Once you try these truly stellar overnight oats, you’ll likely never want to spend another dime on overhyped oatmeal at that trendy breakfast spot.
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We have one very clever but long-gone Swiss doctor to thank for the existence of overnight oats. Mostly known outside the US as muesli, it was first dreamt up by a man named Maximilian Bircher-Benner, MD., a long, long time ago (over one hundred and twenty years ago!).
At the time, Dr. Bircher-Benner intended to introduce overnight oats to the patients at his clinic as a dish that was both easy to make and loaded with nutrients and our gut’s best friend: fiber. To his patients, he would suggest they soak the oats in whole milk or yogurt and then add grated apple at the end. Ask any physician today and they’ll tell you that this Swiss doctor was right on the money. It is every bit as nutritious and downright craveable today. These days, the accoutrements are virtually endless. There is all manner of granola, seeds, nuts, dried fruit, frozen fruit, fresh fruit, chopped, grated, preserved, roasted, toasted, raw, sweet, and savory. You name it. But if you ask me, there is something quite special about the pairing of banana and classic, old-fashioned peanut butter.
Call me a sentimentalist, but I have fond childhood memories of the sweaty salad days of summer and the heaps of peanut butter banana sandwiches my father would lovingly make me at my request. I’m always looking to recreate that seamless marriage of peanut butter and banana. (And by the way, did you know bananas are technically berries?!)
I’ve found that as far as the gamut of add-ins goes, this cinnamon granola really does the trick in providing a nice textural balance. The cinnamon is doing a lot of work here, then again, when is it not? Cinnamon is by far the tastiest antioxidant, and I will gladly find any excuse to squeeze it into my breakfasts.
Are Peanut Butter Banana Overnight Oats Healthy?
These overnight oats are known for their fiber and protein, but they also contain loads of potassium, zinc, magnesium, and manganese. What makes these oats such a superb and balanced meal? Well, they’re great for controlling blood sugar levels, they keep you nice and full due to a perfect protein-to-fiber ratio, and they’re full of the best carbs for staying alert and energized.
To modify the recipe for a vegan diet, use plant-based yogurt in lieu of cow’s milk yogurt. It’s also important to note that among the vast assortment of peanut butter options you’ll find at the market, there really tend to be just a few that don’t mimic the taste and nutritional content of a Reese’s peanut butter cup filling; that said, if you’re looking for low-sugar, low-additives, be sure to do yourself a favor and have a gander at the ingredient labels!
Aside from being delicious and versatile, perhaps the most important detail here is that the process of soaking oats overnight means you’ll have a much easier time digesting all the fiber. And any meal that has that sort of promise is one worthy of being kept in regular weekly rotation.
It’s very common to shop the store and find numerous brands of quick oats, a kind of oat that is processed in such a way that significantly shortens the cooking time. If you aren’t making overnight oats and just whipping up some oatmeal for breakfast the morning of, by all means, feel free to try the quick oats. Unfortunately, you won’t have such great results with so-called quick oats if you’re making overnight oats. Those quick oats, if left overnight to soak in milk or yogurt, will likely be mushy and a bit unappetizing to most. It’s best to go for old-fashioned rolled oats if you want that soft and chewy but not soggy texture.
INGREDIENTS
- 1 large ripe banana, mashed
- 1 1/4 cups unsweetened almond milk
- 1 cup plain Greek yogurt
- 1 cup rolled oats
- 1/2 teaspoon ground cinnamon
- 1 tablespoon chia seeds
- 2 tablespoons natural peanut butter
INSTRUCTIONS
Combine
Mix banana with milk and yogurt.
Stir
Add oats, cinnamon, chia seeds, and peanut butter.
Chill
Refrigerate to set flavors.
Serve
Portion oats and add toppings.
Devour!
FAQs & Tips
These overnight oats are a great source of protein, which is a macronutrient that is essential for muscle repair and for aiding a variety of your body’s functions. The fiber content and nutrients in oats are also associated with a significantly reduced risk of heart disease. They help to minimize low-density lipoprotein (LDL) cholesterol levels and promote cardiovascular health. All this to say, they are fabulous for your health!
Overnight oats can taste bland if you don’t add things to sweeten it or make it more flavorful. However, if you’re using ripe bananas and good-quality peanut butter, you shouldn’t have any issue with flavor. If you’re looking to make it sweeter, start with half a teaspoon of maple syrup or honey and adjust to your taste. A sprinkle of coarse sea salt (I love Maldon) complements the sweetness in the best way. Remember, add-ins make this dish special, so go ahead and explore your options!
Chia seeds are a powerhouse of nutrients, and they happen to alter the texture of oats in a really interesting way. Chia seeds contain quite a bit of fiber and omega-3 fatty acids; to illustrate, a single ounce (28 grams) of chia seeds contains 5,000 milligrams of omega-3s. When chia seeds are soaked in liquid, they grow up to twelve times in size, and this will give your overnight oats a much thicker consistency.
Serving Suggestions
The base is the perfect canvas for whatever combination of add-ins you’d like. The best, of course, being simply peanut butter and banana. To this, I usually love to add shredded, unsweetened dried coconut flakes. Sometimes they’re toasted, sometimes they’re not. Both are absolutely fabulous.
I’m sure I’m not alone in thinking that the perfect accompaniment to a sweet breakfast is often a savory side. When I wake up craving both, I turn to this easy tofu scramble that never disappoints. I have a half portion of each and it is the dreamiest breakfast for when you’re craving a bit of something sweet and something salty.
Ingredients
- 1 large ripe banana mashed
- 1 1/4 cups unsweetened almond milk
- 1 cup plain Greek yogurt
- 1 cup rolled oats
- 1/2 teaspoon ground cinnamon
- 1 tablespoon chia seeds
- 2 tablespoons natural peanut butter
Instructions
- In a large mixing bowl, combine the mashed banana with almond milk and Greek yogurt until you achieve a creamy consistency.
- Mix in the rolled oats, ground cinnamon, chia seeds, and peanut butter until all ingredients are well incorporated.
- Cover the bowl and refrigerate for at least 4 hours, or overnight, to allow the oats to absorb the liquid and flavors to meld.
- When ready to eat, give the oats a good stir and divide the mixture into two serving bowls or mason jars.
- Top each serving with a dollop of peanut butter and additional banana slices if desired. Enjoy chilled.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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