They said healthy eating was boring.
If you thought peanut butter jelly was confined to high-gycemic index, high carbohydrate sandwiches then you were mistaken! These peanut butter jelly overnight oats are soooo good! Low in fat (more on that soon), sugar free and so creamy you will be swapping your dessert for breakfast too. The perfect slow-release breakfast option for those of us on the go.
I’ve chatted to you guys a few times now about the health benefits of overnight oats (like when I shared my Maple Pancake Overnight Oats), but let me just remind you again!
Oats naturally contain phytic acid, which can combine with some of the essential minerals in our intestine and block their absorption (which over time may lead to mineral deficiencies). Soaking helps to break down the phytic acid and makes the oats easier to digest. It is best to soak oats in a dairy-free liquid as the calcium has been suggested to be less effective in breaking down the phytic acid, therefore making the soaking process null and void.
Secondly, and just as important, overnight oats are the perfect way to prepare you ahead of time for a healthy day. We can leap out of bed with the best intentions for the day, and then become quickly overwhelmed by the multitude of tasks needed to be done before heading out the door to work, school or activities.
How many of us are guilty of prioritising everyone else’s morning and forgetting the one thing (breakfast) that is well documented as a way to sustain health and a healthy weight long term? Overnight oats take the stress out of preparing breakfast for those of us who are on the go. You can simply make them up when preparing dinner, pop them into the fridge and then grab the jar before you head out the door for the day.
Failing to prepare is preparing to fail, right! (check out this fridge storage for weight loss post if you are struggling!)
Okay so I said I would also let you in on a secret as to how I kept these peanut butter jelly oats lower in fat. On that note, let me remind you that fat is GOOD and healthy and needed in our diet. But like anything, fat isn’t needed in excess. Oats contain a good amount of healthy fat already so we don’t need to go adding a crazy amount of added fat to our breakfast meal without good reason. That’s why I love using PB2. PB2 is a dehydrated peanut butter that has approximately 85% less fat than regular peanut butter, but still tastes great. You can grab PB2 online or from stores like Coles (Australia) and some health food stores.
If you can’t get your hands on PB2 then regular, good quality peanut butter is fine to use (for example, an organic natural peanut butter with no added sugar or salt). I would, however, suggest whisking the peanut butter with water then adding it to the oats so you aren’t left with lumps of peanut butter throughout your oats.
I’ve also mentioned a few times that while this recipe calls for Walden Farms strawberry sauce, I wouldn’t recommend or suggest having this every day. Yes, it is sugar free and delicious, but it is also contains a sucralose-based artificial sweetener that isn’t an every day food.
If you are mindful of artificial sweeteners then you can swap out the Walden Farms strawberry sauce for a sauce made of fresh or frozen strawberries, blended with a little water until smooth. This would definitely make these peanut butter and jelly overnight oats an every day food 😉
On to the recipe! (wow, I wrote a lot!)
This recipe makes ONE serving of overnight oats.
If you are eating intuitively and find you are full after half to three quarters then pop the jar back into the fridge for later. Just because the recipe calls for one serving it doesn’t mean you have to eat beyond the point of fullness. On that same note, if you don’t feel full enough after this (I’m sure you will!) then make your serving bigger. It’s all about listening to your body and reconnecting with your hunger and fullness cues!
- ½ cup rolled oats
- 1 tsp chia seeds
- 1.5 tsp granulated stevia
- 2 tsp (heaped) PB2 (or 2 tsp nut butter mixed with 2 tbsp water)
- 1 tbsp Walden Farms strawberry syrup (or 1 tbsp pureed strawberries)
- ½ cup unsweetened almond milk/favourite milk alternative
- In a medium glass jar or bowl, add the rolled oats, chia seeds, stevia and PB2;
- Drizzle over the strawberry syrup;
- Pour the almond milk over the ingredients and place the jar/bowl into the fridge overnight (or at least 4-6 hours);
- Upon serving, gently stir with a spoon and top with your favourite fresh fruit.
You can also swap out the almond milk/nut milk for water if you prefer.
Have you tried overnight oats yet? Do you love the peanut butter jelly combo?
Love oats? Try my Maple Syrup Pancake Overnight Oats!