Blueberry Banana Overnight Oats

Overnight oats with banana and blueberry is a delightful and nutritious breakfast option that has become a staple in my morning routine. I love this dish for its convenience, the creamy texture of the oats, and the burst of flavor from the fresh fruits.

It’s a perfect meal to start the day, packed with fiber, protein, and antioxidants.

Why I Love This Dish

This dish is incredibly easy to prepare, saving precious time during hectic mornings. The combination of banana and blueberry offers a sweet and tangy taste, making it a delicious way to wake up. It’s also very versatile, allowing for various toppings and mix-ins to keep things interesting.

Total Cooking Time

• Prep Time: 10 minutes
• Rest Time: Overnight (at least 8 hours)
• Total Time: 8 hours 10 minutes

Nutritional Information (per serving)

• Calories: 350
• Protein: 10g
• Carbohydrates: 60g
• Fiber: 8g
• Fat: 7g
• Sugar: 15g

Ingredients List

• 1 cup rolled oats
• 1 cup almond milk (or any milk of choice)
• 1 banana, sliced
• 1/2 cup blueberries
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract
• A pinch of salt

Instructions

1. Combine the Ingredients: In a medium-sized bowl or a mason jar, mix the rolled oats, chia seeds, and a pinch of salt.
2. Add Liquids: Pour the almond milk and vanilla extract into the mixture. Add honey or maple syrup if you prefer a sweeter taste. Stir well to ensure everything is fully combined.
3. Incorporate Fruits: Gently fold in the sliced banana and blueberries, ensuring they are evenly distributed throughout the mixture.
4. Refrigerate: Cover the bowl or seal the mason jar and place it in the refrigerator overnight, or for at least 8 hours. This allows the oats to absorb the liquid and soften.
5. Serve and Enjoy: The next morning, give the oats a good stir. If the mixture is too thick, you can add a little more milk to reach your desired consistency. Serve cold, or if preferred, gently heat in the microwave for a warm breakfast.

Is overnight oats actually healthy?

Overnight oats are indeed considered a healthy meal option, primarily due to their well-balanced nutritional profile. They are a good source of complex carbohydrates, which provide sustained energy throughout the morning, as well as dietary fiber, which aids in digestion and promotes a feeling of fullness.

The inclusion of ingredients like chia seeds adds omega-3 fatty acids, antioxidants, and additional fiber, enhancing the meal’s nutritional value. When paired with fruits like bananas and blueberries, overnight oats become a powerhouse of vitamins, minerals, and antioxidants, supporting overall health and wellbeing.

Moreover, because this meal is customizable, it can easily be adapted to fit various dietary needs and preferences, making it a versatile choice for those looking to maintain a healthy diet.

However, it’s worth noting that the healthiness of overnight oats can vary depending on the specific ingredients used; adding too much sweetener or high-calorie mix-ins can increase the sugar and calorie content, potentially offsetting some of the health benefits.

What not to add in overnight oats?

When preparing overnight oats, it’s advisable to avoid ingredients that could detract from their nutritional value or add unnecessary calories and sugars. Highly processed sweeteners like white sugar or corn syrup should be used sparingly, if at all, as they can quickly increase the sugar content without providing any additional nutrients.

Flavored yogurts, often high in added sugars and artificial flavorings, are also best replaced with plain Greek yogurt or a plant-based alternative to keep the meal as healthful as possible.

While nuts and seeds are excellent for adding texture and nutrients, using them in large quantities can significantly increase the calorie count, so they should be added in moderation. Additionally, avoid using full-fat dairy products or coconut milk if you’re watching your calorie or fat intake, as these can make the oats overly rich.

Opting for natural sweeteners like fruits, honey, or maple syrup, and using moderate amounts of nuts and seeds, can help maintain the health benefits of overnight oats while keeping them delicious and satisfying.

What kind of milk is best for overnight oats?

The best type of milk for overnight oats depends largely on personal preference and dietary needs. Cow’s milk is a traditional choice, offering a good source of protein, calcium, and vitamin D, which can contribute to a creamy texture and rich flavor.

For those who are lactose intolerant or following a plant-based diet, non-dairy alternatives like almond milk, oat milk, soy milk, or coconut milk are excellent options. Almond milk is popular for its low calorie and low fat content, while oat milk provides a naturally sweet flavor and creamy consistency that complements the oats well.

Soy milk offers a higher protein content, akin to cow’s milk, which can be beneficial for those looking to increase their protein intake. Coconut milk, on the other hand, adds a tropical flavor and creamy texture but is higher in calories and saturated fats.

Ultimately, the choice of milk should align with one’s nutritional goals, dietary restrictions, and flavor preferences, as the milk largely affects the texture and taste of the overnight oats.

How long do overnight oats last in the fridge?

Overnight oats can typically last in the refrigerator for up to five days when stored properly. The longevity depends on the freshness of the ingredients used and the temperature of the fridge.

To ensure the best quality and to prevent spoilage, the oats should be kept in an airtight container to maintain their freshness and prevent them from absorbing odors from other foods in the fridge.

Ingredients that are more perishable, such as fresh fruit or dairy products, may reduce the shelf life of the overnight oats, so it’s best to add these closer to the time of consumption if possible.

While overnight oats can be eaten up to five days after preparation, they are usually at their best within the first two to three days, as the texture and flavor can change over time.

Therefore, it’s advisable to prepare them in smaller batches that can be consumed within a few days to enjoy their optimal taste and nutritional benefits.

Helpful Resources

• All our Breakfast Recipes

Wrap-Up

Overnight oats with banana and blueberry is a satisfying, healthful breakfast that energizes you for the day ahead. Its simplicity, coupled with the delicious flavors and health benefits, makes it an ideal choice for anyone looking for a quick and nutritious meal.

Experiment with different fruits, nuts, and seeds to find your perfect combination and keep your mornings fresh and exciting.