Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
PB and J Overnight Oats! Whipped peanut butter overnight oats and banana layered with grape chia filling! A heart healthy breakfast filled with soluble fiber and omega-3 fatty acids.
Valentine’s day may be over but I’m still celebrating one of my favorite couples, peanut butter and jelly. BL and I celebrated the holiday weekend with family in Tahoe by hiking, eating lots of fabulous food, and of course- enjoying more than a few glasses of wine.
By yesterday morning, I was ready for a reset button. While my happy weight approach to eating allows me to enjoying food without feeling guilty, I know that after a few days of rich meals, I’m ready for healthier fare. It’s also probably why I don’t get too bummed out when I travel or enjoy “unhealthy” meals. I know consistency is what matters most in the long run, and I naturally tend to revert back to lots of plants for my every day diet.
Yesterday morning, I was craving something filling enough to power me through my personal to-do list yet light enough that I didn’t feel sluggish. This PB and J overnight oats fit the bill and more.
I honestly don’t think I’ve bought jam since I first created my blueberry chia jam last winter. Not only is it easy to make, it’s also packed with fiber, healthy fats and naturally occurring sugar, which can’t be said with regular preserves or jams. After returning from Tahoe on Sunday night, I made a quick batch of my chia jam to be used for peanut butter toast throughout the week.
To make things even easier, but still keep the heart healthy benefits, I swapped in 100% concord grape juice instead of the cooked blueberries. Eliminating the cooking step means this jam pretty much makes itself: place the liquid in a jar, add the chia seeds, shake and place in the fridge. Chia seeds do their magic and in a few hours, you’ve got jam.
While I originally had PB and jelly toast on the brain, I took advantage of our day off and put together these cute layered breakfast jars. I’ve been trying to eat more oatmeal in the morning, and overnight oats are hands down my favorite way. These peanut butter ones are so creamy and luscious, you’ll almost forget you are eating soaked rolled oats!
I’ve probably made a dozen or so riffs on traditional overnight oats but whipping them like this has got to be my new favorite. I’ve seen banana get whisked into oatmeal while it’s cooking so I thought why not try the same thing with overnight oats? Plus, if peanut butter isn’t going with jelly, he’s going with bananas.
After the peanut butter is good and whipped, throw in the oats and set aside till morning. If you like your oats really sweet, try adding in a drizzle of honey or maple syrup before setting them overnight. I think the ripe banana adds the perfect amount of sweetness, but then I also tend to skew towards less sweet foods. It’s your oatmeal! Season as you please!
Besides being a good reason to get up in the morning, this PB and J overnight oats is also packed with heart healthy benefits. And since I was recently reminded that February is Heart Health month, this oatmeal practically made itself.
Oats contain soluble fiber which is helpful in reducing LDL cholesterol levels. Oats are also a good source of plant lignans, which along with reducing heart disease, have also been associated with lower hormone-related cancers and osteoporosis. Swapping in juice for the jam portion means you also get to enjoy the benefits of 100% grape juice, which have been shown to help promote healthy blood flow and cholesterol levels.
But, like all healthy food, it’s still gotta taste good. There are very few foods I eat for the “health benefits” alone; if it taste delicious, I’m going to eat it. Thankfully, this oatmeal is one that I will be making over and over again. With all the pretty layers and 10 minute prep-time, I have a feeling that you will too.
If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!Print
Peanut Butter and Jelly Overnight Oatmeal! Whipped peanut butter and banana oats layered with grape chia filling! A heart healthy breakfast filled with soluble fiber and omega-3 fatty acids.
(16 comments) leave a comment
I’m allergic to bananas! If they’re cooked Im pretty sure I can eat them but in this recipe I couldn’t. Anything I could do differently? Or anything I could swap the banana for?
Hi Colleen, I would just try it without the banana and see how it goes! It might not be as “fluffy” but it should still taste great! Let me know if it works! Thanks, Alex
Do you have a nutritional breakdown? It would be really helpful. My husband is a type 2 diabetic and love pbj but oatmeal seems to spike his blood sugar. Wondering if he could eat this as it seems to balance protein and carbs but don’t want to unknowingly cause a problem.
Yes! 386 calories, 16g fat, 53g Carbs, 9 grams fiber, 12g protein. Thanks!
Per serving or for the whole recipe?
Per serving. Thanks!
I would assume per serving because 2 tbsp of peanut butter is already 180-200 calories.
I was NEVER a jelly fan… SO I would just scarf the peanut butter overnight oats 😉
Welcome to the land where you can eat your oatmeal any way you please! 🙂 The peanut butter layer is pretty ridiculous! I couldn’t stop eating bites as I was making it!
This is so creative! I made chia jam a few times, but I just can’t get enough of the strawberry preserves from Kirkland Signature…ahh so good! Your oats look so fluffy! Now I’m craving PB&J!
I’ve had those preserves and they are AMAZING!! Whipping the oats with banana and pb is a total lifechanger, I cannot stop making my overnight oats like this!
Yum – sounds delicious! I need to try some of that chia jam. I think this would make a great mid-morning snack too!
Dang, this looks like a great start!
Such a healthy breakfast, but one you can look forward to!
Alex this sounds wonderful. A great twist to one of my favorite overnight oat recipes, PB&J!
Oooh, this sounds like a perfect combo!