Clean Eating Refrigerator Oatmeal

5 from 2 votes

A yummy and nutritious breakfast that requires ZERO cook time!

Our Clean-Eating Refrigerator Oatmeal is a super nutritious recipe that the entire family will enjoy.

We love this oatmeal! Not only is our clean eating refrigerator oatmeal easy to make, it’s full of nutrition and tasty flavor! Instead of trying to get a hot oatmeal ready on a busy morning, this version has you put together all your ingredients in a half-pint canning jar, and pop it in the refrigerator. The next morning, take it out and enjoy! You can even screw on a lid, and take it to go! What could be easier?


This creamy and delicious oatmeal will make your mornings incredibly delicious.

As the name implies, the base of this breakfast is oats. But, we don’t stop there. Our version adds the superfood, chia seeds, to this healthful meal. Chia seeds, like quinoa, have complete amino acids and protein, and they have even more Omega-3s than flaxseed. The seeds expand in water or other liquids, as well as in your stomach, making you feel fuller for longer and helping you stay hydrated. Soaking the chia seeds overnight with the mix makes them expand even more. Once soaked chia seeds are gelatinous, 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! Personally, I find the slippery texture of the soaked chia seeds to be fun!

The oats in our blend helps keep your blood sugar stable, and provides lasting energy all morning long. Oats make for an ideal combination with chia seeds. The recipe makes enough for two jars, so you can share it with a family member, or keep the second jar on hand to eat a few days later.

Make it Your Own

Whip this oatmeal up at the beginning of the week, and enjoy a healthy and quick breakfast all week long.

Once you have made this basic recipe, you’ll see it lends itself to many variations and can be made to fit various dietary needs. Make it into a pumpkin oatmeal with pumpkin puree, or an apple oatmeal with applesauce (both options are listed out in the recipe ingredients and instructions).

Instead of using regular milk, feel free to substitute non-dairy versions like almond, soy, coconut, or oat milk. We already provide a honey or agave option. To make the recipe vegan, you can choose an alternative plant-based yogurt for the Greek we recommend here.

Do you like a little crunch in your oatmeal? Top it with toasted almonds or walnuts. Fresh berries are a great addition, too. For an on-the-go topper, grab a banana on your way out the door and slice it up later when you’re ready to eat.

You’ll see the options are endless and we’re sure you’ll never be bored once you’ve tried it! Let us know what mix-ins and toppings you added in the comment section! We LOVE hearing your ideas!

5 from 2 votes

Clean Eating Refrigerator Oatmeal

Full of nutrients your body will love, this oatmeal is a quick and easy to way to start your day off right.
Prep Time 5 minutes
Refrigeration Time 8 hours
Total Time 8 hours 5 minutes
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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If you try this clean eating refrigerator oatmeal, be sure to share your thoughts with us in the comment section!

Want some other ways to include chia seeds and oats in your diet? Here are some more recipes and resources!

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

    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.

  2. 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.

  3. 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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