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banana cinnamon overnight oats

Banana Cinnamon Overnight Oats with Tahini

Summer Yule
Skip the banana bread and try this recipe for banana cinnamon overnight oats with tahini for a better-for-you breakfast option. It has no refined grains, no added sugar, and no added oils!
5 from 1 vote
Prep Time 10 mins
Chill time 6 hrs
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1
Calories 546 kcal

Ingredients

  • 1 banana, sliced (fresh, ripe)
  • ½ banana, mashed (can be previously frozen, overripe)
  • 1 tablespoon tahini
  • cup rolled oatmeal, dry
  • 5.3 ounces Greek yogurt, non-fat (150 grams; plain, unsweetened)
  • 2 tablespoons milk, 2%
  • ½ teaspoon cinnamon
  • 2 tablespoons walnuts, chopped
  • ½ lemon, juiced (optional)
  • pomegranate arils or other fruit for garnish (optional)

Instructions

  • Slice the fresh banana and mash the overripe banana.
  • If you are making the jar(s) a few days in advance, sprinkle the sliced banana with the optional lemon juice. This will help to prevent the banana from browning.
  • Stir the mashed banana, tahini, oats, yogurt, milk, and cinnamon together in a mixing bowl. Combine thoroughly.
  • Place half of the oat mixture into the bottom of a wide-mouth pint-sized canning jar.
  • Layer half of the sliced bananas on top of the oats.
  • Put the rest of the oat mixture into the jar and then add the rest of the bananas.
  • Top with the walnuts and any optional garnishes (such as pomegranate arils).
  • Put the lid on the jar and refrigerate overnight. Feel free to prepare several jars in advance; these will keep for 3-4 days.

Notes

This is a level 2 recipe (transition or weight maintenance). I would consider this banana overnight oatmeal recipe to be a complete meal. You're getting:
  • Protein and calcium from the Greek yogurt
  • Healthy fats from the tahini and walnuts
  • Fiber and some B vitamins from the oatmeal
  • Potassium-rich fruit from the bananas
Kick this recipe down to level 1 by skipping the walnuts and substituting skim milk for the 2%. You'll still be getting some fat from the tahini.
On the other hand, you can add more energy density to this recipe by using whole milk and whole milk yogurt. You may use sweetened vanilla yogurt instead of the plain yogurt here if you prefer things sweeter. However, that will add additional calories and some added sugar.
Feel free to add another 1-2 tablespoons of milk to your oat mixture if you'd like oats with a thinner consistency. Chia seeds are a great addition to overnight oats when you want things thicker.
Nutrition information is for one serving of the recipe and does not include any optional garnishes.

Nutrition

Calories: 546kcalCarbohydrates: 70.4gProtein: 25.7gFat: 21.6gSaturated Fat: 3.3gSodium: 94.9mgPotassium: 1036mgFiber: 9.1gVitamin A: 4.6% DVVitamin C: 27.3% DVCalcium: 57.5% DVIron: 15.2% DV
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