A yummy and nutritious breakfast that requires ZERO cook time!
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?
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
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!
Clean Eating Refrigerator Oatmeal
- 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.
Have you made this recipe?
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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!
- 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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Great recipe! Tried it, loved it. And I just found out that chia seeds are indeed a super food. Keep'em coming. Thanks,
Can you warm it up before you eat it? I don't think I would like it cold. It would make me gag.
I warm mine up for 30 seconds, stir and then warm for another 30 seconds.
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.
I'm going to try this, it sounds real good.
do you know the nutritional break down on this?
Yes, it's on the recipe. If you can't see it, you might want to try using another browser.
Could I use steel cut oats?
You could try, but they may be hard or chewy.
What about if you cooked the steel cut oats first…would that work?
Beth, Yes, you're right, that would work.
Is there something I could use instead of Greek yogurt? I can't stand that stuff.
You can use regular yogurt or just any type of milk, increasing the liquid.
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
The 238 calories has got to be for the whole recipe by my calculations.
The recipe says 2 servings. Should it be divided into 2 jars or is a half jar a serving?
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.
How would you make this dairy free? I would use soy milk instead of normal, but what about the yogurt?
You could use a dairy free yogurt such as coconut or soy.
I have 0% fat Greek yogurt and nonfat milk. Would using those be OK or do you need the fat in the recipe?
Beth, You do not need the fat for this recipe, and nonfat dairy is good too.
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.
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: http://www.clevelandclinicwellness.com/Features/P…
Can you use Almond milk instead ?
Linda, Yes you can.
Could you use Blueberries instead of apple sauce etc?
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.
Can you please share the nutrition info using the applesauce?
Jennifer, Here’s a favorite applesauce recipe https://skinnyms.com/slow-cooker-skinny-applesauce/
You can also add blueberries raspberries and sunflower kernel’s