Banan- och chokladhavregryn över natten (11 g protein, 10 minuters förberedelse)

Dessa Banan- och chokladhavregryn över natten 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.

Innehållsförteckning

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I’m a huge fan of overnight oats, like my Protein över natten havregryn, Hallon över natten havregryn, eller Blåbärs-övernattningshavregryn 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!

Även om hela receptet finns precis nedan, missa inte alla mina tips längre ner, inklusive ingrediensbyten, mina matlagningstips och steg-för-steg-bilder!

Banan- och chokladhavregryn över natten

Dessa Banan- och chokladhavregryn över natten 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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Prep Tid: 10 minuter mins

Fridge Time: 6 timmar timmar

Total tid: 6 timmar timmar 10 minuter mins

Kurs: Frukost

Cuisine: amerikan

Serveringar: 2 portioner

Kalorier: 365.3 kcal

Författare: Carine Claudepierre

TillagningslägeFörhindra att skärmen blir mörk

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Innehållsförteckning

US Customary - metrisk

• ▢ 1 ¼ kopp Osötad mandelmjölk - (anteckning 1)
• ▢ 1 Small Mosad banan - (anteckning 2)
• ▢ 2 matskedar Osötat kakaopulver
• ▢ 1 ½ kopp Gammaldags havregryn - (anteckning 3)
• ▢ 2 tesked Chia frön - (anteckning 4)
• ▢ 1-2 matsked Lönnsirap - anpassa efter smak (not 5)
• ▢ 1 tesked Vanilj extrakt

Frivillig

• ▢ ¼ tesked Salt - (anteckning 6)

Instruktioner

• 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.

Anmärkningar

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

Anmärkningar 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.

Anmärkningar 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.

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

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

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

Ingen mixer? 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.

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

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Kostrådgivning

Tjänande: 1portion | Kalorier: 365.3kcal | kolhydrater: 65g | Protein: 11.2g | Fett: 8.3g | Mättat fett: 1.3g | Fleromättat fett: 3.5g | Enkelomättat fett: 2.7g | Transfett: 0.01g | Natrium: 541.4mg | Kalium: 518.7mg | Fiber: 11.2g | Socker: 13.3g | Vitamin A: 34.5IU | C-vitamin: 4.5mg | Kalcium: 302.1mg | Järn: 3.7mg | Magnesium: 138.3mg | fosfor: 331.7mg | Zink: 2.9mg

Ingredienser och ersättningar

• Osötad mandelmjölk – 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.
• Mosad banan – 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.
• Osötat kakaopulver – 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.
• Gammaldags havregryn – 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 frön – 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.
• Lönnsirap – 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.
• Vanilj extrakt – 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.
• Salt (Optional) – 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.

Carines tips

• 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.