Banana Cinnamon Overnight Oats with Tahini

Skip the banana bread and try this delicious and nutritious breakfast option – banana cinnamon overnight oats with tahini. This recipe provides a healthier alternative with no refined grains, no added sugar, and no added oils. It’s the perfect way to start your day! Prep a few jars in advance for a quick and easy option on busy mornings. This recipe is a nutritional winner, packed with whole grains, fruit, and protein-packed Greek yogurt!

A Healthier Way to Enjoy Bananas and Tahini: Overnight Oats

I created this overnight oats recipe as a way to enjoy the flavors of banini without the excessive sugar, oil, and flour. Similar to quick bread, this oatmeal incorporates fruit and whole grains. However, the addition of Greek yogurt and milk adds some protein, transforming it from a snack into a complete meal.

If you’re not a fan of unsweetened Greek yogurt, that’s okay! I used to feel the same way. I gradually switched from flavored to plain yogurt, and my taste buds adjusted to less sugar over time. You can also try lower-sugar options from Chobani to ease the transition.

Tahini has a slight bitterness that can benefit from a touch of sweetness. That’s why my original banini smoothie included maple syrup. And that’s why this recipe includes mashed banana. Trust me, it’s not optional unless you enjoy eating tahini straight from the jar. Unlike peanut butter, tahini is too bitter for standalone consumption.

I firmly believe that food should be enjoyable, not just healthy. I hope you love my recipe for banana-tahini overnight oats. I always provide tips for modifying my recipes because I want you to think the food is delicious too!

What are the Benefits of Making Banana Cinnamon Overnight Oats?

  • Easy breakfast meal prep: Prepare several jars of overnight oats in just a few minutes. This way, you’ll have breakfast ready for the next few days. Don’t forget to grab a spoon!
  • Complete meal with protein: Banana overnight oats with Greek yogurt provides enough protein to be considered a full meal. Oatmeal and its usual toppings tend to be low in protein. By adding some dairy, we boost the protein content and keep ourselves satisfied until lunchtime.
  • Vegetarian and gluten-free: Use gluten-free oats to make this recipe suitable for a gluten-free diet. Oatmeal is naturally gluten-free, but cross-contamination can occur during processing. These banana cinnamon overnight oats are also vegetarian.
  • Healthy fats: With walnuts and tahini, these overnight oats are loaded with healthy fats. Walnuts, in particular, are an excellent source of omega-3 fatty acids.
  • Boosts fruit intake: My recipe includes bananas in two forms – sliced and mashed. Most people don’t meet their daily fruit intake recommendations. Bananas are affordable, easy to prepare, and delicious, making them a perfect choice to increase your fruit consumption.
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Ingredients for Banana Cinnamon Overnight Oats with Tahini

To make this recipe, you’ll need the following ingredients:

  • Fresh, ripe banana, sliced
  • Overripe banana, mashed (use previously frozen bananas)
  • Tahini
  • Rolled oats
  • Plain Greek yogurt
  • 2% milk
  • Ground cinnamon
  • Walnut pieces
  • Freshly squeezed lemon juice (optional)
  • Pomegranate arils or other fruits for garnish (optional)

If you want to substitute Greek yogurt or milk, choose high-protein alternatives. Almond milk and coconut milk won’t provide the same protein content. Regular dairy yogurt is lower in protein compared to Greek yogurt, but skyr (Icelandic yogurt) is a good option.

Unsweetened, fortified soymilk can replace the milk. However, finding non-dairy substitutes with no added sugar and comparable protein and calcium to plain Greek yogurt can be challenging. Greek dairy yogurt remains the superior choice.

How to Make Banana Cinnamon Overnight Oats with Tahini

Follow these simple steps to prepare these delicious overnight oats:

  1. Slice the fresh banana and mash the overripe banana. If you’re making the jars a couple of days in advance, sprinkle the sliced banana with lemon juice (optional).
  2. In a medium mixing bowl, thoroughly combine the mashed banana, tahini, rolled oats, yogurt, milk, and cinnamon.
  3. Place half of the oat mixture in a pint-sized wide-mouth mason jar. Add half of the sliced bananas on top of the oats. Repeat the layers with the remaining oat mixture and sliced bananas.
  4. Top the jar with walnuts and pomegranate seeds (or your choice of fruit). Close the jar with its lid and refrigerate overnight.
  5. In the morning, enjoy your chilled overnight oats straight from the jar. It’s like a layered fruit and yogurt parfait with the added goodness of oatmeal!
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Does Banana Go Brown in Overnight Oats?

