Banana Overnight Oats
Between getting the kiddos packed, ready and onto the school bus (or subway for my fellow NYC parents), the morning can be hectic. It’s common that we forget about the most important meal of the day – breakfast! My banana overnight oats will solve that problem. This make-ahead recipe is delicious and packed with nutrition to get our days started on the right foot!
All About Banana Overnight Oats
Making the banana overnight oats takes just three simple steps. The night before, you’ll combine all of the ingredients into a bowl and mix them together. From there, take the mixture and separate it evenly into two mason jars. Seal the jars and stick them in the fridge! In the morning, you have a filling, on-the-go breakfast!
Overnight oats are also customizable. You can sub the milk for any plant-based milk to make this recipe vegan. You can also purchase gluten-free rolled oats to ensure that this recipe is gluten-free. In addition, you can add any fruits, nuts, seeds or nut butters to enhance both the flavor and nutrient content!
Pro Tip: Double the recipe so that you have enough banana overnight oats for the week! The recipe lasts for up to 4 days in the fridge.
Health Benefits of the Banana Overnight Oats
These banana overnight oats are the perfect way to start your day. They’re creamy and sweet with a bit of crunch from the coconut and chocolate chips. They also have so much to offer nutritionally.
For instance, ½ cup of oats is a good source of folate and vitamin B5, and an excellent source of manganese, phosphorus, magnesium, copper, iron, zinc and thiamine. Oats are also high in fiber, a specific type being the soluble fiber, beta-glucan. Additionally, oats have a higher protein content in relation to other grains.
Chia seeds are little power houses as well! For 1 ounce, or approximately two tablespoons of chia seeds, we get 4 grams of protein, 11 grams of fiber plus calcium, manganese, magnesium and phosphorus. Chia seeds are also high in antioxidants.
Bananas, another nutritious ingredient in this version of overnight oats, provide us with vitamins too. Specifically, bananas have potassium and folate, along with antioxidants, and you’ve guessed it – FIBER!
Together, these three foods, along with the other nutrient-dense ingredients, help to aid in heart, bone, muscle, and gastrointestinal health! So, who else is making these banana overnight oats for tomorrow?
Goldman, R. (2016, December 16). Beta Glucan: The Heart Healthy Fiber. Retrieved February 15, 2020, from https://www.healthline.com/health/beta-glucan-heart-healthy
Gunnars, K. (2018, August 8). 11 Proven Health Benefits of Chia Seeds. Retrieved February 15, 2020, from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section11
Palsdottir, H. (2016, July 19). 9 Health Benefits of Eating Oats and Oatmeal. Retrieved February 15, 2020, from https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section11
Ware, M. (2014, January 29). Bananas: Health benefits, tips, and risks. Retrieved February 15, 2020, from https://www.medicalnewstoday.com/articles/271157#benefits
- 3/4 cup rolled oats
- 1 banana mashed
- 1 tablespoon chia seeds
- 1/2 teaspoon cinnamon
- 2 tablespoon unsweetened coconut flakes
- 2 tablespoon mini chocolate chips
- 1 1/2 cups milk or non-dairy milk of choice
- 2 teaspoons maple syrup
Place all ingredients together in a container and mix well. Cover and place in refrigerator overnight.
Stir and eat.