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    You are here: Home | Recipes | Overnight Oats

    Low-Fat Vegan Peanut Butter Overnight Oats

    Oct 17, 2022 by Faith VanderMolen

    Jump to Recipe Print Recipe

    Rich and creamy and full of plant-based protein, these easy Low-Fat Vegan Peanut Butter Overnight Oats are the perfect breakfast for anyone on the go.

    Low-Fat Vegan Peanut Butter Overnight Oats in jars topped with nuts and dried fruit
    Jump To
    • Also Featured In
    • Ingredients
    • What is Peanut Flour?
    • How to Make Overnight Oats
    • Best Natural Sweeteners for Overnight Oats
    • How to Eat Overnight Oats
    • Best Overnight Oats Toppings
    • How Long Can you Keep Overnight Oats in the Fridge?
    • Can You Freeze Overnight Oats?
    • More Overnight Night Oats Recipes
    • 📖 Recipe
    • Low-Fat Vegan Peanut Butter Overnight Oats

    Also Featured In

    This recipe is also featured in the following vegan recipe roundups:

    • Easy Plant Based Breakfast Ideas

    It's no surprise by now that we are a family obsessed with overnight oats.

    We love overnight oats because you can easily meal prep overnight oats at once and change up the flavors so that you never get bored.

    Some of my favorite overnight oats recipes are these Healthy Cookie Dough Overnight Oats, these Protein Powder Overnight Oats and of course today's recipe for Low-Fat Peanut Butter Overnight Oats!

    While I love full-fat peanut butter, sometimes I just want a lighter version while still enjoying that delicious peanut butter flavor.

    Let me show you how to make these low-fat, vegan peanut butter overnight oats!

    Ingredients

    The base for vegan overnight oats is usually the same: oats, chia seeds and a liquid of choice.

    But today we're making peanut butter overnight oats, so we'll be adding in a few extra ingredients.

    To make these overnight oats, you'll need the following ingredients:

    • Rolled or quick oats
    • Peanut flour
    • Chia seeds
    • Non-dairy milk
    • Optional: 1-2 teaspoons liquid sweetener
    • Optional toppings: chopped nuts, dried fruit, sliced banana, cinnamon, etc.

    If you don't need a lower-fat breakfast, then by all means use natural peanut butter!

    I would just decrease use 1-2 tablespoons of peanut butter instead of the ¼ cup of peanut flour.

    What is Peanut Flour?

    Peanut flour or powdered peanut butter is basically ground up peanuts that have had the fat removed.

    This results in flour that tastes like peanut butter, is high and protein and low in fat.

    You can use peanut flour to make a low-fat peanut butter by stirring water into the flour until you reach your desired consistency.

    If you're trying to avoid sugar, be sure to read the ingredients list on the peanut flour as some contain extra ingredients including sugar!

    How to Make Overnight Oats

    Making these peanut butter overnight oats is similar to any other overnight oats recipe.

    In a mason jar, start by stirring together the oats, peanut flour, chia seeds and cinnamon, if using.

    Stirring the dry ingredients together first allows the chia seeds and peanut flour to not clump together.

    Next add in about ¾ cup of non-dairy milk. Add more if necessary.

    Stir everything well to combine.

    Place the lid on your jar and store the oats in the fridge overnight to soak.

    The next morning the oats should have thickened and are ready to eat!

    Best Natural Sweeteners for Overnight Oats

    I don't like to start my mornings with too much sugar, so whenever possible I like to sweeten my overnight oats naturally.

    Some natural sweetener options are as follows:

    • Fresh fruit (especially ripe, mashed banana or applesauce)
    • Chopped dates/date puree
    • Maple syrup
    • Coconut sugar
    • Agave nectar

    My personal favorite sweeteners for oatmeal are mashed, ripe banana and maple syrup.

    Yum!

    How to Eat Overnight Oats

    I usually prepare my overnight oats in mason jars.

    Sometimes I'll enjoy my soaked oats straight out of the jar.

    Most times, however, I'll pour them into a bowl so I can add toppings!

    Best Overnight Oats Toppings

    When it comes to toppings for overnight oats, the possibilities are endless.

    Whatever you would put on top of a hot bowl of oats would probably taste amazing on your overnight oats, so just use your favorite oatmeal toppings!

    I, personally, love the following toppings:

    • Nut/seed butter
    • Chopped nuts and/or seeds
    • Dried fruit
    • Fresh fruit
    • Granola
    • Coconut flakes
    • Chocolate chips/cacao nibs
    • Coconut Milk Whipped Cream
    • Homemade Dairy-Free Chocolate Sauce

    Mix and match your favorite toppings to jazz up your overnight oats!

    Low-Fat Vegan Peanut Butter Overnight Oats in a glass cup with toppings

    How Long Can you Keep Overnight Oats in the Fridge?

    I love overnight oats because you can make a few jars at the same time and then have breakfast ready to go for the entire week.

    Basic overnight oats (aka oats without toppings or fresh fruit) should last around 4-5 days.

