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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Peanut Butter Banana, Protein-Packed Overnight Oats

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overnight-oats
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It’s no secret that I’m obsessed with oatmeal. I eat oatmeal every day in some form (and Layla does too!) whether it’s my traditional bowl with milk, blueberries and ground flaxseeds, or a less obvious use — like using oats in a smoothie! I can’t really live without oats 🙂
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For a long time I’ve wanted to try overnight oats, but I just couldn’t move away from my warm bowl of oats in the morning (overnight oats are obviously eaten cold).
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I usually make plain rolled oats because they cook faster and absorb more liquid than steel cut oats, and I love the soft fluffy texture when they’re freshly cooked. But I also feel like they are best eaten hot. For overnight oats, steel cut seemed like the better choice because they are chewy and have more of a dense texture – which means they won’t disintegrate in your fridge when mixed with the other ingredients overnight!
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The question I always get is: are steel cut oats healthier than plain rolled oats?
Not necessarily. They are just closer to the original oat grain than rolled oats. But that doesn’t mean that rolled oats are heavily processed! Steel cut oats are made by taking the oat kernels and chopping them into thicker pieces, rather than rolling the oat kernel out and steaming it (which is what rolled oats are).
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Steel cut oats may have a bit more protein than rolled oats, but the serving size is also a bit larger. Both are nutritionally equivalent, and both will keep you full for a long time.
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The difference comes with instant oats — which are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled, cut up, and pressed more thinly than rolled oats. They cook more quickly than steel-cut or rolled oats, but retain pretty much no texture – so they often just taste mushy when cooked. They are higher on the glycemic index than steel cut or rolled oats, so they won’t keep you full as long.
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So basically, when in doubt, use steel cut or rolled oats in your oatmeal! Choose the one whose texture you like the best, and nutritionally you will be getting the same benefits no matter which one you use. If you’re in a bind and have no other options, instant oats still has the same fiber/protein content as rolled, so they’re fine once in a while too. Bottom line: plain (non-flavored) oats are good, and you should eat them 🙂
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For this recipe, I used steel cut oats (I like Bob’s Red Mill because they are non-GMO, organic and have gluten-free options!), plain Greek yogurt (I like Stonyfield Organic), some of my favorite fruits and nuts for texture.
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The result is a protein-packed, delicious, grab-and-go breakfast that will keep you full forever. Like we’re talking at least 3-4 hours. I promise! AND this one little jar has over 20g protein and is vegetarian friendly!
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Print Recipe
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Peanut Butter Banana, Protein-Packed Overnight Oats

Overnight oats make your mornings simple. They also provide a different texture than traditional hot water oats.
Prep Time5 mins
Chill8 hrs
Total Time5 mins
Course: Breakfast
Cuisine: American
Servings: 1 serving
Calories: 450kcal

Ingredients

  • 1 cup cooked steel cut oats 1/4 cup uncooked
  • 1/4 cup milk
  • 1/2 cup plain 1% greek yogurt
  • 1 tbsp almond or peanut butter
  • 1 tbsp ground flax seed
  • 1/2-3/4 cup of any type of fruit sliced strawberries, blueberries, etc
  • 1/4 banana
  • 1 tbsp sliced almonds or walnuts
  • Dash of cinnamon and nutmeg optional

Instructions

  • Cook the steel cut oats ahead of time (Tip: I cook steel cut oats in bulk and freeze them in 1 cup portions to use later!)
  • Combine the cooked oats, and the rest of the ingredients through the banana in a mason jar or tupperware. Stir until combined.
  • Put the container in the fridge and store overnight.
  • In the morning, add 1 tbsp sliced almonds or walnuts, cinnamon/nutmeg, stir and enjoy!

Nutrition

Calories: 450kcal | Carbohydrates: 62g | Protein: 24.5g | Fat: 14.3g | Saturated Fat: 1.9g | Sodium: 88.1mg | Fiber: 11.3g | Sugar: 23g
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Disclosure: I’m a brand ambassador for Stonyfield Organic. I am compensated and receive product samples. All opinions are always my own.
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Posted In…

Breakfast ·

Whether it’s a quick smoothie or indulgent (but guilt-free) pancakes, my breakfast recipes have everything you need to start your day off right.

11 responses to “Peanut Butter Banana, Protein-Packed Overnight Oats”

  1. I haven’t had steel cut oatmeal since I was a kid and loved this recipe. It has a hint of banana and a hint of peanut butter in every bite. I enjoyed eating it cold…and such a treat compared to the boring container of yogurt + banana I usually grab on my way out the door. I was thrilled by the large serving size, too. I’m learning that you don’t have to sacrifice portion when the ingredients are all so good for you!

    • That’s so awesome Beth! I’m so glad you liked this recipe – it’s one of my favorite grab-and-go meals too!

  2. As a “certified” picky eater (lol), your blog jumped out, so I popped over. Its 6am and breakfast is on my mind. Anyway.. saw this recipe and its one that appeals. Ive read about the health benefits of oats, but never really jumped to using them .. I know athletes eat them a fair bit, so Im going to add this one to my list of to-do recipes.. thank you :)( (I will pin this to my pinterest account too)

    Shaun

    • Thanks so much Shaun! It’s great to meet you! I hope you loved this recipe – it’s definitely a favorite in our family!

  3. Overnight oats, in my experience, are not eaten cold. They are soaked overnight to remove lectins (look at Weston Price/Nourishing Traditions). Lectins disrupt your digestive process and contribute to leaky gut because your gut doesn’t realize they aren’t simple sugars. This prompts the cells in your gut to pass the lectins through your intestinal wall into your bloodstream which causes inflammation and can provoke your body into an autoimmune response. Many people soak, sprout or ferment their grains because of the health value.

    • Hi Kate! Overnight oats can be eaten cold or warm! I know lots of people who eat them cold – similar to Muesli. But you’re right that soaking legumes and grains can help improve their digestibility too – which is another benefit of overnight oats! 🙂

    • Thanks so much! I’m sure you’ll love this recipe! And I totally agree — buying and cooking in bulk means you’ll always have something healthy on-hand to eat!

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