Published · Modified · by Alexis Joseph · 1 Comment
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Look forward to breakfast again with easy and fillingBanana Overnight Oats that tastes like banana bread!Made with nourishing staples like rolled oats, protein-packed Greek yogurt, chia seeds, peanut butter and cinnamon. Spend 10 minutes at night and wake up to a healthy, satisfying oatmeal breakfast. No cooking required.Kids especially love this one!
How oh how could I bless your faces with apple cinnamon, blueberry and strawberry overnight oats and not highlight the beloved banana?!
Today that changes. There's nothing I love more than our frenzied morning routine when I yank delish, chilly oats from the fridge that easily feed us all. They're creamy, flavorful, and hearty enough to keep me keepin' on, no matter the chaos!
What makes this recipe fabulous
It's rocking the nutrition boat. We're talking 13g protein and nearly 10g filling fiber. I'm super intentional with the ingredients in oatmeal breakfasts so the complex carbs are balanced with plenty or protein and fat. Hello, balanced blood sugar! The dietitian in me is smiling.
It tastes like banana bread in oatmeal form...enough said.
It's so easy and I don't have to think about breakfast in the morning.
My toddler and baby will happily eat it (gasp).
Ingredients
Banana: Ripe banana adds natural sweetness. The less ripe, the less sweet they'll be. We love our healthy banana recipes!
Rolled oats: Old fashioned oats make the base of this recipe
Milk: Use whatever milk you love for the liquid base.
Greek yogurt: To thicken the oats and add protein.
Chia seeds: To thicken and add fiber + healthy fats.
Peanut butter: Just a spoonful for some healthy fats, flavor and protein!
Vanilla and cinnamon: Flavor enhancers!
Salt: So key for balancing flavor and bringing out the sweetness.
Dietary swaps and variations
This recipe is gluten free as long as you use certified gluten free oats.
Dairy free: Use non-dairy yogurt.
Nut free: Use tahini, sunflower seed butter, or hemp seeds and your favorite nut-free milk (hello, Oat Milk Latte Overnight Oats and Coconut Milk Overnight Oats!)
Chunky monkey: Add chocolate chips and crushed peanuts.
Add oats, chia, cinnamon, salt, and nutmeg. Whisk to combine.
Portion into two containers, cover, and refrigerate. Easy peasy!
How to store
Store oats in the refrigerator in an air-tight container with a lid for up to 4 days.
You can also freeze overnight oats in a muffin tin and store in a freezer baggie to have on hand for busy mornings.
Let me know in the comments if you love these!
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Healthy Banana Bread Overnight Oats
5 Stars4 Stars3 Stars2 Stars1 Star5 from 1 review
Author:Alexis Joseph
Prep Time:10 minutes
Cook Time:0 minutes
Total Time:10 minutes
Yield:2 servings 1x
Category:Breakfast
Method:No Cook
Cuisine:American
Diet:Gluten Free
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Description
Look forward to breakfast again with easy and fillingBanana Overnight Oatsmade with nourishing staples like rolled oats, protein-packed Greek yogurt, chia seeds, peanut butter and cinnamon. Spend 10 minutes at night and wake up to a healthy, satisfying oatmeal breakfast. No cooking required. Kids especially love this one! Prep time does not include 4 hour soaking time.
Place bananas in a medium mixing bowl. Mash with a fork. Add milk, yogurt, peanut butter and vanilla. Whisk to combine.
Add oats, chia, cinnamon, salt, and nutmeg. Whisk to combine. Taste and add a splash of maple syrup or honey if you want it sweeter. I find it sweet enough with ripe banana!
Portion into two containers, cover, and refrigerate for 4 hours or overnight. Stir and top with crushed pecans, walnuts, or mini chocolate chips for crunch.
About Alexis Joseph
Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!
As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
On the other hand, overnight oats are packed with a variety of nutrients. They are natural and high in nutrients like copper, zinc, iron, magnesium, phosphorus, vitamins, fibre, manganese, and other minerals that help keep your gut healthy and your digestive system running smoothly.
Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (but not mushy) texture. Save steel-cut and quick-cooking oats for another time. Milk: You can make overnight oats with any kind of milk — dairy or non-dairy.
Overnight oats is a true power breakfast that provides plenty of strength and energy. This is because of its high natural protein and fiber content that stimulate metabolism. They're complex carbohydrates break down slowly and keep you full for longer.
Overnight oats can be a healthy option if made with nutritious ingredients. They are a good source of fiber and protein, and can be made with a variety of healthy ingredients such as fruits, nuts, and seeds. However, if they are made with added sugars or unhealthy ingredients, they can be unhealthy.
Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.
The calorie content of your overnight oats depends largely on how you prepare them. The calorie count of overnight oats can vary significantly depending on the type of milk, yogurt, fruits, sweeteners, and various toppings.
There are many healthy recipes for breakfasts that'll help you lose weight, with overnight oats being one of the most popular. It's also great for meal prep, because you can make overnight oats a few days ahead of time.
You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won't taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you're really creating a well-rounded breakfast.
But, anything from whole to skim milk works, or a non-dairy option like soy milk, almond milk, or another option that you prefer. Here you can see (on the right) the more soupy-liquid version is the overnight oats before they have soaked overnight.
Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.
No, yogurt adds a creamy texture but it isn't mandatory. You can use nut butter, banana, applesauce, or coconut milk instead. Can I make overnight oats without chia seeds? Chia seeds add a nice thick and creamy texture.
"The fiber in oatmeal, specifically beta-glucan, can help things move through the digestive system and keep you regular," she says. Karnatz also points out that oatmeal contains both insoluble and soluble fiber and insoluble fiber promotes gut motility.
Why Do You Put Chia Seeds in Overnight Oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.
Can I use water? No. Adding enough water to make your oats drinkable will greatly damage the taste. Think of it like eating cereal with water, don't do it!
The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.
Make the base recipe: In a Mason jar or other lidded jar, place the oats, chia seeds, maple syrup, salt, and Greek yogurt, if using. Add the almond milk and stir until the mixture is well combined and there are no clumps of chia seeds at the bottom of the jar. Cover and refrigerate overnight, or for up to 5 days.
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