Easy Banana Overnight Oats with Chia Seeds (Vegan, Gluten-Free)

These easy banana overnight oats with chia seeds are vegan and gluten-free. Prep them in five minutes, and leave the rest of the work to the refrigerator. In the morning you have a delicious, nutritious breakfast waiting for you! Healthy and packed with fiber, this is an easy breakfast to take on the go.

Items needed to make easy banana overnight oats that are vegan and gluten-free

• Large glass bowl
• Ripe bananas—the more ripe, the sweeter the oats will be!
• Gluten-free quick oats. I buy this brand.
• Chia seeds
• Almond milk (or plant-based milk of choice)
• Vanilla extract—learn how to easily make my homemade vanilla extract using an Instant Pot here.
• Ground cinnamon
• Toppings—I like using almond butter, coconut whipped cream, jam, berries and Bare Snacks fruit chips. 

How to make banana overnight oats, step-by-step

Step 1: Place two ripe bananas in a large glass bowl. Mash together with a fork until creamy and most of the lumps are gone.

Step 2: Add in gluten-free oats, chia seeds, almond milk, cinnamon, and vanilla extract. Stir together until well blended, about 2-3 minutes.

Step 3: Cover and place in refrigerator overnight (or a minimum of 3 hours) to let oats set up. Serve in small jars. Add jam in the bottom if desired, and add toppings.

Top tips for making fail-proof banana overnight oats

• Make sure the bananas are ripe. If they are too green, they don't mash well and the flavor and texture of the oats won't be as sweet and creamy. If you want it a tad sweeter, add 1-2 teaspoons of maple syrup. 
• Quick rolled oats are what this recipe calls for. Making them with steel cut oats will NOT yield the same results. However, you can use any brand of rolled oats that you prefer or have on hand.
• If the oats are too thick and not absorbing enough liquid, add more milk, ¼ cup increments at a time until desired texture and thickness. Alternately, if oats are too runny, add 1 tablespoon of chia seeds and ¼ cup rolled oats. These will absorb excess liquid and give it that creamy consistency
• I find it easiest to make the oats in a large bowl, and then divide them into small meal prep mason jars once it is set in the morning. However, they can be transferred into separate jars directly after mixing all ingredients if preferred.
• Store the overnight oats in airtight containers for up to 5 days, enough for a week's worth of meal prep. After that, they lose their flavor and color, and it's best to make a new batch.

Do you eat overnight oats hot or cold?

Great question! And the answer is: it's entirely up to you! Traditionally, most people eat them cold. Add on your desired toppings and go! However, if you can't handle cold oats first thing in the morning (totally get it), these easy banana overnight oats can be warmed up in the microwave for 30 seconds, then served.

Health benefits of banana overnight oats with chia seeds

As a holistic nutritionist and herbalist, I aim to make food that is not only DELIGHTFUL to the senses, but is also packed with nutrition. Oats and chia seeds are loaded with fiber, which is essential for good gut health, along with other vitamins and minerals such as copper, magnesium, iron, and selenium (source). They are also a good source of omega-3 fatty acids, which support optimal heart health and have been suggested to reduce inflammation in the body (source).

Choosing fresh toppings like berries provide a significant dose of antioxidants, which support the body's ability to combat free radicals and oxidative stress on the cellular level because they contain phenolic compounds. These compounds are responsible for various health benefits of berries, such as prevention of inflammation disorders, cardiovascular diseases, or protective effects to lower the risk of various cancers (source). These banana overnight oats are also a good source of plant-based protein when adding dried fruit chips and nut butter, to keep the body feeling satisfied and energized for the day!

Make it even more nourishing by adding in supplements

For an extra dose of nutrition, I like to sprinkle in some supplements to my overnight oats, like adaptogenic herb powders ashwagandha or astragalus. Adaptogens are herbs that exhibit neuro-protective, anti-fatigue, antidepressive, and central nervous system stimulating activity. In addition, a number of clinical trials demonstrate that adaptogens exert an anti-fatigue effect that increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention (source).

In other words, banana overnight oats + adaptogenic herbs = best day EVER.

More easy gluten-free breakfast and brunch recipes you might like!

• Quick & Healthy Chocolate Banana Muffins (made in a blender!)
• Easy Baked Frittata with Spinach
• Metabolism-Boosting Strawberry Smoothie Bowl
• Chocolate Cinnamon Chia Seed Pudding
• Healthy Brown Rice Breakfast Bowl with Eggs & Spinach

If you try this banana overnight oats recipe, please let me know how you like it in the comments below. I absolutely love hearing from you! You can also FOLLOW ME on Instagram, Pinterest and Facebook, for more nourishing recipes like this, and behind the scenes cooking and holistic wellness tips!

Easy Banana Overnight Oats (Vegan, Gluten-Free)

By: Abbey Rodriguez

PRINT PIN RECIPE

Easy banana overnight oats with chia seeds (vegan and gluten-free) are a healthy and easy meal prep breakfast to take on the go.

Prep Time 5 minutes

Cook Time 5 minutes

Resting time 3 hours

Total Time 3 hours 10 minutes

Servings: 4

Calories: 272kcal

Ingredients

• 2 bananas ripe
• 2 cups quick rolled oats gluten free
• 3 tablespoon chia seeds
• 2 ½ cups almond milk
• ½ teaspoon ground cinnamon
• 1 tsp vanilla extract

Toppings

• Almond butter
• Raspberries
• Coconut whipped cream
• Bare Snacks dried fruit chips
• Ashwagandha powder
• Astragalus powder

Instructions

• In a large bowl, mash together ripe bananas with a fork until creamy and most of the lumps are gone.
• Stir in gluten-free oats, chia seeds, almond milk, cinnamon and vanilla extract. Mix until all ingredients are well combined. Cover and set in the refrigerator overnight (or a minimum of 3 hours).
• To serve, dish into bowls or jars. Top with almond butter, cream, fruit, dried fruit chips, or any other favorite toppings of your choice. Optional: add in jam to the bottom of the jar for more sweet flavor.

Notes

• Make sure the bananas are ripe. If they are too green, they don't mash well and the flavor and texture of the oats won't be as sweet and creamy. Add 1-2 teaspoons of maple syrup if you want it sweeter.
• Quick rolled oats are what this recipe calls for. Making them with steel cut oats will NOT yield the same results. However, you can use any brand of rolled oats that you prefer or have on hand.
• If the oats are too thick and not absorbing enough liquid, add more milk, ¼ cup increments at a time until desired texture and thickness. Alternately, if oats are too runny, add 1 tablespoon of chia seeds and ¼ cup rolled oats. These will absorb excess liquid and give it that creamy consistency
• I find it easiest to make the oats in a large bowl, and then divide them into small meal prep mason jars once it is set in the morning. However, they can be transferred into separate jars directly after mixing all ingredients if preferred.
• Store the overnight oats in airtight containers for up to 5 days, enough for a week's worth of meal prep. After that, they lose their flavor and color, and it's best to make a new batch.
• I like to add adaptogenic herb supplements like ashwagandha and astragalus to my oats for an added dose of nutrition. Adaptogens are plants that have an anti-fatigue effect that increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention. Perfect for breakfast!

Nutrition

Serving: 4oz | Calories: 272kcal | Carbohydrates: 45g | Protein: 8g | Fat: 7g | Sodium: 207mg | Potassium: 394mg | Fiber: 9g | Sugar: 7g | Vitamin A: 40IU | Vitamin C: 5.1mg | Calcium: 272mg | Iron: 2.6mg