Fulgi de ovăz cu banane și ciocolată pentru peste noapte (11 g de proteine, preparare în 10 minute)

Acestea Fulgi de ovăz peste noapte cu banane și ciocolată are a creamy chocolate breakfast with delicious banana flavors. It’s naturally packed with 11 grams of protein, 11 grams of fiber, and it keeps you full until lunchtime.

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I’m a huge fan of overnight oats, like my Fulgi de ovăz proteici peste noapte, Fulgi de ovăz cu zmeură peste noapte, Fulgi de ovăz peste noapte cu afine and today I wanted to make a version that combines two of my favorite tastes: banana and chocolate. Let me share how I made it!

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Fulgi de ovăz peste noapte cu banane și ciocolată

Acestea Fulgi de ovăz peste noapte cu banane și ciocolată are a creamy chocolate breakfast with delicious banana flavors. It's naturally packed with 11 grams of protein, 11 grams of fiber, and it keeps you full until lunchtime.

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Timp de pregatire: 10 minute min

Fridge Time: 6 ore ore

Timpul total: 6 ore ore 10 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 2 portii

calorii: 365.3 kcal

Autor: Carine Claudepierre

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Ingrediente

SUA obișnuită - metric

• ▢ 1 ¼ ceaşcă Lapte de migdale neindulcit - (nota 1)
• ▢ 1 mic piure de banane - (nota 2)
• ▢ 2 linguri Pudră de cacao neîndulcită
• ▢ 1 ½ ceaşcă Ovăz rulat de modă veche - (nota 3)
• ▢ 2 linguriță Chia Seminte - (nota 4)
• ▢ 1-2 lingură Sirop de arțar - ajustați după gust (nota 5)
• ▢ 1 linguriță Extract de vanilie

Opțional

• ▢ ¼ linguriță Sare - (nota 6)

Instrucțiuni

• In a blender, add banana, almond milk, cocoa powder, maple syrup, vanilla extract, and salt if used. Blend until smooth.
• In a large mixing bowl, or airtight glass container, add oats, and chia seeds. Stir to combine evenly then pour the banana chocolate milk on top and stir again to combine.
• Seal the bowl or close the airtight container and place it in the fridge overnight – or at least 6 hours.
• The next day, serve with banana slices and chocolate chips or chopped nuts.

notițe

Notă 1: You can use any milk you love for this recipe. Soy milk increases the protein content of the recipe.

Notă 2: A small banana is equivalent to 1/3 cup of mashed banana. If your banana is larger, the overnight oats will be runnier, and less firm.

Notă 3: Quick oats work as well. I didn’t try steel-cut oats for this recipe. Make sure you use gluten-free certified oats if needed.

Notă 4: Optional. You can swap for flaxseed meal or skip the chia seeds. The texture is less firm without chia seeds.

Notă 5: If using ripe bananas, you won’t need a sweetener.

Notă 6: Salt enhances the chocolate flavor but it’s optional if you watch your sodium intake.

Fara blender? If you don’t have a blender, mash the banana with a fork until smooth. Add to a mixing bowl, and whisk with cocoa powder and almond milk until the cocoa is completely combined. This method won’t makes the overnight oats as firm and creamy and you will have to whisk for a while to blend in cocoa powder to the milk.

Stocare: Store in the fridge in a sealed airtight container up to 4 days.

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Nutriţie

servire: 1servire | calorii: 365.3kcal | Carbohidrați: 65g | Proteină: 11.2g | Gras: 8.3g | Grăsime saturată: 1.3g | Grăsimi polinesaturate: 3.5g | Grasime monosaturata: 2.7g | Grasimi nesaturate: 0.01g | Sodiu: 541.4mg | Potasiu: 518.7mg | Fibră: 11.2g | Zahăr: 13.3g | Vitamina A: 34.5IU | Vitamina C: 4.5mg | Calciu: 302.1mg | fier: 3.7mg | Magneziu: 138.3mg | Fosfor: 331.7mg | Zinc: 2.9mg

Ingrediente și înlocuiri

• Lapte de migdale neindulcit – The liquid base that makes the oats creamy without adding extra sugar. You can swap it for soy milk to boost protein, oat milk for a naturally sweeter taste, or coconut milk for a richer texture. You can also swap half of it for high-protein soy yogurt for even more protein.
• piure de banane – Naturally sweetens the oats and adds a creamy consistency. The riper the banana, the sweeter and smoother it will be. If you don’t like bananas, try unsweetened applesauce or mashed mango, though the flavor will change slightly.
• Pudră de cacao neîndulcită – To add deep chocolate flavor without extra sugar. You can use cacao powder for a more intense taste and added antioxidants. Avoid sweetened cocoa powder, as it will alter the sweetness balance.
• Ovăz rulat de modă veche – The base of the recipe, providing fiber and texture. Quick oats make the mixture softer and thicker, while steel-cut oats (if used) will need more soaking time and additional liquid.
• Chia Seminte – To help thicken the oats by absorbing liquid, adding fiber, and providing omega-3s. You can swap for flaxseed meal for a similar effect or omit them for a looser consistency.
• Sirop de arțar – A natural sweetener that blends well with the chocolate and banana flavors. You can use agave syrup or date syrup, or skip it if using a very ripe banana. Granulated sugar won’t dissolve as easily in cold liquid.
• Extract de vanilie – Enhances the overall flavor and adds depth. If you don’t have it, try a drop of almond extract for a nutty twist or omit it for a more chocolate-forward taste.
• Sare (Opțional) – It intensifies the chocolate flavor. If reducing sodium, you can leave it out, but even a small pinch makes a noticeable difference.

How to Make Banana Chocolate Overnight Oats

If you prefer pictures over recipe cards, here’s how to make this recipe!

Combine the cocoa powder, banana, and almond milk, maple syrup, and vanilla in a blender and blend until smooth.

Pour the dry ingredients in a container and mix them with a fork.

Pour the chocolate milk on top of the dry ingredients.

Place the overnight oats mixture in the fridge overnight to set.

Sfaturile lui Carine

• Adjust the Sweetness Naturally – If your banana is very ripe, taste the blended mixture before adding maple syrup. You may not need extra sweetener.
• Make It High-Protein – Stir in 3 tablespoons of protein powder for an extra boost. The oats will thicken, so add a splash of milk before eating.
• For a Thicker Consistency – Use quick oats instead of rolled oats, or reduce the liquid slightly.
• Increase Fiber & Omega-3s – Add a tablespoon of ground flaxseeds or hemp seeds for extra nutrients without affecting the texture too much.
• Customize with Mix-Ins – Stir in shredded coconut, chopped nuts, or a handful of berries before serving for extra texture and flavor.