Prebiotic-Packed Overnight Oats
Kickstart your day with this make-ahead, prebiotic-packed overnight oats recipe, featuring a blend of oats, green banana, apple, and flaxseeds for a gut-healthy and satisfying breakfast.
For 1 serving
Prepare the fruit: Peel and mash the half-green banana thoroughly with a fork. Grate the half apple using a fine grater.
Combine dry ingredients: In a jar with a tight-fitting lid (such as a Mason jar) or a small bowl, combine the rolled oats, ground flaxseed, and ground cinnamon. Add the optional chia seeds if using.
Add wet ingredients and fruit: Pour in your milk of choice and the optional maple syrup or honey. Add the mashed green banana and grated apple to the mixture.
Mix thoroughly: Stir all ingredients together until well combined and no dry spots remain. Ensure the banana and apple are evenly distributed throughout the oats.
Cover and refrigerate: Securely cover the jar or bowl and refrigerate for at least 6 hours, or preferably overnight, to allow the oats to soften and absorb the liquid.
Check consistency: In the morning, give the oats a good stir. If the mixture is too thick, add a splash more milk until your desired consistency is reached.
Serve: Top with your chosen chopped nuts or seeds just before serving. Enjoy cold.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Adjusting Consistency: If you prefer a thinner consistency, add an extra splash of milk in the morning. For a thicker texture, you can add an additional teaspoon of chia seeds when initially mixing.
- 2Banana Ripeness: Using a slightly green banana is key for resistant starch, a powerful prebiotic. If you only have ripe bananas, the recipe will still be delicious but will have less resistant starch content.
- 3Sweetener Options: Customize sweetness to your liking. Besides maple syrup or honey, you can use a pinch of stevia, a date paste, or simply rely on the natural sweetness of the apple and banana.
- 4Meal Prep Pro-Tip: Prepare several jars of these overnight oats at the beginning of the week for quick and healthy breakfasts on busy mornings. They typically last 3-4 days in the refrigerator.
Adapt it for your goals.
Chocolate Boost
Stir in 1 tablespoon of unsweetened cocoa powder and a few chocolate chips for a delicious chocolatey twist. The cocoa also adds additional antioxidants.
Berry BlastBerry Blast
Add 1/4 cup of fresh or frozen berries (blueberries, raspberries, or sliced strawberries) along with the apple and banana for extra antioxidants and natural sweetness.
Protein PowerProtein Power
Mix in 1 scoop of your favorite unflavored or vanilla protein powder with the dry ingredients to boost the protein content, making it even more filling.
Why this is on our healthy list.
Supports Gut Health
Packed with multiple prebiotics from oats, green banana, flaxseeds, and apple, this recipe feeds beneficial gut bacteria, promoting a healthy microbiome and improved digestion.
Sustained Energy Release
The complex carbohydrates in rolled oats and resistant starch from green banana provide a slow, steady release of energy, helping to prevent blood sugar spikes and keep you feeling full longer.
Rich in Fiber and Nutrients
High in dietary fiber, this breakfast aids in digestive regularity and cholesterol management. It also delivers essential vitamins and minerals from the fruits and oats.
Frequently asked questions
While you can, rolled oats are recommended as they provide a better texture and absorb liquid more slowly, preventing a mushy consistency. Quick oats tend to become too soft and lose some of their chewiness.
