I simply love this overnight oats recipe, so much so that it has become my near-daily routine. It packs ~17 grams of fiber and ~22 grams of protein into one meal, keeping me satisfied and full of energy through to lunch time. I found that I can make it as short as one hour ahead of time, but I usually whip up a batch before going to bed every night.
As I experimented with this recipe, here are a few of the things I found:
Banana: I found the banana to be key to providing a sweetness that is sorely missed without it, so I view the banana as non-negotiable.
Peanut Butter: I tend to be one of those people that find that almost everything is made better by the addition of peanut butter, so I load up on that. My wife and kids, not so much, so I would cut down on or omit it in their case. I try to use natural peanut butter that is made purely from peanuts and salt, so as to cut down on the use of palm oil and other additives.
Oats: For the oats, there are three things that I would mention. First, steel cut oats give this meal a perfect texture. Second, I prefer their nutritional benefit, since they’re higher in intact fiber content (whole food) as compared to rolled oats. Lastly, I found that buckwheat groats make a wonderful substitution. I’m sure there are other tasty substitutions as well, each providing different nutrients and flavors.
Almond Milk: I have settled on almond milk as my favorite flavor for this recipe. That said, soy milk or oat milk (and probably many others) can be substituted and turn out wonderfully.
Flaxseed Meal and Chia Seeds: Both of these are optional from a flavor standpoint (they don’t add any flavor that I’m able to discern), but I always add them. They have so much nutritional value that they’re the type of thing I try to add to any recipe possible. They are perfect additions to this recipe to get extra omega-3, protein, and fiber.
Slivered Almonds and Pumpkin Seeds: These, too, are optional. I love the crunch they offer (I miss them when they’re not included) and they also have a lot of nutritional value to offer. Almonds are a good source of fiber and calcium. Pumpkin seeds are high in fiber, antioxidants, and magnesium.
Berries: I tend to buy frozen berries for this recipe so that they hold up as I mix them in. Fresh are wonderful too. There’s no wrong answer on this one. I like them for their flavor and the fact that they add fiber and antioxidants.
Let us know what your favorite mix-ins are if you try it, or if you have your own overnight oats recipe you’d like to share with us!
Peanut Butter-Banana-Berry Overnight Oats
Prep time: 5 minutes.
Soak time: Minimum 1 hour
Yield: 1 serving
1/3 cup Steel cut oats
2 Tbsp. Peanut butter
1 Tbsp. Flaxseed meal
1 tsp. Chia seeds
1 Tbsp. Pumpkin seeds
1 Tbsp. Slivered almonds
2/3 cup Almond milk
¼ cup Frozen mixed berries