BreakfastVegetarian€
Creamy Overnight Oats with Peanut Butter and Chia Seeds
Prepare a nourishing and filling breakfast that will keep you energized all day thanks to its high fiber and protein content.
Prep time
5 min
Cook time
0 min
Total time
5 min
Servings
1
Recipe
For the base
Oats, whole grain, rolled, old fashioned
50 gBeverages, almond milk, unsweetened, shelf stable
150 mlSeeds, chia seeds, dried
15 gPeanut butter, creamy
15 gSyrups, maple
10 gSalt, table, iodized
1 pinchSpices, cinnamon, ground
0.25 tspFor topping (optional)
Bananas, ripe and slightly ripe, raw
0.5 mediumPeanuts, virginia, oil-roasted, without salt
5 gPeanut butter, creamy
1 tspCalories:520 kcal
Protein:18 g
Carbohydrates:68.1 g
Fiber:14.4 g
Water:197.7 ml
Fat:22.4 g
Micronutrients
Sugar:16.6 g
Saturated fat:3.7 g
Cholesterol:0 mg
Sodium:338.3 mg
Potassium:758.1 mg
Calcium:437.5 mg
Iron:4.6 mg
Magnesium:209.5 mg
Zinc:3.9 mg
Phosphorus:510.3 mg
Vitamin C:5.4 mg
Vitamin A:2 µg
Vitamin D:1.5 µg
Vitamin B12:0 µg
Instructions
1
Pour the oats, chia seeds, cinnamon, and a pinch of salt into a glass jar. Give the ingredients a quick stir so they're evenly distributed.
2
Add the peanut butter, your chosen sweetener (maple syrup or honey), and the plant-based milk. Mix everything well with a spoon until the peanut butter dissolves into the liquid and there are no more dry bits of oats visible.
3
Seal the jar tightly with a lid and place it in the refrigerator for at least 4 hours, ideally overnight, so the oats and chia seeds fully absorb the liquid.
4
Stir the oats once more before serving. If the mixture is too thick, add a little more plant-based milk. Garnish with sliced banana, an extra spoonful of peanut butter, and crunchy peanuts.
Nutritional benefits
Thanks to its high content of dietary fiber and healthy fats, this meal promotes a long-lasting feeling of fullness and supports stable blood sugar levels throughout the morning.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.