! The combination of all of the fiber in the oats and chia seeds works to make you feel super full. Chia seeds, like quinoa, have full amino acids and protein, and they have even more Omega-3’s than flaxseed. The seeds expand in water and liquid, and in your stomach, making you feel fuller for longer and helping you stay hydrated. Soaking the chia seeds overnight with the mix will make them expand even more. They are gelatinous, once soaked, and can be very soothing and cleansing in the digestive tract. Chia seeds really have to be tried to appreciate their benefits, and adding them to oatmeal is a great way to do so. Some people feel great right away after eating chia seeds! The oats will help keep blood sugar stable, and give lasting energy all morning. Oats make for an ideal combination with chia seeds.

You can make this oatmeal how you like it. It can be made into a pumpkin oatmeal with pumpkin puree or an apple oatmeal with applesauce, and both options are listed out in the recipe ingredients and instructions.

Here are some other ideas for eating more chia seeds and oats:
Chocolate Oatmeal with Egg Whites and Chia (has both oats and chia!)
Oatmeal Blueberry Protein Pancakes
10 Cool Ways to Use Chia Seeds

Clean Eating Refrigerator Oatmeal

Full of vitamins and minerals your body will love, this oatmeal is a quick and easy to way to start your day off right.
Course: Breakfast
Cuisine: Universal
Keyword: Budget-Friendly, Quick and Easy, Vegetarian
Servings: 2 people
Calories: 238kcal
Author: SkinnyMs.


  • 1/3 cup milk
  • 1/4 cup old fashioned oats
  • 1/4 cup Greek yogurt 2% plain
  • 1 1/2 teaspoons chia seeds
  • 1 teaspoon honey or agave nectar
  • 1/2 teaspoon cinnamon
  • 1/4 to 1/2 cup applesauce unsweetened or pumpkin puree


  • Equally, divide the first six ingredients in two half-pint jars. Tightly screw the lid onto jar, and shake to combine. Remove the top, add applesauce or pumpkin puree, and stir well. Refrigerate overnight, or up to 3 days.


Serving: 1cup | Calories: 238kcal | Carbohydrates: 40g | Protein: 11g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 11mg | Sodium: 111mg | Fiber: 4g | Sugar: 11g
SmartPoints (Freestyle): 8

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29 Comments on "Clean Eating Refrigerator Oatmeal"

  1. jeremyt  February 25, 2014

    Great recipe! Tried it, loved it. And I just found out that chia seeds are indeed a super food. Keep'em coming. Thanks,

  2. Robin  March 11, 2014

    Can you warm it up before you eat it? I don't think I would like it cold. It would make me gag.

    • Amanda  March 11, 2014

      I warm mine up for 30 seconds, stir and then warm for another 30 seconds.

    • Tanya  June 11, 2014

      Think of it as yogurt with granola, instead of thinking of it as oatmeal. It's delicious cold. I haven't tried it warm but you may be on to something.

  3. Antonette Travline  March 16, 2014

    I'm going to try this, it sounds real good.

  4. Christina Berger  March 21, 2014

    do you know the nutritional break down on this?

    • SkinnyMs  March 25, 2014

      Yes, it's on the recipe. If you can't see it, you might want to try using another browser.

  5. Julie  March 25, 2014

    Could I use steel cut oats?

    • SkinnyMs  March 25, 2014

      You could try, but they may be hard or chewy.

    • Beth  August 7, 2014

      What about if you cooked the steel cut oats first…would that work?

      • SkinnyMs  August 7, 2014

        Beth, Yes, you're right, that would work.

  6. Katrina  April 3, 2014

    Is there something I could use instead of Greek yogurt? I can't stand that stuff.

    • SkinnyMs  April 7, 2014

      You can use regular yogurt or just any type of milk, increasing the liquid.

  7. Jennifer Fincher Wilson  April 14, 2014

    this was very GOOD… but I added up the calories and found that 1/2 the recipe had only 84 calories in it. Now I was out of applesauce 🙁 but I found it didn't need it. But still surely the applesauce wouldn't make for another 154 calories per serving

    • Michelle Drag  April 29, 2014

      The 238 calories has got to be for the whole recipe by my calculations.

  8. amy  April 17, 2014

    The recipe says 2 servings. Should it be divided into 2 jars or is a half jar a serving?

    • SkinnyMs  April 18, 2014

      1/2 pint jar is equal to one serving or 1 cup. You can use two 1/2 pints or one pint jar and divide when ready to eat.

  9. Pam  April 20, 2014

    How would you make this dairy free? I would use soy milk instead of normal, but what about the yogurt?

    • SkinnyMs  April 23, 2014

      You could use a dairy free yogurt such as coconut or soy.

  10. Beth  September 14, 2014

    I have 0% fat Greek yogurt and nonfat milk. Would using those be OK or do you need the fat in the recipe?

    • SkinnyMs  September 15, 2014

      Beth, You do not need the fat for this recipe, and nonfat dairy is good too.

  11. Cathy Brown  September 24, 2014

    Chia seeds can be added to almost everything: salads, oatmeal, fruit and veggie smoothies, protein shakes and even a healthy cookie or granola bar recipe.

  12. Jo-Ann  October 14, 2014

    A Friendly FYI: Chia seeds can interact with the medication warfarin/coumadin. Patients on blood pressure medication should take chia seeds cautiously. Patients on blood thinners should not take chia seeds.
    For more info read here:

  13. Linda  March 3, 2015

    Can you use Almond milk instead ?

    • SkinnyMs  March 4, 2015

      Linda, Yes you can.

  14. Lynda  December 26, 2015

    Could you use Blueberries instead of apple sauce etc?

    • Melissa Florero  December 26, 2015

      Lynda, Yes, you can change around this recipe however you see fit with different fruits and sweeteners, ground flax seed instead of chia seeds, etc.

  15. Jennifer Tickner  March 26, 2017

    Can you please share the nutrition info using the applesauce?


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