Need a quick and easy breakfast you can grab on your way out the door that will fuel your morning? Or a simple afternoon snack full of nutrients? Overnight oats are a perfect solution!
If you’re anything like me you 1) are not a fan of normal, sticky, bland oatmeal, 2) like quick and easy foods that are also nutrient dense, and 3) prefer your healthy foods to taste flavorful and delicious!
This is why I’m a big fan of overnight oats, especially when it’s a harder workout day like legs or a day I’ll be doing a long bike or run. The healthy dose of quality carbs are perfect for fueling workouts and recovery. All the added extras can be customized to what will benefit your health the most and appeal most to your taste buds.
What Are Overnight Oats?
Overnight oats are basically a form of oatmeal that is mixed up quickly in a mug or bowl, then put into the fridge overnight for the next day’s consumption. They are typically filled with lots of extra goodies for flavor, such as yogurt and/or Chia seeds for a creamy, dense consistency without the sticky goo most oatmeal tends to turn into. The best part is that no cooking is required, and they last a couple of days, allowing you to either eat it all in one serving or a few bites at a time for a quick snack.
If you’re not familiar with this form of oatmeal, you can check out my previous article with this Skinny Overnight Oats recipe, which has similar information. I’m writing again, however, to share another delicious recipe, since there are so many ways you can make them!
Chocolate Peanut Butter Banana Oats Recipe
Alright, let’s get to the point and on with the good stuff. Here is my recipe for some super sweet, rich-tasting oats that allow you to eat chocolate for breakfast…or lunch or snack! Feel free to omit any items you don’t like/can’t eat – I have made some suggestions within the recipe.
In a small bowl, large mug, or mason jar, combine the following, except the bananas:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond or coconut milk (or 1/4 C water, 1/4 C milk)
- 1 Tbsp cacao powder
- 1-2 Tbsp chocolate protein powder (I used Orgain, or you can also use unflavored. Feel free to add more if you want higher protein, just add a bit more liquid to keep consistency)
- 1 Tbsp plain Greek yogurt
- 1-2 Tbsp PB2 (powdered peanut butter) OR 1-2 Tbsp Natural Peanut Butter (Note: the PB2 will just make it lower fat and less calories, but will have a slightly less creamy texture)
- 2 Tsp honey (or omit and use a few drops of Stevia to taste for lower sugar content)
- 1/2 Tbsp Chia seeds (feel free to reduce/omit, or increase amount. More will make the oats stickier/thicker, and you may need to add more liquid if you use more)
- 1/4 tsp cinnamon (optional)
- 1/2 banana, sliced
Mix all of the ingredients together with a spoon until smooth and blended, then add in the sliced banana and give it a few more stirs. Refrigerate overnight. When you’re ready to eat it, try topping it with shredded coconut, more banana, crushed pecans or almonds, or cacao nibs!
Consistency is up to you and how thick you like it. If you prefer it more smooth and creamy, you can add in extra milk or Greek yogurt, and/or eliminate Chia seeds or protein powder, which will both make it thicker and a bit “stickier”.
Overnight oats are generally eaten cold, but you can also put them in the microwave for around 30 seconds to warm them up a bit, just know that it will likely affect the taste and altar the flavors.
Are Overnight Oats Good for Weight Loss?
Yes, they are healthy and can be good for weight loss. But it all depends on how you make them. It’s very easy to load in tons of ingredients, and while the serving may not look huge, and what’s in them may be healthy, it can turn into a very high calorie meal. I often make the recipe below (which will probably be around 400 calories, depending on what ingredients you use), then eat half as a snack or small breakfast before a workout if I’m trying to keep my calories lower. If I did a 2-hour bike ride, then I’ll happily scarf it all down as a post-workout meal. If I want to keep it dairy free, I’ll skip the Greek yogurt, or if I need more protein I’ll add another tbsp. Make them your own, but you still need to watch the amounts you’re adding and try to use organic, all-natural ingredients to keep them waistline-friendly! One big benefit is that they’re high in fiber, and with some healthy fats like chia and some added protein, they’ll keep you full for quite a while but should still be easy to digest. The more full you feel, the less you’ll eat later on, which can promote weight loss. Definitely better than a morning bowl of cereal or a muffin!
Give it a try, then leave a comment to let me know what you think!