In some variations, an interferometric frequency-reference apparatus comprises: an atom source configured to supply neutral atoms; a collimator configured to form a collimated beam of the neutral atoms; one or more probe lasers; and a Doppler laser configured to determine a ground-state population of the neutral atoms. Other variations provide a method of creating a stable frequency reference, comprising: forming a collimated beam of neutral atoms; illuminating the neutral atoms with first and second probe lasers; adjusting the frequencies of the first probe laser and second probe laser using Ramsey spectroscopy to an S→D transition of the neutral atoms; and determining a ground-state population of the neutral atoms with another laser. The interferometric frequency-reference apparatus may provide an optical frequency reference or a microwave frequency reference.