235 Calorie Peanut Butter Banana Overnight Oats
Peanut butter banana overnight oats taste like a peanut butter sandwich in a jar, and at about 235 calories they fit easily into a calorie deficit when you are losing weight. Powdered peanut butter does the heavy lifting: you get the roasted, nutty taste without the 190 calories of two regular tablespoons.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- Five minutes of stirring at night and nothing to cook in the morning
- Powdered peanut butter keeps the nutty taste for about 30 calories a tablespoon
- About 14 grams of protein from the yogurt and peanut butter, enough to last until lunch
- A ripe banana sweetens the jar, so there is no sugar to add
Ingredients
- ⅓ cup (30 g) old-fashioned rolled oats
- 1 tablespoon (6 g) powdered peanut butter
- ½ cup (120 ml) unsweetened almond milk
- ¼ cup (60 g) nonfat plain Greek yogurt
- ½ small banana (about 50 g), sliced
- ¼ teaspoon vanilla extract
How to Make It
- Add the oats, powdered peanut butter, almond milk, Greek yogurt, and vanilla extract to a jar with a lid.
- Stir until the peanut butter powder is fully mixed in and no dry clumps remain.
- Gently fold in the sliced banana.
- Cover and refrigerate for at least 4 hours or overnight.
- Eat cold straight from the jar, or stir in a splash of almond milk if you like it thinner.
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Tips & Substitutions
No powdered peanut butter? Stir in 2 teaspoons of regular peanut butter instead. It adds about 35 calories, and the jar still tastes great.
Ripe banana, sweeter jar. A banana with brown spots needs no sweetener. If yours is still green, add a few drops of liquid stevia.
Milk swap. Dairy milk works in place of almond milk and adds about 35 calories.
Too thick in the morning? Oats keep absorbing liquid as they sit. Stir in a spoonful of almond milk until it looks right.
How to Make It More Filling
This jar already has about 14 grams of protein. If you need more after a workout, add an extra tablespoon of Greek yogurt (about 10 calories) or eat a hard-boiled egg on the side, which adds around 70 calories and 6 grams of protein.
Storage
Keep the jar covered in the fridge for up to 3 days. The banana darkens a bit after the first day but tastes the same. Stir well before eating, and skip the freezer, because thawed oats turn watery.
How much should you eat in a day?
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Frequently Asked Questions
Can I use quick oats?
Quick oats turn soft and paste-like by morning. Old-fashioned rolled oats keep a little chew, so they work better here.
Can I make this without Greek yogurt?
Yes. Use more almond milk instead, but the jar will be thinner and the protein drops to around 8 grams.
Can I eat these warm?
You can. Microwave the jar for 30 to 45 seconds and stir. The banana turns soft and sweet.
Do I need to use a jar?
Any container with a lid works. A jar just makes it easy to grab and go.
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See What’s Inside →Illustrative image. Individual results may vary.
