Peanut Butter Banana Protein Overnight Oats for Weight Loss

If mornings feel rushed and you still want a breakfast that keeps you full, this recipe is for you. Peanut Butter Banana Protein Overnight Oats are creamy, satisfying, and ready to eat straight from the fridge. You’ll get steady energy, plenty of protein, and a flavor combo that never gets old.

It’s a simple prep, no cooking required, and perfect for busy weekdays. Make it once, enjoy all week.

What Makes This Special

• Balanced macros: Protein, fiber, and healthy fats work together to keep you full and support weight loss.
• Meal-prep friendly: Mix it up in 5 minutes and breakfast is set for the next day.
• Steady energy: Oats and banana provide slow-digesting carbs, so no mid-morning crash.
• Customizable: Adjust sweetness, texture, and protein to fit your goals and taste.

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1/2 to 3/4 cup unsweetened almond milk (or milk of choice)
• 1/2 medium banana, mashed (save a few slices for topping if you like)
• 1 scoop vanilla or unflavored protein powder (about 20–25 g protein)
• 1 tablespoon natural peanut butter (or powdered peanut butter for fewer calories)
• 1 tablespoon chia seeds or ground flaxseed
• 1/2 teaspoon vanilla extract (optional)
• Pinch of cinnamon and a small pinch of salt
• Sweetener to taste: 1–2 teaspoons maple syrup, honey, or a few drops of stevia (optional)

How to Make It

1. Mash the banana: In a jar or bowl, mash half a banana until smooth.
2. Add wet ingredients: Stir in almond milk, vanilla, and sweetener if using.
3. Mix in protein: Whisk in the protein powder until no lumps remain. Add a splash more milk if it gets too thick.
4. Add the rest: Stir in oats, chia or flax, cinnamon, and a pinch of salt.
5. Swirl in peanut butter: Dollop the peanut butter and gently swirl it through the mixture.
6. Chill: Cover and refrigerate for at least 4 hours, ideally overnight.
7. Serve: In the morning, stir, adjust thickness with a bit more milk, and top with a few banana slices if desired.

Storage Instructions

• Refrigerator: Keeps well for 3–4 days in a sealed jar.
• Batch prep: Make multiple jars at once; add fresh banana slices right before eating for best texture.
• Do not freeze: The texture of oats and banana doesn’t hold up well once frozen and thawed.

Why This is Good for You

• Protein supports fullness: Protein powder and peanut butter help reduce cravings and stabilize appetite.
• Fiber for steady energy: Oats, chia, and banana offer soluble fiber that slows digestion and supports gut health.
• Healthy fats: Peanut butter and seeds add fats that make the meal more satisfying and keep you fuller longer.
• Smart calories: It’s nutrient-dense, making it easier to stick to a calorie deficit without feeling deprived.

Pitfalls to Watch Out For

• Too much sweetener: Banana already adds sweetness; extra sugar can bump calories quickly.
• Portion creep: A heavy-handed scoop of peanut butter can add 100+ extra calories.

  Measure it.

• Low-quality protein: Some powders are high in added sugars. Choose a clean protein with minimal extras.
• Wrong oats: Instant oats can turn mushy; steel-cut won’t soften enough. Use rolled oats for best texture.

Variations You Can Try

• Lower-calorie swap: Use powdered peanut butter instead of regular to cut fat and calories.
• Dairy boost: Use Greek yogurt for extra creaminess and protein.

  Replace 1/4 cup of milk with yogurt.

• Chocolate twist: Add 1 teaspoon cocoa powder or use chocolate protein powder.
• Crunch factor: Add a sprinkle of cacao nibs or chopped peanuts in the morning.
• High-fiber upgrade: Add 1–2 tablespoons of psyllium husk or extra chia (add more milk to balance).
• Plant-based protein: Use pea or soy protein for a vegan option.

FAQ

Can I make this without protein powder?

Yes. Add 1/3 cup Greek yogurt or an extra tablespoon of peanut butter and chia seeds for more protein. It won’t be as high in protein as with a scoop of powder, but it will still be filling.

How many calories are in a serving?

It depends on your exact ingredients, but a typical jar is around 350–450 calories.

Use powdered peanut butter and a zero-calorie sweetener to bring it to the lower end.

Can I eat this warm?

Yes. Heat gently on the stove or in the microwave with a splash of milk, stirring often. Don’t overheat or it can get gluey.

What’s the best protein powder for this?

A whey isolate mixes smoothly and tastes creamy.

For dairy-free, try a pea protein blend. Choose vanilla or unflavored with no or low added sugar.

Can I prep for the whole week?

You can prep up to four days in advance. For days 3–4, add fresh banana slices right before eating to keep them from browning and getting mushy.

Final Thoughts

Peanut Butter Banana Protein Overnight Oats are a practical, tasty way to stay on track with weight loss.

They’re quick to prep, customizable, and keep you comfortably full for hours. Make a few jars on Sunday, and your weekday mornings just got a lot easier—and a lot more satisfying.

Peanut Butter Banana Protein Overnight Oats for Weight Loss - Easy, Filling, and Delicious

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings 2 servings

Ingredients

  

• 1/2 cup old-fashioned rolled oats
• 1/2 to 3/4 cup unsweetened almond milk (or milk of choice)
• 1/2 medium banana, mashed (save a few slices for topping if you like)
• 1 scoop vanilla or unflavored protein powder (about 20–25 g protein)
• 1 tablespoon natural peanut butter (or powdered peanut butter for fewer calories)
• 1 tablespoon chia seeds or ground flaxseed
• 1/2 teaspoon vanilla extract (optional)
• Pinch of cinnamon and a small pinch of salt
• Sweetener to taste: 1–2 teaspoons maple syrup, honey, or a few drops of stevia (optional)

Instructions

 

• Mash the banana: In a jar or bowl, mash half a banana until smooth.
• Add wet ingredients: Stir in almond milk, vanilla, and sweetener if using.
• Mix in protein: Whisk in the protein powder until no lumps remain. Add a splash more milk if it gets too thick.
• Add the rest: Stir in oats, chia or flax, cinnamon, and a pinch of salt.
• Swirl in peanut butter: Dollop the peanut butter and gently swirl it through the mixture.
• Chill: Cover and refrigerate for at least 4 hours, ideally overnight.
• Serve: In the morning, stir, adjust thickness with a bit more milk, and top with a few banana slices if desired.