Recipe 5: Banana & Peanut Overnight Oats

A simple, affordable breakfast that requires no cooking. This creamy overnight oats recipe combines oats, banana, yoghurt, milk and peanut butter to provide a satisfying mix of carbohydrates, protein, healthy fats and fibre.

Ingredients — 1 serving

• ½ cup oats
• 1 small ripe banana
• ½ cup plain unsweetened yoghurt
• ½ cup milk
• 1 tablespoon natural peanut butter
• 1 tablespoon chia seeds
• ¼ teaspoon cinnamon
• 1 tablespoon roasted peanuts, roughly crushed
• Small pinch of salt

Optional

• ½ teaspoon honey, if needed
• Passion fruit or mango for topping

How to Make It

1. Mash about three-quarters of the banana in a bowl or jar.
2. Add the oats, yoghurt, milk, peanut butter, chia seeds, cinnamon and salt.
3. Mix everything thoroughly.
4. Cover and refrigerate for at least 4 hours, preferably overnight.
5. In the morning, stir the oats. If they’re too thick, add a small splash of milk.
6. Top with the remaining banana and crushed roasted peanuts.
7. Add fresh passion fruit or mango if desired.

Nutrition Information

Approximate nutrition per serving: Nutrient Amount Energy ~500 kcal Protein ~20 g Carbohydrates ~62 g Fat ~20 g Fibre ~11 g

Values are estimates and will vary depending on the type of milk, yoghurt and peanut butter used.

Key Nutrients

Fibre: Oats, banana and chia seeds provide fibre, which supports digestive health and helps promote fullness.

Protein: Milk, yoghurt and peanut butter contribute protein, making the meal more satisfying.

Healthy fats: Peanut butter and chia seeds provide predominantly unsaturated fats.

Calcium: Milk and yoghurt provide calcium, which is important for healthy bones and teeth.

Magnesium: Oats, peanuts and chia seeds contribute magnesium, which supports normal muscle and nerve function.

Potassium: Bananas are a useful source of potassium.

Nutritious Cooking Method: No Cooking

Sometimes the most convenient preparation method is not cooking at all.

The oats soften overnight as they absorb the milk and yoghurt, giving them a creamy consistency without frying or adding cooking oil.

This makes the recipe particularly useful for busy mornings and meal preparation.

Secret Ingredient: Chia Seeds

Chia seeds may be small, but they add a nutritional boost to this breakfast.

They provide fibre, protein and unsaturated fats, while absorbing liquid to help create a thicker texture.

If you don’t have chia seeds, you can substitute them with ground flaxseed.

Nutritionist’s Tip

Peanut butter is nutritious, but portion matters.

Peanut butter provides protein and healthy fats, but it is also energy-dense.

You don’t need several spoonfuls to make your oats nutritious. One tablespoon is enough to add flavour and nutritional value.

Where possible, choose peanut butter made primarily from peanuts without large amounts of added sugar.

For Weight Management

You don’t need to eliminate oats or bananas when trying to manage your weight.

Instead, pay attention to portions, particularly the amount of peanut butter, oats and toppings.

A balanced portion can provide a satisfying breakfast without relying on highly processed ingredients.

For Better Blood-Sugar Balance

To make this breakfast more blood-sugar friendly:

• Choose plain, unsweetened yoghurt.
• Avoid adding large amounts of honey or sugar.
• Keep the banana portion moderate.
• Include the peanut butter and chia seeds.
• Choose rolled oats rather than sweetened instant-oat products.

Pairing carbohydrates with protein, healthy fats and fibre makes the meal more balanced.

Want More Protein?

Use plain Greek-style yoghurt instead of regular yoghurt.

You can also serve a boiled egg alongside the oats if you want a higher-protein breakfast.

Simple Nutrition Snapshot

Preparation: Very easy
Time: 5–10 minutes + overnight soaking
Cost: Affordable to moderate
Best for: Breakfast or meal preparation
Cooking skill: No cooking required

The Simple Nutrition Takeaway

A nutritious breakfast doesn’t have to be complicated.

Oats, banana, yoghurt, milk and a little peanut butter can be combined into a satisfying meal that provides protein, fibre, healthy fats and carbohydrates.

The goal isn’t to find a perfect food. It’s to learn how to combine everyday foods into balanced meals that work for your lifestyle.