Clean Eating Refrigerator Oatmeal

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No cooking required! Refrigerate overnight and enjoy for breakfast.

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

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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.
Yield 2 people
Serving Size 1 cup
Course Breakfast
Cuisine Universal
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.

Nutrition Information

Serving: 1cup | Calories: 238kcal | Carbohydrates: 40g | Protein: 11g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 11mg | Sodium: 111mg | Fiber: 4g | Sugar: 11g |
SmartPoints (Freestyle): 8
Keywords Budget-Friendly, Quick and Easy, Vegetarian

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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    1. 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.

  1. 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

    1. 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.

  2. 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.

    1. 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.

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