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.
This recipe is also in my Plant Based Breakfast Ideas for 2022 roundup post!
It's no surprise by now that we are a family obsessed with overnight oats.
We love overnight oats because you can meal prep a bunch of servings at once and change up the flavors so that you never get bored.
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 You'll Need for Peanut Butter Overnight Oats
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.
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
- 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!
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?
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!
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
- 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)
- 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!