Gut Loving Peanut Butter & Jelly Overnight Oats
Breakfast on the go. Do you struggle to find time for breakfast in the morning? Don’t worry, I’ve got you covered!
Why it’s good for you
Where do I even start?! Everything about this is good for you. There’s the calcium, protein and good gut bugs from the yoghurt. The protein will keep our immune system strong and preserve our lean muscle, which is exactly what we want!
The calcium is important for strong bones, something younger people don’t think about until it’s too late. Our bones are constantly getting stronger until around the age of 29 years, after that our bones become more brittle every year, eating enough calcium & lifting weight will help slow down this process. Calcium is one of the nutrients I recommend people focus on. So many dairy-alternatives are still missing the calcium. If you don’t eat/drink dairy, choose your dairy-alternative with at least 120mg per 100mL calcium. please.
Oats, oats, oats, they can do no wrong in this world! All I’m going to say is eat & enjoy them because they are so good for you & help lower cholesterol levels, manage blood sugar levels & your gut, well they just love them!
This breakfast is a huge 7.4g fibre, we should be getting 30g/day so this will well & truly set you up to get what you need. There’s also good omega-3 fats from the chia seeds & peanuts while the berries are a great high fibre, low sugar fruit option so perfect for those who need to manage their blood sugar levels.
Notes
Frozen fruit works well too, so if it’s easier or more accessible for you,go for it! Frozen fruit is also just as nutritious-substitute berries for whatever fruit you have access too!
Choose a natural/plain flavoured yoghurt, the flavour will come from the berries & peanut butter, plus flavoured yoghurts are higher in added sugar
The key to getting benefits is to look for ‘live’ or ‘active’ cultures on the ingredient list
Vegan: swap dairy yoghurt for a non-dairy yoghurt with live cultures on the ingredient list
Low FODMAP: swap dairy yoghurt for a lactose-free yoghurt with live cultures on the ingredient list & a low FODMAP berry such as strawberries, use maple syrup instead of honey for the chia jam.
You can make & eat this straight away, the night before or a few days in advance if you’re a keen meal prepper. Do what works for you.
This is a fun way to use up the end of the peanut butter jars!
Looking for more breakfast inspo?
Try Mixed Berry & Coconut Oatmeal
Try Healthy Homemade Granola Recipe
If you make this Peanut Butter & Jelly Overnight Oats, be sure to leave a comment and/or give this recipe a rating! I love to hear from you and always respond. And, of course, don’t forget to tag me in your photos on instagram, seeing a photo of the recipes you have made is my fave & inspires me to make more!
Gut Loving PB & Jelly Overnight Oats
Ingredients
- 1/3 Cup Traditional Rolled Oats
- 1/2 Cup Greek Natural Yoghurt (see notes)
- 1 Tbsp Peanut Butter (see notes)
- 1/3 Cup Berry Chia Jam
- 1/4 Cup Water or Milk of your choice
- 1 Tbsp Chia Seeds
- 1 Cup Berries of your choice
- 1/2-1 Tbsp Maple Syrup or Honey
- 1 tsp Lemon Juice
- (Jam serves 2)
Instructions
- Chia Jam: Mix together chia, berries, honey & lime juice in a saucepan over a low-medium heat. Mash the berries as they cook and form a gel
- Mix it all together and leave in the fridge to grab n' go in the morning!
Notes:
Refer to notes above for Low FODMAP swaps
Nutrition Per Serve
Calories
427Fat (grams)
20.3Sat. Fat (grams)
4.7Carbs (grams)
38.7Fiber (grams)
7.4Sugar (grams)
19.5Protein (grams)
17.4Sodium (milligrams)
102Nutrition is for 1 serve oats & 1 serve of chia jam
