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Banana & Peanut Butter Protein Soaked Oats


Bland To Brilliant…

Oats are arguably one of the healthier grain products you can consume. They’re surprisingly nutrient rich with a good spectrum of vitamins and minerals, higher in protein and fat than most other grains and contain a healthy serving fibre such as Ξ²-glucan; not to mention they’re also super cheap. There is, however, one issue and that is phytic acid which is an organic acid that found in the outer layer of all grains. Phytic acid can bind with calcium, magnesium, copper, iron and zinc in the intestinal tract reducing absorption (Weston A Price have a good article with more details). One way to prevent this is through soaking which allows enzymes to break down and neutralise this phytic acid making it more digestible and nutritious.

This is where the overnight oats come in. By combining all the ingredients together 7+ hours before consuming it provides an opportunity to reduce the phytic acid level whilst providing a very easy, prepared meal that takes just 5 minutes to make. There are countless variations of flavouring that could be used but this banana and peanut butter one is my current favourites. This recipe is from episode 2 of my Day of Eating video series.

Servings: 1
Prep Time: 5 Minutes
Soak Time: 7+ Hours

Bulk Ingredients:

  • 1 ripe banana
  • 1 serving of unflavoured protein
  • 60g rolled oats
  • 100g full fat greek yoghurt
  • 1-2 tbsp of peanut butter
  • 1-2 tsp honey
  • 150-200ml water/nut milk
  • 1 tsp raw apple cider vinegar


  • 1 tsp cinnamon (optional)
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There isn’t really much to this one, just chuck all the ingredients into a blender.


Briefly pulse the contents until combined. The more it’s blended the smoother the consistency. Add extra water if required.


Empty the mixture into a bowl and wrap with clingfilm. Leave to soak in a refrigerator for 7-24 hours.


When ready to consume the oats, remove from the refrigerator and top with whatever looks good. I went for extra banana, dried coconut and 100% chocolate buttons sprinkled on top to add an extra crunch. Enjoy!

6 thoughts on “Banana & Peanut Butter Protein Soaked Oats”

    1. Absolutely. I think it would actually make the texture nicer too. Just blend everything but the oats and stir them in after to soak.

  1. Easy, simple, nutritious and above all delicious. πŸ™‚ Great stuff, Tom! I didn’t have nut milk, so I replaced it with soy milk and my protein powder was vanilla flavored – still worked pretty well! And based on the previous comment, I tried blending half of the oats and mixing the other half as whole oats. πŸ˜€

  2. Looks fantastic. I noticed the ingredient photo had collagen but the ingredient list did not. Does collagen come in powder form that’s edible?

    1. Hey Omri, I counted it as part of the 1 serving of protein powder. I didn’t want people to feel like collagen was an essential component, it’s not. It’s a nice addition to the mix πŸ™‚

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