Is overnight oats actually healthy?

It depends on what you put into the overnight oats. This overnight oats recipe is healthy. It’s rich in fiber, antioxidants, vitamins, and minerals from the oats and fruit, while chia seeds and walnuts provide omega-3s and additional fiber. Unlike recipes with added sugars or artificial sweeteners, this one uses natural sweetness from berries, bananas, and optional dates to keep it nutritious.

Is overnight oats with yogurt good for you?

Yes! Overnight oats with yogurt are a great way to start your day. The oats provide fiber and slow-digesting carbs, while yogurt adds probiotics, protein, and creaminess. When combined with healthy fats like nut butter and fresh fruits, it's a balanced and satisfying meal.

What not to add in overnight oats?

Avoid ingredients that may not hold up well overnight, such as crispy toppings or ingredients that spoil quickly. Stay away from too much added sugar, overly processed toppings, or anything you're allergic to. It's best to add crunchy items like granola or nuts just before serving to preserve texture.

Overnight Oats Parfait with Caramelized Bananas

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This overnight oats parfait with caramelized bananas and peanut butter is the ultimate decadent meal prep breakfast that fuels your body and satisfies your taste buds. If you're looking for a family-friendly weekday breakfast, this oat parfait is your new go-to! It's the perfect meal for busy mornings when you need a nutritious breakfast that's both delicious and convenient.

Overnight oats parfait with caramelized banana in a mason jar with wooden spoon on the side.

Overnight oats are a popular meal prep option. For easy meal prep recipes, be sure to check out the apple cinnamon overnight oats, lemon blueberry overnight oats, and overnight oats with berries.

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Why You'll Love This Healthy Breakfast
Ingredients
Tips for a Successful Overnight Oats Parfait
How to Make It
Serving Suggestions
Frequently Asked Questions
Overnight Oats Recipes to Check Out
Overnight Oats Parfait with Caramelized Bananas Recipe

Why You'll Love This Healthy Breakfast

🥣 This oatmeal parfait combines fiber-rich oats, healthy fats from nut butter, and the natural sweetness of maple syrup and caramelized bananas.

🥣 It's a filling breakfast layered with creamy soy yogurt, bananas, and the nutty goodness of peanut butter.

🥣 Whether you prefer peanut butter or almond butter, this recipe can be adjusted to suit your personal preference. Use sunbutter for a nut-free version.

🥣 Customize your oat parfaits by adding your favorite fresh fruits (like fresh berries, mango, or kiwi), offering more health benefits in every bite.

🥣 It also works well with a store-bought plain plant-based Greek yogurt for extra protein.

🥣 This recipe is kid-friendly, making a great healthy alternative to sugary cereals with added chemicals and preservatives.

Ingredients

Overnight Oats Ingredients:

Rolled oats: Provide complex carbohydrates and fiber, giving the oat mixture a chewy texture and keeping you full longer. Use gluten-free oats if you have a gluten sensitivity. Check out this article about the health benefits of oats to learn more.
Chia seeds or flax seeds: Packed with omega-3 fatty acids, fiber, and protein for added nutrition.
Cinnamon: Adds warmth and depth of flavor that complements the bananas and nut butter beautifully.
Almond milk: A dairy-free alternative rich in vitamin E and low in calories. You can use your favorite brand.
Pure maple syrup: Natural sweetener that adds a touch of caramel-like flavor.
Vanilla bean powder (or vanilla extract): Enhances the flavor and adds a subtle sweetness.

Caramelized Bananas:

Ripe bananas, sliced: Adds natural sweetness, potassium, and a soft, caramelized texture.
Pure maple syrup: Helps create a golden caramelized crust on the bananas. Many recipes use coconut sugar or brown sugar, but we like pure maple syrup.

Additional Layers:

Soy yogurt: Offers probiotics and extra protein; choose plain yogurt if avoiding added sugars. You can substitute it with plain plant-based Greek yogurt.
Peanut butter or almond butter: A source of healthy fats and protein that adds creaminess and richness.

Optional Toppings:

Fresh fruits (e.g., berries, kiwi, or mango): Brings color, texture, and a boost of antioxidants and vitamins.
Unsweetened shredded coconut: Adds depth of flavor and coconutty goodness.

