Banana Pudding Overnight Oats (Heart Healthy)

This simple and delightful banana pudding overnight oats has a creamy texture with a banana cream pie like flavor. This simple recipe is perfect for busy mornings, or even can be eaten as a snack. My children enjoy it too.

The most difficult part about this recipe is the wait – once you make it, you need to wait 6 hours before eating it!

This banana cream overnight oat recipe is heart healthy, nut free, high in fiber, egg free, gluten free and vegetarian.

An image of banana pudding overnight oats from the top, with sliced bananas sprinkled with cinnamon and rolled oats.

Heart Healthy

In many of my blog posts, I discuss the benefits of oats. There is substantial evidence that oats can lower blood pressure, and oatmeal can lower cholesterol too, making it a perfect addition to a heart healthy diet.

Bananas are great for high blood pressure too. They are rich in potassium, magnesium, and fiber. As well as naturally low in sodium. A wonderful addition to the DASH diet. Not to mention, they are affordable, convenient and taste great too!

Having a heart healthy breakfast in the morning like these banana pudding overnight oats is a perfect way to reduce your risk of heart disease. This research study of 199,634 adults suggests individuals who skip breakfast have a 21% increased risk of developing heart disease (1). So eat your breakfast! 

Additionally, for heart health you want to consider a few things when making overnight oats:

  • Be sure to add protein for satiety, to meet weight loss goals and muscle building
    • I used greek yogurt and protein powder (*affiliate link)
    • Hemp seeds and cottage cheese would work too
  • Milk of choice should be soy beverage or cow’s milk for added protein, stay away from high saturated fat coconut milk when possible to help manage your cholesterol levels. Oat milk and almond milk are fine alternatives, but lack the protein, so be sure to add extra protein to it, like my current favorite protein powder! (*affiliate link)
  • Skip the coconut flakes, for a lower saturated fat intake

*This link is an affiliate partnership link, so we may earn a commission from purchases made through this link, but it does not change/increase the price you pay. It’s just a way to support The Heart Dietitian, so thank you!

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.


The ingredients chosen for this banana cream overnight oats recipe are foods that can lower cholesterol, and blood pressure.

Old fashioned oats or Rolled oats – learn more about the benefits of rolled oats and oat fiber for heart health. I wouldn’t recommend instant oats here because the texture will end up too mushy.

Milk of choice – I prefer soy milk for it’s plant protein and cholesterol lowering capabilities when eating in a Portfolio diet style.

Banana – make sure you choose a banana that is ripe, and has the most brown spots possible, to ensure the best banana flavor.

Chia seeds – these seeds are rich in soluble fiber which helps lower cholesterol, and they also help thicken the oats by soaking up the liquid to make it a pudding like consistency.

Vanilla nonfat Greek yogurt – The yogurt itself, makes this recipe ultra-creamy, and the addition of vanilla makes this a banana cream pie flavor, but to skip the added sugar, you can just add the natural vanilla extract flavor instead of using flavored yogurt (your preference!).

Cinnamon – for flavor, and it can help manage cholesterol levels too!

Optional Toppings – make this recipe your own by adding whatever toppings you and your family enjoy. I recommend toppings such as cocoa, chocolate chips, your favorite granola, ground flaxseed for added fiber, hemp seeds or low sodium protein powder for extra protein.

How To Make This Banana Pudding Overnight Oats

This recipe comes together in 10 minutes.

The most important part of this recipe is to make sure the oat mixture is well combined. I recommend giving a good stir before it is chilled and right before eating.

Step 1: Combine all ingredients together. Mash a banana then mix in rolled oats, soy beverage, greek yogurt, chia seeds, and cinnamon.

Step 2: Mix well! You can even use a blender if you prefer that over a spoon.

Step 3: Wait. Wait. Wait. Let the mixture sit overnight in the fridge to “cook”.

Step 4: Stir again, and enjoy!

When you are ready to eat, you can use the same container, or transfer it to another bowl to add the toppings. Tweak ingredients for your taste, and add toppings as desired!

This banana pudding overnight oats recipe can be eaten cold or hot, depending on your preference.


I would suggest eating them within 3-4 days after they are mixed before they get too mushy.

Other Expert Tips

  • Eat them cold or warm.
  • Lasts 3-5 days in the fridge. I usually make 4 servings and eat them from Monday – Thursday.


Gluten-free as is! All ingredients are naturally gluten-free, but you will need to ensure that your rolled oats have been processed and packaged in a gluten-free facility to ensure there is no cross-contamination.

Video Tutorial Coming Soon

Other Overnight Oat Recipes

Other Banana Recipes

Final Thoughts

Who is going to try this balanced banana pudding overnight oat recipe breakfast?

It has whole grains, fruit and is a great source of protein and fiber to keep you satisfied, as well as being packed with flavor. The texture is thick, soft and sweet.

Would love to hear what you think in the comments below!

Recipe created by Valerie Payetta. Article written by Veronica Rouse, MAN, RD, CDE

An image of Veronica The Heart Dietitian cutting an apple, and an image of a book. The text on the image and book reads "FREE 4 steps to a happy heart without restriction ebook".

Banana pudding overnight oats in a jar. The oats are topped with freshly sliced banana.

Banana Pudding Overnight Oats

This simple and delightful banana pudding overnight oats, has a creamy texture with a banana cream pie like flavor.
No ratings yet
Prep Time 10 minutes
In fridge overnight 6 hours
Course Breakfast, Snack
Cuisine American
Servings 1
Calories 466 kcal


  • 1 banana ripe
  • 1/2 cup rolled oats
  • 1/3 cup unsweetened soy milk
  • 1 1/2 tbsp chia seeds
  • 1/2 cup vanilla non-fat greek yogurt
  • 1/2 tsp cinnamon
  • optional toppings: hemp hearts, flaxseeds, oats, cinnamon


  • Combine Ingredients: In a bowl, mash 1/2 of a banana and save the other half to use as a topping.
  • Mix in rolled oats, soy milk, greek yogurt, chia seeds, and cinnamon.
  • Pour in a jar and mix well.
  • Optional: Instead of mixing the ingredients together with a spoon, you can blend them in your blender to create a creamier consistency.
  • Once blended or mixed, put in fridge overnight: let the oats soak up the milk by leaving the jar in the fridge overnight or for at least 6 hours.
  • When ready to serve give the oat mixture another stir. Then slice the other half of your banana to put on top of your recipe, and top it with whatever else you prefer – more chia seeds, hemp seeds, flaxseeds, oats, or even cinnamon for a heart boost!
  • Enjoy!


Calories: 466kcalCarbohydrates: 79gProtein: 21gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 4mgSodium: 71mgPotassium: 846mgFiber: 14gSugar: 29gVitamin A: 256IUVitamin C: 11mgCalcium: 252mgIron: 4mg
Keyword banana pudding overnight oats, overnight oats
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