Overnight, No-Cook Refrigerator Oatmeal

By rebecca78

For each recipe, add oats, milk, yogurt, chia seeds and seasonings. Honey can be substituted with any sweetener. Put seal on and shake well. Add fruit and stir with a fork until mixed. Seal and refrigerate for two days or freeze for two months.
Variations without banana should last four days in the refrigerator.
Nutritional stats do not include honey/sweetener.

Ingredients

• Per Serving:
• 1/4 cup old fashioned rolled oats (not instant, quick, or steel-cut)
• 1/4 cup low-fat Greek yogurt (regular yogurt is thinner; if you use it, reduce the amount of milk)
• 1/3 cup milk (any type)
• 1-1/2 teaspoons dried chia seeds

Details

Preparation time 5mins
Cooking time 10mins
Adapted from theyummylife.com

Preparation

Step 1

For each flavor, add the following to the oats, yogurt, milk & chia seeds.

Mango Almond
1/4 teaspoon almond extract
1 teaspoon honey, optional
1/4 cup diced mango (approx. half of a small mango)
207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein; Weight Watchers PtsPlus: 7

Blueberry Maple
2 teaspoons maple syrup (more or less to taste)
1/4 cup blueberries (or enough to fill jar)
215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7

Apple Cinnamon
1/2 teaspoon cinnamon
1 teaspoon honey, optional
1/4 cup unsweetened applesauce, or enough to fill jar
210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein; Weight Watchers PtsPlus: 7

Raspberry Vanilla
1/4 teaspoon vanilla extract
1 tablespoon raspberry jam, preserves, or spread
1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar
230 calories, 4g fat, 51g carbs, 8g fiber, 11g protein; Weight Watchers PtsPlus: 7

Banana Peanut Butter
1 tablespoon peanut butter (may substitute PB2 powdered peanut butter)
1 teaspoon honey, optional
1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)
259 calories, 5g fat, 55g carbs, 8g fiber, 15g protein; Weight Watchers PtsPlus: 8

Banana Cocoa
1 tablespoon cocoa powder
1 teaspoon honey, optional
1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)
245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein; Weight Watchers PtsPlus: 8

Apricot Ginger (change milk to 1/2 cup)
1 teaspoon honey, optional
1/8 teaspoon almond extract
3 dried apricots, diced (or 1/4 cup fresh)
1 teaspoon crystallized ginger, minced
243 calories, 4g fat, 56g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 8

Cranberry Pecan
Teensy pinch of ground cloves
1 teaspoon honey, optional
2 tablespoons whole cranberry sauce (or jellied)
1 tablespoon chopped pecans
285 calories, 9g fat, 54g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 9

Peach Melba
1/4 teaspoon vanilla extract
1-2 tablespoons raspberry jam
1/4 cup chopped peaches
234 calories, 4g fat, 53g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7

Pumpkin Pie
1/2 teaspoon pumpkin pie spice
2 teaspoons maple syrup (or substitute any preferred sweetener)
1/4 cup pumpkin puree (unsweetened canned pumpkin)
216 calories, 4g fat, 48g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7

Pineapple Coconut (sub light coconut milk for milk)
1 teaspoon honey, optional
1/4 cup chopped pineapple (fresh, frozen, or drained canned)
198 calories, 5g fat, 43g carbs, 7g fiber, 10g protein; Weight Watchers PtsPlus: 6

Mocha (change oats to 1/3 cup)
2 teaspoons honey, optional
1 teaspoon cocoa powder
1/2 teaspoon instant espresso powder dissolved in 1 tablespoon hot water
207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein; Weight Watchers PtsPlus: 7

Cherry Chocolate Chunk
1 teaspoon honey, optional
1/2 teaspoon vanilla extract
1 tablespoon finely chopped dark chocolate
1/4 cup chopped cherries (fresh or frozen)
274 calories, 8g fat, 55g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 9

Mandarin Orange
1 teaspoon honey, optional
1 tablespoon orange marmalade
1/4 cup drained canned mandarin oranges (or fresh chopped orange)
236 calories, 4g fat, 53g carbs, 8g fiber, 12g protein; Weight Watchers PtsPlus: 7