Tips for a Successful Overnight Oats Parfait

Equipment: Use a mixing bowl to prep your oats efficiently. We recommend an air fryer to caramelize the bananas, but you can use a skillet if you do not have an air fryer.
Protein Boost: For extra protein, opt for plant-based Greek yogurt or add more homemade soy yogurt.
No Fuss Breakfast Prep: The convenient mason jar is the key! Make multiple jars at once for easy weekday grab-and-go breakfasts.
Make it Fancy: If you're preparing this for brunch (not meal prepping for the work week), use a clear yogurt bowl so you can see the layers.
Flavor Bomb: Dust the top of the oatmeal with cinnamon.
Meal Prep: Keep overnight oats parfait in an air-tight container, like a mason jar, in the fridge for up to 3 days.

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How to Make It

Prep Time: 30 minutes (plus overnight chilling time)

Prepare the Oat Mixture

In a small or medium bowl, add a cup of rolled oats, chia seeds (or flax seeds), a cup of almond milk, half of the maple syrup, cinnamon, and vanilla bean powder (or vanilla extract). Stir until everything is well combined. At this point, you can give it a taste and adjust it by adding a bit more cinnamon, maple syrup, or vanilla to your liking. Let it sit for at least 15 minutes so the flavors combine and develop a chewy texture.

Almond milk being poured into a small mixing bowl with rolled oats, chia seeds, cinnamon, vanilla, and maple syrup. — 1. In a small or medium bowl, add a cup of rolled oats, chia seeds (or flax seeds), a cup of almond milk, half of the maple syrup, cinnamon, and vanilla bean powder (or vanilla extract).

A woman's hand stirring the oat mixture with a spoon in a mixing bowl. — 2. Stir until everything is well combined. (Note: At this point, you can give it a taste and adjust it by adding a bit more cinnamon, maple syrup, or vanilla to your liking.)

Oat mixture that's been sitting for 15 minutes and almond milk has been absorbed by the rolled oats and chia seeds. — 3. Let the oat mixture sit for at least 15 minutes so the flavors combine and develop a chewy texture.

Caramelize the Bananas

Slice the bananas in half and then split them in half again. Using a small spoon or brush, coat the banana slices, split side up, with a thin layer of maple syrup. Place bananas on parchment paper and put them in the air fryer at 400°F (205°C) for 9 to 11 minutes or until golden and caramelized. Set aside to cool to room temperature.

Banana that's been cut in half and then split in half again. — 4. Slice the bananas in half and then split them in half again.

A woman's hand using a small spoon to spread a thin layer of pure maple syrup on the banana cut side up. — 5. Using a small spoon or brush, coat the banana slices, split side up, with a thin layer of maple syrup.

Sliced bananas in the air fryer basket that's been lined with parchment paper. — 6. Place bananas on parchment paper and put them in the air fryer at 400°F (205°C) for 9 to 11 minutes or until golden and caramelized.

Caramelized bananas on a plate cooling. — 7. Set aside the caramelized bananas to cool to room temperature.

If you don't have an air fryer, you can caramelize the bananas in a skillet over medium heat on the stovetop with a tablespoon of avocado oil, a neutral oil, low in saturated fat compared to coconut oil. Saute for 6 to 8 minutes until golden brown and caramelized.

Assemble the Parfait

A 16 oz mason jar works great as yogurt parfait jars for easy transport. Start with the bottom of your mason jar:

Spoon in a quarter of the oat mixture.
Add two pieces of caramelized bananas to the top of the oat layer.
Drizzle some peanut butter or almond butter.
Add a yogurt layer using soy yogurt or your preferred plain plant-based yogurt.
Repeat the layers, ending with chopped walnuts (or pecans) on top of the yogurt layer.
Optional: Add a fruit layer with fresh fruits of your choice or shredded coconut flakes.

Peanut being drizzled on a layer of oat mixture and caramelized banana in a mason jar. — 8. Spoon in a quarter of the oat mixture, add two pieces of caramelized banana and drizzle some peanut butter (or almond butter).

Soy yogurt being added as a layer on the overnight oats parfait. — 9. Add a yogurt layer.

Chopped walnuts being added to the top of the yogurt layer. — 10. Repeat the layers ending with chopped walnuts (or pecans) on top of the last yogurt layer.

Overnight Oats Parfait with Caramelized Banana and Peanut Butter in a mason jar.

Chill and Enjoy!

Technically, you can eat this overnight oats parfait immediately. For best results, allow the oats to chill in the fridge for at least two hours, ideally overnight. Leftovers keep well in an air-tight container in the refrigerator for up to 3 days.

Overnight Oats Parfait with Caramelized Bananas

Why You'll Love This Healthy Breakfast