Peanut Butter Overnight Oats

Nutrition breakdown

At 480 calories this is a substantial breakfast, best when it's carrying a bigger share of your daily total or fuelling a training day. It brings 18g of protein, so pair it with a protein-rich snack or side if this is a main meal and you're chasing a higher daily target. It leans toward carbohydrate (52% of calories), which makes it a good choice around workouts when your muscles actually want that glycogen. That works out to about 3.8g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this breakfast works

This breakfast earns its place because it proves a plant-forward plate can still hit real protein numbers, not just salad. Built around rolled oats, milk, peanut butter, chia seeds, banana, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the rolled oats and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Bump the protein: add an egg, a scoop of Greek yogurt or a few extra grams of your protein source to push it over 30g if this is your main meal.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Peanut Butter Overnight Oats in FitScan and its 480 calories and 18g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Peanut Butter Overnight Oats?

One serving of Peanut Butter Overnight Oats has 480 calories, with 18g protein, 62g carbs and 17g fat.

Is Peanut Butter Overnight Oats good for weight loss?

It can be — its 480 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Peanut Butter Overnight Oats in advance?

Most of these ingredients — rolled oats, milk, peanut butter, chia seeds, banana — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.