Cupids Health

Banana Overnight Oats – Healthy Little Foodies


This Banana Overnight Oats recipe is a healthy breakfast that you can make ahead of time for busy mornings. It is a flexible recipe that can easily be customised to suit dietary and flavour preferences. 

Child Holding a Bowl of Banana Overnight Oats

As busy parents, we are often looking for easy, convenient breakfasts that are a healthy way to start the day. Overnight oats fit the bill perfectly. 

WHAT ARE OVERNIGHT OATS?

Overnight oats are basically a no-cook method of making oatmeal/porridge. Instead of heating oats on the cooker top (or microwave), you soak the oats overnight in milk. This allows the oats to absorb the liquid to produce a creamy pudding-like porridge. 

Overnight oats are typically served chilled, straight from the refrigerator, making them perfect for warmer months and busy mornings. 

How to Make Banana Overnight Oats - 4 Process Steps

HOW TO MAKE BANANA OVERNIGHT OATS

Oats, chia seeds and cinnamon are mixed together with some mashed banana, milk and peanut butter resulting in an ultra creamy and naturally sweet oat breakfast. It takes minutes to prepare in the evening and makes your mornings a little more relaxed.  

You can prepare overnight oats in a regular bowl, glass jar or Tupperware container. Cover and refrigerate. The next day just stir and enjoy! 

I love to give my kids manageable tasks in the kitchen and this is a breakfast that children can easily prepare independently the evening before. My seven-year-old, who helps my four-year-old, has memorised the base recipe and loves to come up with different versions. 

Generally, overnight oats are eaten cold but if you prefer you can heat the oats up in the morning. Just place them in the microwave for one minute and be sure to use a microwave-safe container.

INGREDIENTS

  • Oats – use old-fashioned / rolled oats for the best consistency. Quick cook oats go too soggy and steal cut oats do not soften enough. 
  • Chia Seeds are optional but I like to add them for extra nutrition (they are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium), they also make the overnight super creamy and pudding-like.
  • Cinnamon is also optional. Banana and cinnamon go so well together and the cinnamon adds natural sweetness and flavour. 
  • Banana – you can’t make banana overnight oats without the banana! The mashed banana adds sweetness, thickness and flavour.
  • Peanut Butter again is optional but adds a creamy texture and also boosts the protein content. 
  • Milk – the milk you choose is up to you. If the texture is too thick in the morning you can add a splash more milk. 

TOPPINGS

Toppings are optional but add extra flavour and texture to the dish. Let your kids have fun with the toppings and proving them with some fresh fruit, dried fruit, nut butters, nuts, seed and spices to choose from. Toppings should be age appropriate, be mindful of the toppings you use for young children. (e.g. Nuts can be a choking hazard and should be missed out or finely chopped.)

Top Down View of Banana Overnight Oats Topped with Banana Slices and Nuts

 

OTHER BANANA OVERNIGHT OAT COMBINATIONS

Adding banana to overnight oats makes the oats lovely and sweet, without having to add any other sweeteners. Banana works with so many other ingredients so the combinations are endless. Why not try… 

  • Chocolate Banana Overnight Oats – omit the cinnamon and add 1-2 tbsp of cocoa. 
  • Blueberry Banana Overnight Oats – replace the cinnamon with some vanilla and add a layer of blueberries on top. 
  • Raspberry Banana Overnight Oats – add a layer of whole or mashed raspberries on top. 

BABIES

The oats are textured so they are a good step up from pureed baby food, helping babies to learn to move more textured foods in their mouths. Use the milk you would normally prepare your baby food with. 

ALLERGIES

This recipe is easily adapted to suit dietary requirements

  • Gluten Free – Use gluten-free oats
  • Dairy Free – Use a plant-based milk
  • Nut free – Omit the peanut butter or substitute it for sunflower butter. 

Child Taking Spoon of Overnight Oats from Jar

You May Also Like

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Top Down View of Banana Overnight Oats Topped with Banana Slices and Nuts

Banana Overnight Oats

Banana Overnight Oats is a healthy breakfast that you can make ahead of time for busy mornings. It is a flexible recipe that can easily be customised to suit dietary and flavour preferences. 

Instructions

  • Add oats, chia seeds, cinnamon to a glass jar / Tupperware container / bowl and stir to combine.

  • Add the mashed banana, peanut butter and a splash of the milk. Stir to fully combine.

  • Add the remaining milk, stir, cover and refrigerate overnight (or for a minimum of 4 hours)

  • Uncover and enjoy from the container/bowl the next day. Thin with a little more milk if desired and add toppings of choice.

Recipe Notes

  • Oats – use old-fashioned / rolled oats for the best consistency. Quick cook oats go too soggy and steal cut oats do not soften enough. 
  • Chia Seeds are optional they make the overnight super creamy and pudding-like.
  • Cinnamon is also optional  
  • Peanut Butter again is optional but adds a creamy texture and also boosts the protein content. 
  • Milk the milk type you choose is up to you. 

 
Nutrition information is a ROUGH guide only, calculated using an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professionals advice.
The nutrition value does not include any toppings.

Nutrition Facts

Banana Overnight Oats

Amount Per Serving

Calories 377
Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 3g15%

Sodium 234mg10%

Potassium 509mg15%

Carbohydrates 50g17%

Fiber 12g48%

Sugar 9g10%

Protein 13g26%

Vitamin C 5.1mg6%

Calcium 254mg25%

Iron 2.9mg16%

* Percent Daily Values are based on a 2000 calorie diet.





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