This Recipe for Almond Butter Strawberry Banana Overnight Oats Packs Half the Fiber You Need in an Entire Day
Filled with tons of protein, vitamins, and almost half—yes, that’s right, half—the recommended daily fiber intake, this recipe is ideal for prepping ahead of time and grabbing right as you head out the door. No need to worry about making an elaborate breakfast that hits all the major nutritional buckets: You can cook these oats in your sleep (literally).
What makes this strawberry banana overnight oats recipe so great?
1. It’s filled with tons of nutrients. If breakfast is your favorite meal, this recipe won't disappoint. It’s sweet, creamy, and filled with highly-nutritious ingredients (and no artificial sweeteners or refined sugar). This recipe also calls for fiber- and potassium-rich bananas and antioxidant-packed strawberries that bring a hint of sweetness to every bite.
As if that wasn’t enough, these overnights oats also call for gut-friendly chia seeds, which are filled with longevity-boosting omega-3s. “The omega-3 fatty acids in chia seeds comes in the form of alpha-linolenic acid [ALA], which has been associated with anti-inflammatory, anti-thrombotic, and anti-arhythmic properties, and so really good for your heart and your total circulatory system,” plant-based dietitian Julieanna Hever, RD, previously told Well+Good.
And if you simply can’t stand one more bowl of soggy oatmeal, know that these oats have a deliciously chewy texture thanks to the gluten-free rolled oats that soak up the almond milk and yogurt overnight. Although the recipe uses Greek yogurt, Monique from Ambitious Kitchen says you can most definitely replace it with your favorite dairy-free alternative to make it vegan, too.
2. It’s fully customizable. Bananas or strawberries not really your jam? Monique says you can swap them out for other fruits like blueberries instead. Want more crunch? Try sprinkling the overnight oats with some sliced almonds or homemade granola. Or, if you want to add even more fiber (and omega-3s), you can use mix-ins like flaxseed meal and hemp seeds. Last but certainly not least, if your sweet tooth calls your name, a few mini chocolate chips won’t hurt—especially not dark chocolate ones that are filled with anti-inflammatory polyphenols.
3. You can serve the oats cold or hot. If you prefer a warm brekkie, Monique recommends microwaving the oats for a few minutes to warm your belly up just as the sun begins to rise.
4. Prep it for the week ahead. Throwing this overnight oats recipe into your meal prep rotation can help save you tons of time in the morning as you head out for the day. If stored in an airtight container or mason jar, Monique says you can keep the oats for up to five days in the refrigerator and enjoy 'em all week long.
So, how much fiber do these overnight oats have?
Research shows that fiber can play a significant role in supporting gut health, lowering cholesterol, and stabilizing blood sugar levels, as cardiologist Leonard Pianko, MD, previously told Well+Good. Although Dr. Pianko says you shouldn’t consume all of the recommended daily amounts of fiber all in one sitting, most people consume too few of it (on average, less than 15 grams) throughout the day. Which is significantly lower than what the Food and Drug Administration (FDA) advises.
According to the recently updated recommended daily value of nutrients, the FDA says you should consume about 28 grams of fiber per day. So, where does all of this fiber come from in these overnight oats, you may ask? Well, almost every single ingredient in this recipe, from the bananas and berries to the rolled oats, chia seeds, and almond butter is loaded with it. Per one serving of these overnight oats (which is about one small jar), there is about 12.2 grams of fiber, plus 18.2 grams of protein. That’s a whole lot of fiber in one cup, and definitely will help you hit that recommended daily value in one day.
Strawberry banana overnight oats with chia and almond butter recipe
Yields 2 servings
Ingredients
1 medium ripe banana, mashed
1 1/4 cups almond milk (or milk of choice)
1/2 cup nonfat vanilla or plain greek yogurt (dairy-free yogurt also works)
1 cup gluten-free rolled oats
1 Tbsp chia seeds
10 strawberries, diced
2 Tbsp almond butter
1. Add banana, almond milk, and vanilla greek yogurt to a medium bowl and stir until well combined and creamy. Stir in oats, chia seeds, and strawberries. Divide evenly into two mason jars or plastic containers, then cover and place in the fridge overnight.
2. Once ready to serve, top each overnight oat serving with one tablespoon of almond butter, a few extra banana slices, and strawberries, if desired. If you like crunch, add chia seeds.
Strawberries are in season, so here's how to eat them from breakfast to dessert:
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