This simple, healthy breakfast recipe is literally only 2 ingredients: peanut butter and oats. Assemble this dish in 5 minutes, make it ahead of time and keep it refrigerated for up to 5 days for a quick and easy, grab-and-go breakfast throughout the week.
Total carbs 25g, net carbs 21g
These overnight oats are vegan, gluten-free, dairy-free and sugar-free. Made from affordable pantry ingredients, this yummy breakfast is easy to make in a pinch.
How to make peanut butter overnight oats
Start with dry ingredients. It is easier to mix peanut butter and oats with dry ingredients. Add water after you have throughly mixed the peanut butter and oats together.
Pure peanut butter without additives separates. Peanut oil rises to the top of the jar. You will need to mix it back together. Peanut butter is easier to mix at room temperature. Slowly push a butter knife to the bottom of the jar and gently lift the solidified peanut meal to let the oil sink to the bottom. Stir together.
Peanut butter overnight oats ingredients:
Peanut butter
Peanut butter is a great food for carb counters. It is low-carb, high-fat and high-protein. It is rich in antioxidants, vitamins and minerals, like biotin - hello healthy hair, skin and nails.
A single serving of peanut butter has 8 grams of protein or 16% of the recommended daily value. Add oats and this healthy breakfast adds up to 20% of the daily value for protein, making it a balanced meal.
Peanut butter fat is similar to olive oil in terms of the ratio of unsaturated to saturated fat, according to Ask the doctor: Why is peanut butter "healthy" if it has saturated fat? an article published by Harvard Medical School.
Use creamy, unsweetened, real peanut butter with no sugar added. Commercial peanut butter can contain unhealthy trans fats and added sugars. Many quality organic brands offer peanut butter made with just roasted peanuts and salt. Check the ingredients label. If you are restricting sodium, get unsalted peanut butter.
Peanut fun fact #1:
Peanuts are a food you can feel good about. Did you know that peanuts are an environmentally friendly crop? Peanuts have the smallest carbon footprint of all nuts. They are naturally sustainable, replenish the soil, and require little to no irrigation.
Peanut fun fact #2:
Dr. George Washington Carver, an African American scientist born into slavery, introduced peanuts to the U.S. as a crop. Centuries of cotton farming severely depleted the soil, which caused crops to fail. Carver discovered that peanut crops are natural soil fertilizers and planted them to restore depleted soil. Peanut crops thrived and became an important source of food. Dr. Carver and his peanuts helped save the population of the post-war South from starvation.
Rolled oats
This recipe works best with "old-fashioned" rolled oats. Rolled oats are whole grain oat groats that have been steamed and pressed.
Oats have a great reputation as a health food. Oats are full of beta-glucan - a soluble fiber that improves insulin sensitivity, reduces blood sugar and insulin response, lowers cholesterol and improves gut health. They have significant amounts of important vitamins, minerals and antioxidants. And they contain protein. Oats are naturally gluten-free.
Oats fun fact:
Like peanuts, oats are an environmentally friendly crop.
Water
Use water for this recipe. It is zero carbs, cheap, readily available, and simple to use. Oats soaked overnight in water produce a nice, mild flavored oat milk.
Equipment you'll need:
Mason jar
You will need a 1 cup container with lid. I use a mason jar. Mason jars are durable, portable, dishwasher safe, and don't leach toxins into food as plastic containers do.
Frequently Asked Questions
Yes. There are no strict standards for the amount of carbs that a low-carb dieter can eat in a meal. Most meals under 30 grams of carbs are considered low-carb, but not keto. What is important is that the meal does not cause a rapid spike in blood sugar. I get normal blood sugar readings after I eat this for breakfast. Every body is different. It is best to check your glucose level post meal to decide if peanut butter overnight oats are right for you.
Yes. Oats are full of beta-glucan - a soluble fiber that improves insulin sensitivity, reduces blood sugar and insulin response. There is a caveat. Portion control matters. Stick to the portions specified in the recipe. A single serving is under 30 grams of carbohydrates.
No. This recipe works best with "old-fashioned" rolled oats. Steel-cut oats require cooking. Instant oats can turn to mush after an overnight soak.
All of these oats are made from the same ingredient - whole grain oats, the only difference is in how they are processed. This means that the nutritional values are the same for all types of oats.
Rolled oats or "Old fashioned" oats - steamed then lightly pressed
Steel-cut oats - chopped raw oats
Instant oats or quick oats - pre-cooked and pressed very thin
Yes, use any low-carb milk that you like in place of water. Check the nutrition facts label to make sure that you don't go over your carb budget. I've tried this recipe with various nut and seed milks with good success. Good choices are unsweetened hemp milk, flax milk, coconut milk, almond milk and macadamia nut milk at 1 gram of carbs per cup. Cow's milk has 12 grams of carbs per cup. Adding ⅓ cup of cow's milk to this recipe will raise the carb count of this meal to 34 grams of carbs per serving.
Yes. This simple combination is really good as it is, but you can garnish it with your favorite topping. Just be mindful of the total carb count. A ¼ of a sliced banana is an additional 7 grams of carbs, for a total of 32 grams of carbs per serving. Nuts, seeds and berries are all good choices.
Yes. A dash of ground cinnamon spice and low-carb monk fruit sweetener won't count towards the carb total.
No, this recipe is not keto. Oatmeal is not part of a keto-friendly diet. Oatmeal is acceptable for low-carb diets.
How to store peanut butter overnight oats
Cover and keep refrigerated for up to 5 days.
Print
Peanut butter overnight oats
- Total Time: 5 minutes
- Yield: 1 serving 1x
- Diet: Diabetic
Description
Peanut butter overnight oats are so yummy I could eat them everyday. This easy, healthy breakfast recipe is literally only 2 ingredients: peanut butter and oats. It takes only 5 minutes to prep. It's vegan, gluten-free, dairy-free and sugar-free. You can prep ahead and keep it in the refrigerator for up to a week for a quick, grab-and-go breakfast throughout the week.
Ingredients
⅓ cup "Old Fashioned" rolled oats
2 tablespoons smooth, salted peanut butter, no sugar added
⅓ cup water
Topping:
¼ banana, sliced
Instructions
In an 8 ounce mason jar combine dry oats with peanut butter. Combine throughly. It helps to use chopsticks or a dinner knife to mix the oats and peanut butter together. Mix in water. Seal with lid and place in refrigerator overnight.
- Prep Time: 5 minutes
- Category: Breakfast
- Method: No Cook
- Cuisine: American
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