These banana overnight oats are an easy way to make a healthy breakfast ahead of time. This can streamline your mornings – creamy and filling with staying power for your mornings. Made from whole foods without supplements, although feel free to add a protein powder if you wish.
I keep my clients taking GLP-1 medications in mind when creating recipes these days. In this case, a dividing the recipe into two portions may be tolerated better. The extra fiber can be helpful too. Eating it cold instead of hot may help if you have nausea – but please check with your physician and Registered Dietitian for personalized nutrition strategies if taking a GLP-1 agonist (Ozempic, Wegovy, semaglutide) or dual agonist (Zepbound, Mounjaro, tirzepatide).
Why You’ll Enjoy this Recipe
- It’s easy to meal prep overnight oats in the evening for a quick breakfast.
- The flavors and spices are a great-tasting combo!
- This meal is filling between the protein, fiber (estimated 9.3 grams per kg.) and unsaturated fats.
- A good protein source with estimated 15 grams protein per serving. If you want to make it even higher in protein, try adding a scoop of your favorite protein powder.
- This provides an estimated 438 mg calcium per serving – 44% of the Daily Value!
- This recipe is gluten-free as long as you choose a brand of oats labelled as gluten-free (oats are naturally gluten-free, but can be contaminated in processing).
Ingredient Notes and Substitutions
- Banana – use a ripe banana, or you could substitute this with unsweetened applesauce or pumpkin puree for different flavors.
- Soy milk – soy milk contains 6 – 8 grams of protein per 8 ounces – or try another high protein or your favorite plant-based milk.
- Rolled oats – use rolled oats or quick oats.
- Soy yogurt – or try a Greek or high protein vegan yogurt.
- Almond butter – I like the flavor of almond butter in this recipe, or feel free to use a different nut butter.
- Chia seeds – these little nutrition powerhouses swell up while the oatmeal sits in the fridge, providing more fiber with some calcium and iron, too. learn more about the nutrition benefits of chia seeds from this article from Prevention.com: 6 Health Benefits of Chia Seeds, According to Dietitians and Science.
- Maple syrup – a little maple syrup or brown sugar adds sweetness. You could use stevia instead if you want to have less added sugar.
- Cinnamon, cardamom, and salt – add flavor. You can skip the cardamom if you don’t have it, or substitute with nutmeg or pumpkin pie spice.
How to Make Vegan High Protein Banana Overnight Oats
- Mash the banana half well with a fork in your container or bowl.
- Add the rest of the ingredients and mix them well with a spoon.
- Cover the container or bowl and let it sit in the refrigerator overnight, or for at least four hours.
- Enjoy your overnight oats cold. Or, you can heat them up (that’s my preference). Just microwave your overnight oats for one and a half to two minutes in a microwave-safe bowl, or heat them on the stove if you prefer – place in a pot over low heat for five minutes or until heated to your preference, stirring occasionally.
- Garnish the oats with with banana slices, more chopped walnuts, or other fruit or granola as desired.
Flavor Variation Ideas
Instead of banana overnight oats, change up the flavor with a third of a cup of canned pumpkin puree, unsweetened applesauce, or fresh or frozen berries!
Substitute the almond butter for peanut butter, sunflower butter, tahini, or your favorite nut butter.
Storage
You can make extra serving of this recipe and store them in the refrigerator for up to two days. Or, make them in freezer-safe containers and store for up to two months.
More Recipes You May Enjoy
- Healthy Cranberry Orange Oatmeal Muffins
- Ultimate High Protein Breakfast Burritos
- Cinnamon Swirl Muffins with Oatmeal (Vegan)
Vegan High Protein Banana Overnight Oats
Ingredients Â
MethodÂ
- Mash the banana half well with a fork in your container or bowl.
- Add the rest of the ingredients and mix well with a spoon.
- Cover the container or bowl and let it sit in the refrigerator overnight, or for at least four hours.
- Enjoy cold, or, microwave for one and a half to two minutes in a microwave-safe bowl. Garnish with banana slices, more chopped walnuts, or other fruit or granola as desired.
Nutrition
Notes
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