Low-Sodium Overnight Oats with Banana
Creamy overnight oats sweetened naturally with banana and cinnamon. Just 5mg sodium per serving — the easiest heart-healthy breakfast prep.
PROTEIN 12g
CALORIES 310
P:E RATIO 0.2
TIME 10m
YIELD 5
P:E 0.2
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2.5 cups rolled oats CARB BASE
2.5 cups unsweetened almond milk (or any unsweetened milk) DAIRY
1.25 cups plain yogurt (unsalted) FLAVOR
2 ripe bananas, mashed FLAVOR
2 tbsp chia seeds FLAVOR
1 tsp cinnamon FLAVOR
1 tsp vanilla extract FLAVOR
2 tbsp honey or maple syrup FLAVOR
Toppings: sliced banana, walnuts, berries FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Stir before eating.
- Batching: Rolled oats are naturally sodium-free — one of the best heart-healthy pantry staples.
- Reheat: Best enjoyed cold. Can be microwaved for 60 seconds if you prefer warm oats.
EXECUTION STEPS
01
THE MACRO PREP
In a large bowl, mash bananas until smooth.
02
VEGGIE STEAM-SAUTÉ
Add oats, almond milk, yogurt, chia seeds, cinnamon, vanilla, and honey. Stir well.
03
THE ASSEMBLY
Divide evenly into 5 mason jars or containers.
04
THE ASSEMBLY
Seal and refrigerate overnight (or at least 4 hours).
05
STEP 5
Top with fresh banana slices, walnuts, and berries before eating.
PRIMARY CATEGORY
EXPLORE MORE No Cook ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2.5 cups rolled oats
- 2.5 cups unsweetened almond milk (or any unsweetened milk)
- 1.25 cups plain yogurt (unsalted)
- 2 ripe bananas, mashed
- 2 tbsp chia seeds
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 2 tbsp honey or maple syrup
- Toppings: sliced banana, walnuts, berries