Banana & Chia Overnight Oats
Diet Category: Vegan* • Vegetarian • Plant-Based • Dairy-Free* • Gluten-Free • High-Fibre • Make-Ahead Breakfast
*For a fully vegan version, use plant-based milk and maple syrup rather than honey.
Introduction
These creamy Banana & Chia Overnight Oats are an easy make-ahead breakfast made with certified gluten-free oats, ripe banana, chia seeds, cinnamon and plant-based milk. Naturally sweet, creamy and filling, they're perfect for preparing the night before when you need a quick breakfast ready to grab from the fridge.
Mashed banana adds natural sweetness and creates a deliciously creamy texture, while oats and chia seeds provide plenty of dietary fibre. Cinnamon adds warmth and flavour, and a little maple syrup can be added for extra sweetness.
Naturally gluten-free and easy to make vegan and dairy-free, these banana overnight oats are ideal for breakfast meal prep and busy mornings. Top with freshly sliced banana just before serving, or add nuts, seeds or a spoonful of natural nut butter for extra flavour and texture.
Benefits of the Main Ingredients
Old-Fashioned Oats
Oats are a nutritious whole grain providing complex carbohydrates, plant-based protein and soluble fibre, particularly beta-glucan. Oat beta-glucan can help maintain healthy blood cholesterol levels as part of a balanced diet. Certified gluten-free oats ensure the recipe remains suitable for people who need to avoid gluten.
Chia Seeds
Chia seeds provide an impressive amount of nutrition in a small serving, including fibre, plant-based protein, calcium, magnesium and phosphorus. They're also an excellent plant source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Their ability to absorb liquid helps thicken overnight oats naturally.
Banana
Banana provides natural sweetness and helps create the creamy consistency of these overnight oats. It also provides potassium, vitamin B6, fibre and carbohydrates. Using a ripe banana increases the natural sweetness, reducing the need for additional sweeteners.
Plant-Based Milk
Plant-based milk provides the liquid needed to soften the oats and chia seeds overnight. Fortified varieties can also contribute nutrients such as calcium, vitamin D and vitamin B12. Unsweetened soy milk is particularly useful when you want to increase the protein content.
Cinnamon
Cinnamon adds natural warmth and sweetness without additional sugar. It also contains naturally occurring polyphenol plant compounds.
Maple Syrup
Maple syrup provides additional sweetness while keeping the recipe vegan. Although it contains small amounts of minerals and plant compounds, it is still a free sugar, so the quantity can easily be reduced or omitted when the banana provides enough sweetness.