If breakfast tasted like banana bread and hugged you back, this would be it. These High-Protein Peanut Butter Banana Overnight Oats are creamy, naturally sweet, and packed with healthy fats and fiber to keep you going, especially on those busy mornings.
Made with mashed banana, protein powder, and Greek yogurt, it’s the kind of quick & easy, grab-and-go breakfast that feels both cozy and strong. And the best part? It’s no-cook and meal prep friendly, so you can mix it up during nap time and wake up to something nourishing and mama-safe.
Because you deserve something that fuels your body with care, and tastes like comfort.
How to Make high protein Peanut Butter Banana Overnight Oats
you’ll need
This quick & easy, make-ahead breakfast comes together in minutes and keeps in the fridge for up to 3 days perfect for busy mornings when your hands are full (literally).
- Old-fashioned rolled oats (½ cup): A high-fiber base that keeps you full longer, supports digestion, and helps regulate blood sugar for sustained postpartum energy.
- Homemade protein powder (1 scoop): Provides a natural protein boost that supports tissue repair, muscle recovery, and steady milk supply. Can be substituted with vanilla protein powder for extra flavor.
- Mashed ripe banana (½ large or 1 small): Naturally sweet and loaded with potassium this adds flavor, moisture, and helps mimic that banana bread‑flavored magic.
- Natural peanut butter (1 Tbsp): A source of healthy fats and plant protein that makes these oats extra creamy and satisfying.
- Greek yogurt (2–3 Tbsp): Optional but powerful adds creaminess and probiotics to support gut health. Choose mama-safe versions with no added sugar.
- Unsweetened almond or oat milk (⅔–1 cup): Adjust based on your texture preference. Keeps it plant-based, light, and easy to digest.
- Chia seeds (1 tsp, optional): For extra fiber and a soft gel-like texture that makes the oats thick and spoonable.
- Honey (1–2 tsp): A natural sweetener that blends smoothly, adding a touch of energy-boosting sweetness
- Cinnamon + vanilla extract (pinch + ½ tsp): Warm, comforting, and perfect with banana and PB.
Step-by-Step Instructions
Step 1: Grab your jar
Use a mason jar or any lidded container. You’re building a make-ahead, grab-and-go breakfast that works while you rest.
Step 2: Mash the banana
In the bottom of your jar, mash a ripe banana with a fork until smooth. This gives you that banana bread-flavored sweetness without extra sugar.
Step 3: Add the good stuff
Add rolled oats, homemade protein powder (or substitute with vanilla protein powder), Greek yogurt, peanut butter, chia seeds (if using), cinnamon, vanilla, and a drizzle of honey. Stir gently to combine.
Step 4: Pour in the milk
Add your oat milk or almond milk and stir again until creamy. Adjust the amount based on how thick or runny you like your oats.
Step 5: Let it rest overnight
Seal the jar and place it in the fridge to chill. By morning, everything will have softened into a thick, creamy, protein-packed breakfast.
Step 6: Wake up and enjoy
In the morning, give it a stir and enjoy cold or warm it slightly if that’s your preference. It’s your no-cook, quick & nourishing breakfast ready when you are.
Equipment
- mason jar or airtight container
- fork
- spoon
- measuring spoons and cups
Ingredients
- 1/2 cup rolled oats
- 1/2 cup Greek yogurt
- 1/2 cup oat milk
- 1 banana, mashed
- 1 tbsp peanut butter
- 1 tbsp chia seeds
- 1 scoop vanilla protein powder
- 1 tsp honey
- 1/4 tsp ground cinnamon
Instructions
- In a jar or airtight container, mash the banana with a fork until smooth.
- Add the oats, Greek yogurt, peanut butter, chia seeds, cinnamon, honey, and protein powder. Stir well to combine.
- Pour in the oat milk and stir again until the mixture is smooth and creamy. Adjust the milk for your preferred consistency.
- Seal the jar and refrigerate overnight. Enjoy cold or slightly warmed in the morning.
Video
Notes
Nutrition
Why Peanut Butter Banana Overnight Oats Support Breastfeeding Moms: The Science Behind the Spoon
Postpartum bodies need more than just calories—they need stability, nourishment, and hormone-friendly ingredients that work with your rhythms, not against them. This recipe checks all the boxes with a blend of gentle fuel and galactagogue potential.
1. Protein for postpartum recovery and milk supply
Breastfeeding increases protein needs by up to 20%. Protein is essential to support muscle repair, hormone production, and the creation of lactation hormones like prolactin. Including protein powder and Greek yogurt in breakfast helps prevent energy crashes and supports milk production throughout the day.
2. Oats and chia seeds for fiber and milk support
Rolled oats are rich in beta-glucans, known to promote prolactin secretion. Meanwhile, chia seeds support gut health and hormonal balance, which are both critical during the early postpartum months.
3. Peanut butter and banana for healthy fats and sustained energy
Natural peanut butter is packed with monounsaturated fats and plant protein, both of which promote satiety and hormone balance. Bananas are rich in potassium and vitamin B6—nutrients linked to mood regulation and electrolyte stability in postpartum moms.
4. Cinnamon for inflammation and glucose support
A warming, grounding spice, cinnamon has been shown to help regulate blood sugar and reduce inflammation, which may improve postpartum recovery and milk stability when consumed regularly.
Sources:
- National Institutes of Health – Postpartum Care of the New Mother
- La Leche League International – Selection and Use of Galactagogues
- American Pregnancy Association – Breastfeeding Nutrition
FAQ
Is oatmeal with peanut butter and banana good for you?
Yes! This combo is naturally sweet, rich in healthy fats, protein, and fiber, making it an ideal breakfast for energy, digestion, and postpartum support.
Are overnight oats a good way to get protein in?
Absolutely. When combined with protein powder, Greek yogurt, or nut butters, overnight oats can deliver over 15–20g of high-quality protein—perfect for breastfeeding moms.
Are banana and peanut butter good for protein?
Together, they provide a strong plant-based base. While not as high as protein powder, they offer about 8–10g of protein plus sustained energy and hormone-friendly fats.
How to make banana and peanut butter overnight oats?
Mash banana, stir in oats, protein powder, peanut butter, and milk. Let it soak overnight and enjoy in the morning, no-cook, grab-and-go, and totally mama-safe.
A Spoonful of Nourishment, Made with Love
Some mornings feel heavy. But opening the fridge to find a jar of creamy oats waiting for you? That’s a small act of postpartum kindness.
These Peanut Butter Banana Overnight Oats are more than just high-protein fuel, they’re a little way to say, “I see you, mama.” Sweet, simple, hormone-friendly, and meal prep friendly, they carry you through the fog with flavor, fiber, and just enough comfort.
Because healing doesn’t happen all at once. It happens spoon by spoon.
“It’s not just breakfast, it’s a soft place for your body to land.” Honney