Yes, after a few days in the fridge, the sliced bananas in your tahini overnight oats may turn brown. To prevent browning, you can sprinkle the banana slices with fresh lemon juice before assembling the jars.

However, adding lemon juice to this recipe may affect the taste. If you’re making a single jar for immediate consumption, you can skip the lemon. But if you’re meal prepping in advance, adding lemon juice is recommended.

Expert Tips from a Dietitian

This recipe falls into the level 2 category (transition or weight maintenance). It can be considered a complete meal, providing protein and calcium from Greek yogurt, healthy fats from tahini and walnuts, fiber and B vitamins from oatmeal, and potassium-rich fruit from bananas.

To bring it down to level 1, skip the walnuts and use skim milk instead of 2%. You’ll still get some fat from the tahini.

On the other hand, if you want to increase the energy density, use whole milk and whole milk yogurt. You can also opt for sweetened vanilla yogurt instead of plain if you prefer a sweeter taste. Just keep in mind that this will add more calories and some added sugar.

Feel free to add 1-2 tablespoons of milk if you prefer a thinner consistency for your oats. Chia seeds are a great addition when you want a thicker texture.

What are Some Other Ways to Use Tahini?

If you find yourself with leftover tahini after making this recipe, here are a few other recipes featuring tahini that you might want to try:

  • Kale Apple Slaw with Brussels Sprouts, Tahini, and Dates
  • Pink Hummus with Roasted Beets
  • Air Fryer Chicken Shawarma Bowls
  • Air Fryer Carrots with Herbs, Tahini, and Pomegranate Seeds
  • Eat More Veggies Autumn Harvest Bowls Recipe

Frequently Asked Questions

How long do banana overnight oats last?
Your banana overnight oats will stay good for 3-4 days in the fridge. After assembling, treat them like other leftovers or prepared food to reduce the risk of food poisoning.

Are instant oats suitable for making overnight oats?
While rolled oats are preferred, quick oats and instant oats can also be used. Just keep in mind that overnight oats made with instant oats will have a smoother texture due to the smaller oat pieces.

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Are oats soaked overnight in milk safe to eat?
Yes, oats soaked overnight in milk are safe to eat as long as they are refrigerated. Soaking oats helps reduce their phytic acid content, making certain nutrients in oats more easily absorbed by the body. Cooking oats also achieves the same result.

Are overnight oats unhealthy?
Typically, overnight oats are a healthy option. Oatmeal is a whole grain, and overnight oat recipes often include additional whole foods like fruit, milk, and nuts. However, it’s important to note that overnight oats might not be suitable for everyone. For instance, individuals following a low-carb diet for weight or blood sugar management may find this recipe too high in carbohydrates. Some overnight oats recipes also contain excessive added sugar, but in this recipe, the sweetness comes from the fruit.

Can you freeze banana porridge?
Banana porridge made from hot oatmeal can be frozen successfully. However, freezing this banana cinnamon overnight oats recipe may alter the texture of the fresh banana once thawed.

How do I store bananas in the fridge?
While I typically store fresh bananas on the countertop to prevent skin darkening, refrigeration can extend their peak ripeness. However, keep in mind that refrigeration affects the appearance of the fruit. When bananas become overripe, peel them, break them into chunks, and freeze them in snack-sized bags. Frozen bananas are perfect for many recipes!

Other Recipes Using Ripe Bananas

Banana bread is not the only option for using ripe or overripe bananas. Here are some of my favorite recipes to make with mushy bananas:

  • Healthy Baked Oatmeal Recipe – No Added Sugar!
  • Small Batch Banana Muffins (No Butter)
  • Peanut Butter Strawberry Banana Smoothie (No Added Sugar!)
  • Mango Nice Cream (No Added Sugar!)
  • Proats Recipe: Egg White Oatmeal

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And now for the disclaimer…

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician to determine the best dietary pattern for you.

The nutrition information provided is an estimate and may differ based on the specific brands and ingredients you use. Calorie information on food labels can often be inaccurate, so don’t worry too much about the numbers.

For more information on how the recipe levels can help with weight management goals, refer to the overnight oats with yogurt post on the Hook’d Up Bar and Grill website. Now let’s get cooking!

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