Lightly sweet, fibre-rich overnight oats made with simple ingredients.

Some mornings call for something quick, but still nourishing — something you don’t have to think about, but know will keep you going

These Banana Date Oats are exactly that. Lightly sweet from ripe banana and dates, with a touch of maple syrup and cinnamon, and just enough texture from chia seeds and oats. They come together in minutes the night before, and can be enjoyed cold or gently warmed in the morning.

It’s a simple combination, but one that works — balanced, comforting, and easy to keep on repeat.

Ingredients

Here’s what you’ll need for this recipe:

Rolled Oats: A source of fibre that can support heart health and help keep you full.

Milk (dairy or plant-based): Adds creaminess and protein (especially if using dairy or soy milk), helping make this more balanced and satisfying.

Banana: Provides natural sweetness and helps create a soft, cohesive texture.

Dates: Adds caramel-like sweetness along with fibre and small amounts of minerals like potassium. I find Medjool dates the perfect softness and sweetness for this recipe.

Cinnamon: Adds warmth and flavour without needing extra sugar.

Salt: Enhances overall flavour and balances sweetness.

Maple Syrup: Adds a subtle boost of sweetness, as needed.

Chia Seeds: Helps thicken the oats while adding fibre and healthy fats.

Kitchenware

You’ll also need:

• Bowl or jar with lid
• Measuring cups and spoons
• Spoon or fork (for mixing and mashing)
• Small pot (if warming)

Steps

1. Mash the banana: In a bowl or jar, mash the banana until mostly smooth.
2. Mix wet ingredients: Stir in the milk, chopped dates, cinnamon, salt, maple syrup, and chia seeds.
3. Add oats: Add the rolled oats and mix until everything is well combined.
4. Refrigerate: Cover and refrigerate overnight, or for at least 4 hours.
5. Serve: In the morning, stir and add a splash of milk if needed to loosen the texture. To enjoy warm, transfer the oats to a small pot with a splash of milk and warm over medium heat for 4–6 minutes, stirring gently until heated through.

Tips & Notes

• Mash the banana well — this helps evenly distribute sweetness.
• Finely chop the dates so they soften properly overnight.
• If the oats feel too thick in the morning, add a splash of milk and stir.
• Best served cold or gently warmed with a splash of milk.

Recipe

Banana Date Oats

• Servings: 1
• Time: 5 mins (+4 hours or overnight)
• Print

Lightly sweet, fibre-rich overnight oats made with simple ingredients.

Ingredients

• 1/2 cup rolled oats
• 3/4 cup milk of choice
• 1/2 ripe banana, mashed
• 2 dates, finely chopped
• 1 tsp maple syrup
• 1 tsp chia seeds
• 1/8 tsp cinnamon
• Pinch of salt

Directions

1. Mash banana
2. Mix all ingredients
3. Add oats and stir
4. Refrigerate overnight
5. Stir and adjust before serving

Nutrition

Per Serving: Energy/Calories: 315 kcal | Carbohydrates: 52 g | Protein: 10 g | Fat: 7.5 g | Saturated Fat: 2.2 g | Sodium: 95 mg | Fibre: 6.8 g | Total Sugars: 26 g

Please note: the nutrition information provided above is an estimation based on a reference serving size. It is subject to error/variation and is for information purposes only. The website owner is not liable for this information. While this information may be helpful for you, please remember that food is more than just numbers.

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