Kefir is the secret ingredient making these overnight oats extra gut friendly. As a fermented food, kefir supports healthy gut bacteria. On top of that, Vitamin-B rich oats, omega-3 and calcium rich chia seeds and protein rich hemp hearts provide a hefty dose of gut-friendly fiber. These peanut butter and banana overnight oats are a dietitian’s dream! Enjoy this filling, satisfying and balanced breakfast to keep you nourished and energized all morning long!
I am a huge fan of overnight oats. I love that you can prep them ahead and know that you have a nourishing and delicious breakfast just waiting for you in the fridge. Plus, the combinations are endless! From turning your favorite pastry into cinnamon roll overnight oats to blending ‘em up for a high protein chocolate peanut butter overnight oat variation, you’ll never get bored.
I love this good-for-your-gut overnight oats recipe. Powered by the fermented benefits of kefir, I added in one of my favorite flavor combos – peanut butter and banana (if you love it as much as me you have to try this smoothie!) – to create a tasty breakfast the whole family will love!
What Exactly Is Kefir?
Over the years of being a dietitian, I have had many clients ask about the benefits of incorporating kefir into their diets. It’s a product that’s been around for a while and is known for its gut health promoting powers. So what exactly is it?
Kefir is a fermented drink, kind of like a thinner yogurt, but with an extra tangy twist. What makes kefir special is its probiotic power. It’s loaded with these friendly bacteria and yeasts that work wonders for your gut health. Think of it as a delicious, creamy elixir that not only tastes great but also gives your tummy some serious love. Plus, it’s so versatile! You can drink it straight up, use it in recipes like these overnight oats, or even blend it into these key lime smoothie pops for an extra boost of goodness.
What You Need To Make Peanut Butter & Banana Kefir Overnight Oats
Quick oats: I like to use quick oats in my overnight oat recipes but you can use rolled oats too. They just might take a little longer to soften. Oats are the fiber-rich foundation in this recipe that give you that energy you need to start your day off on the right foot.
Kefir: Overnight oats are usually made with milk or non-dairy milk. This version is made with kefir. Kefir is the creamy base of this recipe and adds a tangy flavor mellowed out by the peanut butter and banana.
Hemp hearts: I’m a big fan of adding hemp hearts into my overnight oat recipes (like these Brown Sugar Overnight Oats) for an extra dose of protein. Hemp hearts also add a nutty flavor to this recipe which compliments the sweetness of the banana.
Chia seeds: Chia seeds are an amazing ingredient. I love using them in smoothies, chia seed puddings, and overnight oats. Not only do they pack a powerful nutritional punch (more on that here), they also add to the overall texture of this recipe. When chia seeds are soaked in liquid for a period of time, they become gelatinous and help keep the creamy texture in these kefir overnight oats.
Vanilla and maple syrup: For a touch of sweetness and added flavor, I used vanilla extract and maple syrup. You can experiment with different sweeteners and aromatics if you want to. These would be great with spices like cinnamon and nutmeg and sweeteners like honey or brown sugar.
Peanut butter: I love the role that peanut butter plays in this recipe. Not only is it a delicious flavor booster, it also adds a rich creamy texture that I love. Plus peanut butter with banana is a match made in breakfast heaven.
Intuitive eating tip: In the past, I struggled with choosing the right peanut butter. But after learning about intuitive eating and practicing it myself, I realized that the best peanut butter is the one that tastes good, feels good, and is satisfying to you. So instead of stressing yourself out by overanalyzing which one to choose, choose the one you like the best.
Banana: You can use fresh banana or you can use frozen banana (just defrost it a little bit so you can mash it up nicely). I love how the banana adds a natural sweetness to this recipe. The banana combined with the peanut butter adds a richness to the oats, creating a tasty mouthfeel that makes each spoonful delish!
How To Make These Creamy Overnight Oats
In a medium bowl, combine the oats, hemp hearts, chia seeds, vanilla, kefir, 1 tablespoon maple syrup, peanut butter, and bananas. Mix the ingredients together until well combined. Adjust to taste with more maple syrup if desired.
Portion into 5 small containers or mason jars (or keep in one large container and scoop out when ready to eat). Put in the fridge for at least 2 hours or overnight to set. When ready to serve, top with more banana and peanut butter if desired.
Nutritional Benefits (Nutrition By Addition)
This recipe is a perfect example of nutrition by addition. It looks at what you can add to your plate instead of what you need to cut out. I wanted to create a recipe that supported overall gut health while also being packed full of nutrition.
So let’s dive into what nutritional goodness these ingredients hold!
Kefir: Kefir is a nutritional powerhouse. Its probiotic properties promote a healthy gut microbiome, aiding digestion and supporting immune health. Rich in calcium, kefir contributes to bone strength and offers a significant protein punch, making it an excellent addition to your morning routine.
