Comforting flavors and creamy in texture – these banana cinnamon overnight oats make the perfect filling breakfast with 30 grams of protein per serving. Breakfast is often the hardest to consume the recommended 20-30 grams of protein per meal and these oats are both cozy and filling.
I often discuss the importance of protein but fail to eat a high protein breakfast as a busy mom. That’s why I’ve been a bit obsessed with high protein overnight oats lately – and these are one of my favorites! They’re delicious, decadent, and not too sweet.
Plus, this recipe covers all the bases when it comes to a nutritious breakfast: there is protein, fiber, omega-3 fatty acids, calcium and potassium.
With the natural sweetness of the bananas combined with the cinnamon there’s no need to add any additional sweeteners (you definitely could, though). Overnight oats take less than 5 minutes to prep, so you can easily make them in batches and store in the fridge for a few days.
Why I Love These Overnight Oats:
- They’re thick, creamy, decadent, and comforting with a bit of nostalgia.
- These oats can be prepped in 5 minutes. Double or triple the recipe and keep in the fridge for up to 4 days. Ideal for high-protein meal prep!
- If you’re looking to increase your protein intake, breakfast is often the hardest meal to do so. These overnight oats provide grams of ~30 grams of protein.
- Because they are high in protein and fiber, these oats will help to stabilize blood sugar and keep us fuller for a longer period of time.
- Omega-3’s and fiber have many heart healthy benefits, and we often don’t consume enough foods that contain them!
- I would honestly eat these for dessert, they’re so good.
Ingredients
This recipe makes 2 servings. Double and have breakfast ready for almost the whole week!
- Rolled oats (1 1/2 cups)
- Milk (2 cups). I used almond milk.
- Sliced banana, about one large or two small. Two small bananas work well to add to the overnight oats on the day of consumption to prevent spoiling!
- Vanilla or unflavored protein powder (2 scoops). If you’re pregnant or breastfeeding, check out my top recommendations with the fewest ingredients and artificial sweeteners.
- Chia seeds (at least 3 tablespoons). The more chia seeds added, the thicker the overnight oats mixture will be. I think 3-4 is the perfect amount. Chia seeds are packed with fiber and omega-3 fatty acids, which are often lacking in most diets. Adding 1-2 tablespoons provides the heart healthy benefits of omega-3’s, which have protective effects against cardiovascular disease, obesity, and diabetes – among many other benefits.
- Cinnamon and Vanilla Extract (1 teaspoon each). Feel free to adjust per your preference!
Note: I love to make these oats with 1 cup of vanilla Greek yogurt and 1 cup of almond milk. Use this combination and omit the protein powder for a thicker variation of this recipe that’s also high in protein.
Topping Variations
- I added a tablespoon of chopped almonds for some additional crunch, as well as a dollop of whipped cream! It was absolutely delicious.
- If you don’t have protein powder, you can omit it and use 1/2 cup of vanilla Greek yogurt and 1/2 cup of water instead.
- Another idea to add more protein: add hemp hearts, which provide 10 grams of plant-based protein per serving (as well as a little nutty crunch).
How To Make Banana Cinnamon Overnight Oats
These are so absolutely delicious and nutritious – packed with protein, fiber, omega-3’s, vitamins and minerals. All it takes is just 5 simple steps and less than 5 minutes!
1. Assemble all ingredients.
Assemble all ingredients – plus a whisk for mixing, a bowl to mix in, and a glass jar. Or, if you’re not super fancy and don’t have a bunch of small mason jars lying around – just use a glass storage container or bowl to store them in.
2. Whisk the Protein Powder and Milk
This step is KEY to ensuring the the appropriate consistency of these overnight oats. Combine the milk and the protein powder into a bowl, and whisk until smooth and there are no lumps.
3. Add the Rest of the Ingredients (Except the Banana)
Pour the protein powder/milk combination into a jar, then add the rest of the ingredients and stir until the well-combined. If you’re just using a bowl, add the rest of the ingredients to the bowl and combine.
