Overnight Chocolate Banana Oats
Overnight Chocolate Banana Oats - sweet morning treat | Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
Oatmeal is rich in dietary fiber especially beta-glucans, which have a cholesterol-lowering effect. In addition, oatmeal scores with abundant minerals such as magnesium, which makes it the perfect sports food. Thanks to the pecans, the chocolate banana muesli also provides healthy fatty acids, which have a positive effect on the heart, blood vessels, and circulation.
The Overnight Chocolate Banana Oats are perfect as meal prep and will keep for a few days in the fridge. For some variation, the pecans can be replaced with any other nuts of your choice, especially good: walnuts or hazelnuts.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 31.8 μg | (53 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,007 mg | (25 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 27 g |
Ingredients
- Ingredients
- 6 ozs Oats
- 14 ozs Oat Milk
- 3 ½ ozs Soy yogurt
- 3 Banana
- 1 tsp cinnamon
- salt
- 1 ½ ozs Pecan
- 1 ¾ ozs Dark chocolate
Preparation steps
Mix oatmeal with oat drink and soy yogurt.
Peel two of the bananas, mash with a fork and add to the oatmeal.
Mix in cinnamon and a pinch of salt and place the oatmeal mixture in the refrigerator for at least an hour or overnight to swell.
The next day, slice remaining banana and chop pecan seeds. Melt dark chocolate.
Divide chocolate banana oats among 4 glasses or bowls. Spread some of the melted chocolate on the top and garnish with banana slices and chopped pecan seeds.
