Overnight oats are a quick and healthy way to have a nutritious breakfast ready for you first thing in the morning! This is a basic recipe that you can expand upon to make any variation of your choosing.
Let’s talk about oats!
Oats are a gluten-free, high fiber, whole grain food, best known for being heart healthy. They can also help to regulate your blood sugar and assist with weight loss. They contain carbohydrate, fiber, protein, and fat. The fiber content of oats helps with blood sugar regulation, keeping your bowel movements regular, and feeling full. Beta glucan is a unique fiber in oatmeal that can also help to lower cholesterol. Oats also contain vitamins and minerals including, zinc, iron, magnesium, and B1, to name a few.
You can find many varieties of oats on the store shelf. The whole, unprocessed oat is called ‘oat groats’. Steel cut oats are the cut up version of oat groats, making them the least processed version with the lowest glycemic index. They take the longest to cook and have a fairly chewy texture to them. Rolled oats are those that are steamed and pressed to give them their “rolled” shape. These cook faster, absorb more liquid, and hold their shape during cooking. They are the best form of oats to use for overnight oats. Instant (quick) oats are the most processed. They are precooked and then dried and pressed. They tend to become a little mushier when cooked.
Now that I’ve convinced you that oats are a superfood, here’s the recipe!
Peanut Butter Banana Overnight Oats
Makes 1 serving
Prep: 5 minutes
-1/2 cup rolled oats
-1/2 cup milk of choice (I’ve been using Califa’s Toasted Coconut Almond Milk lately)
-1/2 ripe banana, mashed
-1/4 teaspoon sea salt
-1/8 teaspoon cinnamon, or to taste
-3 teaspoons chia seeds
-1 Tablespoon nut butter
*Note quick oats are used in this picture but rolled oats work best.
Combine all ingredients but the nut butter in a mason jar and stir. Swirl in nut butter. Cover and let sit at least 4 hours. Will keep best for 2 days. Enjoy cold and add more liquid before consuming if desired.
Calories: 426 calories
Fat: 17.7 grams
Protein: 14.75 grams
Carbohydrate: 55 grams
Fiber: 13.6 grams
Sugars: 7.7 grams
*Notes: If trying to minimize calories, you can remove the nut butter. You will still get 11.35 grams of protein but remove 98 calories!