Overnight Oats with Chia, Banana & Walnuts

A fiber- and protein-rich make-ahead breakfast with creamy oats, naturally sweet banana, and crunchy walnuts for steady morning energy.

Ingredients

• 1/2 cup (45g) rolled oats
• 1 tbsp chia seeds
• 3/4 cup (180ml) milk of choice (dairy or unsweetened plant milk)
• 1/3 cup (80g) plain Greek yogurt (optional but recommended for extra protein and creaminess)
• 1 medium ripe banana, divided
• 2 tbsp (15g) walnuts, roughly chopped
• 1/2 tsp ground cinnamon (pantry staple)
• Pinch of salt (pantry staple)
• 1 tsp honey or maple syrup (optional, pantry staple)

Method

• 1

  Step 1: Mix the base

  In a jar or bowl, combine the oats, chia seeds, cinnamon, and salt. Add the milk and Greek yogurt (if using). Stir very well for 20–30 seconds, scraping the bottom so no chia clumps hide there.

• 2

  Step 2: Add banana for natural sweetness

  Mash **half** the banana with a fork until mostly smooth, then stir it into the oat mixture. (This sweetens and thickens the oats without added sugar.)

• 3

  Step 3: Chill overnight

  Cover and refrigerate for **at least 6 hours**, ideally **overnight (8–12 hours)**, until the oats are tender and the mixture is thick and creamy.

• 4

  Step 4: Finish & serve

  In the morning, stir the oats. If it’s thicker than you like, loosen with a splash of milk. Slice the remaining half banana on top and sprinkle with walnuts. Add a drizzle of honey/maple syrup only if you want it sweeter.

Tips

• **Texture control:** For thicker oats, use 2/3 cup milk; for looser oats, use 1 cup milk (add in the morning as needed).
• **More protein:** Don’t skip the Greek yogurt; it boosts protein and makes the oats extra creamy.
• **Nut swap:** Walnuts can be swapped for any nuts you have (almonds/pecans). Toasting them briefly in a dry pan (2–3 minutes) boosts flavor.
• **Make-ahead:** Keeps well **up to 3 days** in the fridge. Add bananas fresh on top for best texture and color.
• **Serving idea:** Great with extra fruit if you have it; the oats + chia provide long-lasting fullness thanks to fiber and healthy fats.

Nutrition (per serving, estimate)