Oats: I’m a huge fan of oats and what they can add to your plate. I remember when I was working in the Healthy Heart Clinic at St Paul’s Hospital during my did my dietetic internship, oats were pretty much gold! Oats are an excellent source of fiber (soluble fiber in particular) which can help lower cholesterol, balance blood sugars, aid digestion, support regular bowel movements, and make us feel full for longer. Oats are also rich in protein, manganese, magnesium, iron, and B vitamins.
Hemp hearts & chia seeds: Hemp hearts are a great plant-based source of protein (10 grams per 3 tablespoons), and are also rich in Omega-3s. Chia seeds also are a great source of nourishing fats (more omega-3s), plus they’re packed full of fiber supporting blood sugar balance and digestive health
Peanut butter: I love me some peanut butter. Not only is it creamy, it’s also packed full of nutrients like protein and nourishing fats which help us feel full for longer and help keep our blood sugars level in between meals.
Banana: Bananas are potassium and vitamin C rich. Potassium helps keep our cells hydrated which is important for a variety of functions. Vitamin C is a powerful antioxidant, helping protect our body from free radicals while also supporting immune health.
Recipe, Kitchen, & Time Saving Hacks
I love finding little hacks to help you save time and energy in the kitchen while also reducing food waste. Here are a few I used when making these overnight oats.
Freeze your ripe bananas: I swear everytime I look at my bananas one day they’re green and the next they’re brown. Don’t let those go to waste! Peel any overly ripe bananas and freeze them in a reusable freezer bag. Throw them in smoothies or in this overnight oats recipe (just let it thaw for a few minutes before mashing it).
Meal prep: I love to double (even triple) this recipe on Sunday prep day so that my husband, Meik, and I have a week of breakfasts and snacks—the kids are even fans of this recipe! This is such a life saver. Knowing that I don’t need to think about what I’m eating saves me so much time and energy. I love storing them in these serving size mason jars.
If you make these Peanut Butter & Banana Overnight Oats, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintPeanut Butter & Banana Kefir Overnight Oats
- Total Time: 2 hours 5 minutes
- Yield: 5 1x
Description
Kefir is the secret ingredient making these overnight oats extra gut friendly. As a fermented food, kefir supports healthy gut bacteria. On top of that, Vitamin-B rich oats, omega-3 and calcium rich chia seeds and protein rich hemp hearts provide a hefty dose of gut-friendly fiber. These peanut butter and banana overnight oats are a dietitian’s dream! Enjoy this filling, satisfying and balanced breakfast to keep you nourished and energized all morning long!
Ingredients
2 cups quick oats
½ cup hemp hearts
¼ cup chia seeds
2 tsp vanilla extract
3 cups plain kefir
1–2 tbsp maple syrup
¼ cup peanut butter + more for topping
3 bananas, mashed + more for topping
Instructions
-
In a medium bowl, combine the oats, hemp hearts, chia seeds, vanilla, kefir, 1 tablespoon maple syrup, peanut butter, and bananas. Mix the ingredients together until well combined. Adjust to taste with more maple syrup if desired.
-
Portion into 5 small containers or mason jars (or keep in one large container and scoop out when ready to eat). Put in the fridge for at least 2 hours or overnight to set. When ready to serve, top with more banana and peanut butter if desired.
- Prep Time: 5
- Cook Time: 2 hours
Gabriela says
This was delicious! Perfect amount of sweetness, slightly tart, and great texture.
Lindsay Pleskot, RD says
So happy to hear you enjoyed the combo and flavors Gabriela! Thank you for sharing!
Jenna says
These overnight oats are seriously delicious! I absolutely loved the flavour combination, and it turned out wonderfully creamy and satisfying.
Lindsay Pleskot, RD says
Thank you for sharing Jenna! So glad you liked it!
Sandra L says
I loved this recipe! I doubled it and had a week of breakfasts for my husband and I. We ended up topping them with apples at the end of the week because we ran out of bananas (and it worked well!) I will definitely make it again!
Lindsay Pleskot, RD says
So happy to hear this Sandra! Isn’t it the best to have breakfast prepped and ready for you?! I love the apples substitution! Glad it worked out. Enjoy!
Evelynn says
I made this overnight oatmeal recipe with kefir for easy breakfasts for my two boys and I… they begged me to make it again the next week! I love how creamy and filling it is plus so healthy and added probiotics!! Winner winner.
This will be on repeat at our house!
Lindsay Pleskot, RD says
Wohoooo! Total WIN!! So happy to hear this Evelynn! it’s a favorite in our house too. Enjoy!
Tanner Hodgson says
We love this. Thank you Lindsay.
Lindsay Pleskot, RD says
Ah yay!! So happy to hear. So happy for you two! Hope this provides some extra time for baby snuggles! xo