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Banana and Peanut Butter Overnight Oats

Updated: May 9


If you're looking for a really simple and handy nutritious breakfast that you can prepare at night and grab out of the fridge on the way to work, then look no further. It's a delicious start to the day and perfect for busy lives. Containing fibre, protein and healthy fat, it is a balanced meal to start your day. It is also a source of calcium, vital for bone health. Let's dive into the recipe and explore some tips and variations to make it your own.


Ingredients

  • 40g oats

  • 120ml milk (I used regular cows milk)

  • 1/2 tbsp peanut butter (I used smooth)

  • 1 tbsp chia seeds

  • 1 banana

  • Optional: drizzle of honey (or maple syrup if you prefer)


Instructions

  1. Combine the oats, milk, peanut butter and chia seeds in a bowl. Stir well.

  2. Add the slices banana and mix gently.

  3. Seal and refrigerate overnight.

  4. Serve cold, with additional toppings if desired.


Nutritional Information (per serving)

Energy: 312kcals

Protein: 9g

Carbohydrates: 44g

Fibre: 8g

Fat 11g


Variations and Substitutions

One of my favourite things about overnight oats is their versatility. Here are some examples of variations and substitutions to meet your dietary needs or preferences.

  • To make dairy-free: Use a non-dairy milk such as soy, almond or oat milk. I recommend soy milk for the highest amount of protein.

  • To make vegan: Follow diary-free swaps and use maple syrup instead of honey.

  • To make gluten-free: Use certified gluten-free oats and ensure all other ingredients are certified gluten-free.


There are endless flavour combinations to try with this recipe. I've included some basic ingredients as part of the recipe but it's always fun giving trialing different combinations listed below.

  • Cocoa powder. For all the chocolate lovers (me) add a teaspoon of cocoa powder.

  • Protein powder. If you want to increase the protein content of this add your favourite protein powder. I normally put in 10-15g because I find it can get quite lumpy but see what works for you.

  • Nuts and seeds. I included chia seeds in this but chopped nuts are delicious on top and give a nice crunch to the texture.

  • Fruit. Berries always work well with overnight oats but I have been loving pineapple or kiwi's with this lately, trust me. Try it!


Some tips... from a Dietitian

  • If you are opting for plant based milks make sure to choose the fortified options, this means they are extra vitamins and minerals added to them. Ohhh and make sure to shake the container before using so all the nutrients don't get stuck at the bottom!

  • Overnight oats can stay in the fridge for up to 5 days in an airtight container. They will continue to thicken and slightly soften the longer they sit. Add a dash of milk when serving if it is too thick for you.

  • Protein powder is a good way to increase the protein content of this breakfast however, if you don't want to add protein powder adding greek yoghurt or smooth cottage cheese is a good way to increase the protein content.

  • I usually eat overnight oats cold but you can warm them up too if you prefer. I recommend to pop them in the microwave for about 30 seconds increments, mixing in between until arm- this is so they don't burn or clump together.


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