    I highly recommend adding your toppings and fresh fruit right before you enjoy your overnight oats so that the toppings/fruit don't go bad.

    Can You Freeze Overnight Oats?

    Yes!

    You can actually freeze overnight oats!

    Make your overnight oats in freezer-safe jars/containers.

    Place them in the freezer until frozen. They should last for 2-3 months.

    The night before you want to enjoy your overnight oats, simply remove a serving from the freezer and allow it to thaw overnight in the fridge!

    Overnight Oats made with peanut flour

    More Overnight Night Oats Recipes

    Like I mentioned above, I have a plethora of vegan overnight oats recipe on my blog.

    After you make this low-fat peanut butter version, be sure to work your way through these other recipes:

    • Healthy Cookie Dough Overnight Oats
    • 5 Amazing Overnight Oats Recipes you can Meal Prep!
    • Vegan Golden Milk Overnight Oats
    • Vegan Pumpkin Pie Overnight Oats
    • Key Lime Pie Overnight Oats
    • Vegan Protein Overnight Oats
    creamy low-fat peanut butter overnight oats in glass jars

    📖 Recipe

    Peanut Butter Overnight Oats on a tray

    Low-Fat Vegan Peanut Butter Overnight Oats

    Faith VanderMolen
    Rich and creamy and full of plant-based protein, these easy Low-Fat Vegan Peanut Butter Overnight Oats are the perfect breakfast for anyone on the go.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Breakfast
    Cuisine American
    Servings 1 serving
    Calories 428 kcal

    Ingredients
     
     

    • ½ cup rolled oats
    • ¼ cup peanut flour
    • 1 tablespoon chia seeds
    • ¾ - 1 cup almond milk
    • 1-2 teaspoons liquid sweetener maple syrup, agave, honey if not vegan

    Instructions 

    • In a large mug or bowl, mix all of the ingredients together, except for the optional toppings. About two minutes later, stir again to make sure none of the chia seeds have clumped together.
    • Cover with plastic wrap and place in the fridge for at least 4 hours or overnight.
    • In the morning stir again and add your favorite toppings!

    Notes

    • *Peanut Flour is similar to PB2 powder, but contains only one ingredient. You can find the brand I buy here!
    • Optional toppings: chopped nuts, dried fruit, sliced banana, cinnamon, etc.
    • Prep time does not include overnight soaking hours.

    Nutrition

    Calories: 428kcalCarbohydrates: 51gProtein: 20gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 7gTrans Fat: 0.02gSodium: 581mgPotassium: 603mgFiber: 14gSugar: 7gVitamin A: 6IUVitamin C: 0.2mgCalcium: 667mgIron: 4mg
    Tried this recipe?Let me know how it was!

    More Overnight Oats

    • Healthy Cookie Dough Overnight Oats
    • Green Superfood Overnight Oats
    • Vegan Pumpkin Pie Overnight Oats
    • Key Lime Pie Overnight Oats (Vegan!)


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    Comments

    1. Maria says

      October 31, 2016 at 8:21 pm

      Hey Faith! It's your long-lost neighbor, Maria 😀
      Just wanted to say how much I have been loving trying different recipes on your blog since I've been home. A lot less intimidating when I know that I have easy access to all of the ingredients. Anyway, this recipe is my new fav breakfast. I started making it last week and it has been one of the most filling and energizing breakfasts that I've ever had. Also very simple to make and grab out of the fridge in the morning, which are definite plus-s (pluses?) Anyway, thanks for the never-ending recipes. Hopefully in a few short months I'll be able to impress you with my skills!!

      Reply
      • Faith says

        November 01, 2016 at 3:03 am

        MARIA! So good to hear from you and this comment made my day. I'm so glad you're enjoying cooking. I'm kind of jealous of all the food you have access to back home. I just made the TJ blondie bars you gave me last night and they were such a treat. I'm so glad you like this recipe. I need to make it again soon! I miss having you here and having a baking/cooking buddy:)

        Reply
    2. Healthy Grocery says

      April 01, 2016 at 9:45 pm

      Can look at my blog to see nutritional facts of low fat food at grocery stores.

      Reply
      • Faith says

        April 01, 2016 at 10:11 pm

        Okay thanks!!

        Reply
    3. Rhianna Hammerle says

      December 13, 2015 at 5:16 pm

      hello! Does this mean I can sub with 1/4 cup of PB2? Very keen to try out! Xx

      Reply
      • Faith says

        December 14, 2015 at 7:44 am

        You can definitely use PB2! I hope you like it!

        Reply
    4. Liv @ Healthy Liv says

      August 14, 2015 at 1:25 pm

      Thanks so much for the peanut flour recommendation, Faith! I was actually looking at PB2 on Amazon & Vitacost yesterday, but was bummed to see that it had added sugar. I'd love to try adding peanut flour to smoothies!

      Reply
      • Faith says

        August 14, 2015 at 8:19 pm

        Yeah for sure Liv! My mother-in-law told me about it and I've been hooked since! It'd be great in smoothies so I hope you can get some soon!

        Reply
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