Sun Butter Banana Overnight Oats



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Hi friends!  Hope your 2018 is off to a wonderful start.  This month, I have kicked things off by experimenting with new breakfast possibilities.  As I mentioned in a previous IG post, I have always been a breakfast eater but sometimes, when pressed for time, it's not always the most substantial breakfast I could have.  So this month I have been making it more of a priority to get a substantial (yet still quick and simple) breakfast - one that really tides me over until lunch.  After the first week of these more substantial breakfasts, just as I suspected, I have been much more productive during those morning hours (which is great, because mornings are my favorite).  Not only that, but I am not ravenous for lunch so can make the best choices that I know will fill me up and give me energy through the rest of my workday  (v.s. feeling lethargic and worn out at 2 p.m.).  It even makes those afternoon workouts better!

You may be asking, "What do you mean by 'substantial'"?  Well, by "substantial" I mean a breakfast that contains at least10 - 20 grams of protein, some quality carbohydrate, whether that comes from fruit, yogurt or whole grains, and / or some healthy fat.  My breakfasts this last week consisted of scrambled eggs and fruit, high protein yogurts with my current favorite Purely Elizabeth blueberry granola and some fruit, and several overnight oat varieties, including this new discovery, my SunButter Banana Overnight Oats.  I know, I know, overnight oats are old news.  I'm well aware.  However, as popular as they have been, I'm just now jumping on board.  I've played with different flavors, including a blueberry variety and a cherry one that is packed with flavor, not to mention the nutritious benefits!  I'll certainly give you details on these other satisfying varieties but today it is all about this Sun Butter Banana variety that has earned a spot for itself on my "breakfast go-to" list.

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This bowl is full of quality carbohydrates from the milk, oats and banana, packed with protein from the oats, milk and SunButter, full of fiber from the banana and oats, and offers some healthy fats from the SunButter.  This one-bowl-breakfast keeps me full and energized until lunch and all I have to do in the mornings is take it out of the refrigerator and stir all of the layers together.  Perfection!

So, here you go - my recipe for this SunButter Banana Overnight Oats.  I hope it simplifies and fuels your morning and, for those non-breakfast eaters out there, gets you on the breakfast eating bandwagon. 

Happy Fueling!





  • 1/2 cup rolled oats*

  • 1/4 cup 1% milk

  • 1 small (6" - 7" long) banana, cut into two halves.

  • 1/8 teaspoon ground cinnamon

  • 2 tablespoons 1% milk

  • 1 tablespoon sunflower seed butter (I used SunButter here) or other seed or nut butter

* I recommend the regular rolled oats.  Steel cut may not soften enough over night and still be tough in the morning and the quick cooking oats may get too mushy.


In a small bowl or on a cutting board, mash 1 of the banana halves.

  1. To a medium size container or mason jar add 1/4 cup dry oats.

  2. Add the 1/4 cup milk.

  3. Add the mashed half of the banana.

  4. Add 1 tbsp seed, peanut or nut butter, spreading as evenly over the mashed banana layer as you can.

  5. Sprinkle cinnamon over the seed/peanut/nut butter layer.

  6. Top cinnamon with 3 more tablespoons of dry rolled oats.

  7. Add 2 tablespoons of milk.

  8. Seal the jar / container with its lid.

  9. Place in the refrigerator over night.

  10. In the morning, top the oats with sliced bananas from the remaining half of banana.

  11. Serve and enjoy!



Oats:  fiber, iron, vitamin D, thiamin, phosphorus, magnesium, protein

Milk:  protein, calcium, vitamin A, vitamin D, riboflavin, vitamin B12, phosphorus

SunButter:  mono & polyunsaturated fats, fiber, iron, niacin, protein, vitamin E, folate, phosphorus, magnesium, zinc, copper, manganese

Bananas:  potassium, vitamin B6, vitamin C, manganese

Cinnamon:  manganese and a little calcium



380 calories;  12 g protein;  58 g carb;  13 g total fat (2 g sat, 7 g mono, 3 g poly);  8 g fiber;  19 g sugar (0 g added);  5 mg cholesterol;  155 mg calcium;  743 mg potassium;  103 mg Na;  3 mg iron;  145 mg magnesium;  3 mg zing;  381 mg phosphorus;  1 ug vitamin D;