Global · breakfast

Peanut Butter and Strawberry Overnight Oats

Name: Peanut Butter and Strawberry Overnight Oats
Total time: 5 min
Cuisine: Global
Ingredients: ½ cup rolled oats; ½ cup unsweetened vanilla almond milk; ¼ cup plain Greek yoghurt (2% fat); ¼ tsp cinnamon; 2–3 drops liquid stevia; 1 tbsp natural peanut butter; 1 tsp chia seeds; ⅓ cup chopped strawberries, fresh or frozen

Peanut Butter and Strawberry Overnight Oats — from Clean & Delicious's cooking video

Watch how it’s made · 4:46

Video by Clean & Delicious on YouTube · Open on YouTube

5 minServes 1378 kcal a serve

Vegetarian

Contains: Gluten, Milk, Peanut, Tree nuts. Check labels on stock, sauces and spice mixes.

Oats and chia give fibre (about 9 g), Greek yoghurt and peanut butter add protein (about 17 g), and it is sweetened with strawberries and a few drops of stevia instead of sugar.

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Ingredients 8

½ cup rolled oats
½ cup unsweetened vanilla almond milk
¼ cup plain Greek yoghurt (2% fat)
¼ tsp cinnamon
2–3 drops liquid stevia
1 tbsp natural peanut butter
1 tsp chia seeds
⅓ cup chopped strawberries, fresh or frozen

Method

Tap a time to watch that step in the video.

Put the oats, almond milk, yoghurt, cinnamon, sweetener (if using), peanut butter and chia seeds in a jar or bowl. 1:20
Stir well, working the peanut butter right through so it does not stay in a lump. 3:04
Fold in the chopped strawberries. 2:50
Cover and chill for at least 3 hours, ideally overnight, until cold and creamy. 3:13
If you like, top with extra strawberries and a little more peanut butter. Stir in a splash of almond milk if the oats have thickened after a day or two. 3:37

Tip. Time is hands-on only: chill at least 3 hours or overnight. Make 4–5 jars at once; they keep 4–5 days in the fridge.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 1

Energy378 kcal1,580 kJ

Protein17 g34% of a day

Fibre8.7 g31% of a day

Carbohydrate43 g34 g net · 6.5 g sugars16% of a day

Fat17 g4.3 g saturated21% of a day

Sodium160 mg7% of a day

Where the energy comes from one serve

Net carbs 38%
Protein 19%
Fat 43%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 76% of the 34 g of net carbs come from the rolled oats. To cut carbs, try chia seeds, flaxseed or a nut-and-seed mix instead.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High52%

0.8 g a serve, mostly from chia seeds (85%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High41%

22 µg a serve, mostly from rolled oats (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin E High34%

5.2 mg a serve, mostly from unsweetened vanilla almond milk (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C High33%

29 mg a serve, mostly from strawberries (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium High29%

121 mg a serve, mostly from rolled oats (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium High27%

356 mg a serve, mostly from unsweetened vanilla almond milk (62%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc High25%

2.7 mg a serve, mostly from rolled oats (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 Source19%

0.5 µg a serve, mostly from plain Greek yoghurt (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Iron Source18%

3.2 mg a serve, mostly from rolled oats (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate Source12%

49 µg a serve, mostly from rolled oats (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source11%

530 mg a serve, mostly from rolled oats (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B6 Source10%

0.2 mg a serve, mostly from natural peanut butter (40%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

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Vitamin D6%

1.2 µg a serve, mostly from unsweetened vanilla almond milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin A3%

25 µg a serve, mostly from plain Greek yoghurt (97%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin K2%

2.2 µg a serve, mostly from strawberries (49%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.