4. Refrigerate
Refrigerate at least 8 hours or overnight for the best results.
5. Add Sliced Bananas and Any Additional Toppings
Divide into two airtight storage containers or mason jars. Add sliced bananas and top with any additional toppings when ready to consume. I recommend a few chopped almonds and a dollop of whipped cream! Sprinkle some brown sugar on top for additional sweetness.
Store in the fridge for up to 5 days – best if the banana is added on day of consumption!
Frequently Asked Questions
Are These Overnight Oats Gluten-Free?
To ensure these oats are gluten-free, check that the rolled oats are certified gluten-free. Check the ingredient list of the protein powder you are using as not all are gluten-free.
Is Oatmeal Bad For You?
No, oatmeal is not bad for you. In fact, it’s quite the opposite. A systematic review and meta-analysis of oatmeal found that consuming oats can significantly reduce hemoglobin A1C, fasting blood glucose, total cholesterol and LDL (bad) cholesterol. Another study found that oat intake can reduce C-reaction protein, an inflammatory biomarker.
There have been claims circulating the internet that oatmeal can prevent us from absorbing certain nutrients. However, oatmeal contains high amounts of other nutrients like iron, B6, magnesium, and calcium – so the benefits outweigh the risk!
What Are Some Other Ways to Eat Overnight Oats?
Add your favorite berries, peanut butter, Nutella, apple pie spice, chocolate chips… the options are endless. Another recipe I love are these Berry Cheesecake Overnight Oats, which are also high in protein.
High Protein Banana Cinnamon Overnight Oats
Ingredients
- 2 cups almond milk (or preferred milk)
- 1 1/2 cups rolled oats
- 2 scoops vanilla protein powder
- 3-4 tablespoons chia seeds help to increase thickness
- 2 small bananas, sliced
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon (add more after refrigeration, if needed)
Optional Toppings
- Whipped cream
- Crushed graham crackers
- Sliced almonds or chopped nuts
- Brown sugar if you prefer a sweeter taste
Instructions
- Assemble all ingredients, a whisk, and a bowl to mix in.
- Add milk and protein powder to a bowl. Whisk until well-combined with no lumps and a smooth consistency.
- Incorporate the oats, vanilla extract, cinnamon, and chia seeds – stir until everything is mixed together.
- Refrigerate for at least 8 hours or overnight.
- Divide into two airtight storage containers or mason jars. These oats can be stored in the fridge for up to 4 days. When ready to eat, thinly slice a small banana. Top with chopped almonds and a dollop of whipped cream if you prefer! Add a sprinkle of brown sugar if needed. Enjoy!
Notes
| Nutrition Facts | |
|---|---|
| Servings: 1 | |
| Amount per serving | |
| Calories | 385 |
| % Daily Value* | |
| Total Fat 10.5g | 13% |
| Saturated Fat 1.3g | 6% |
| Cholesterol 65mg | 22% |
| Sodium 207mg | 9% |
| Total Carbohydrate 48.3g | 18% |
| Dietary Fiber 11.6g | 42% |
| Total Sugars 13.5g | |
| Protein 29.9g | |
| Vitamin D 1mcg | 6% |
| Calcium 666mg | 51% |
| Iron 4mg | 22% |
| Potassium 769mg | 16% |
Feel Free to Leave A review!
I hope you enjoyed this cozy and delicious breakfast. Please rate and review if you enjoyed this recipe! Is there anything you did differently?
I definitely need quick easy breakfast ideas. The mornings can be so busy when trying to get out the door with little ones. Thanks for the recipe.
Yes, it is so nice to have something prepped and ready to go in the morning!
I love overnight oats and I was looking for a new recipe, especially one high in protein! I’ll have to try this one out!
They are delicious!! I hope you enjoy.
Hi, I’m not a big fan of oats, can I do it with just chia seeds or something else besides oats?
That is a great question! I would just increase the amount of chia seeds (to 2-3 tablespoons) and omit the oats.
I always love quick easy breakfast ideas, something you can grab and go is definitely in my wheelhouse.
It can be a huge time-saver!