Honey Banana Overnight Oats With Flax

Overnight Oats Banana Flax
Dana Angelo White
Total Time: 485 min
Prep Time: 5 min
Cook Time: 480 min
Servings: 1

Nutrition Highlights (per serving)

293 calories
6g fat
56g carbs
7g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 293
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 82mg 4%
Total Carbohydrate 56g 20%
Dietary Fiber 7g 25%
Total Sugars 21g  
Includes 12g Added Sugars 24%
Protein 7g  
Vitamin D 1mcg 5%
Calcium 264mg 20%
Iron 2mg 11%
Potassium 451mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Heartburn symptoms can get worse in the morning for some people who skip breakfast. With this quick and easy overnight oats recipe, there will be no more excuses about not having time to eat.

This take on traditional oatmeal takes a few minutes to make ahead and requires virtually no prep time in the morning. Fiber-rich oats and flax help regulate digestion and keep heartburn at bay.

Fresh bananas and golden honey add natural sweetness. The best part just might be that you can enjoy this heart-healthy and heartburn-friendly breakfast for fewer than 300 calories per serving.


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1 tsp ground flaxseed
  • 1 tsp honey
  • 1/2 banana, sliced


  1. In a small jar combine oats, almond milk, flaxseed, and honey.

  2. Stir well to combine.

  3. Cover jar with lid or plastic wrap and place in the refrigerator overnight.

  4. Before serving, top with banana and sprinkle with more flax, if desired.

Variations and Substitutions

This overnight oats recipe can be modified in several ways to cater to individual taste preferences and certain medical needs. To make this recipe gluten-free, use certified gluten-free oats. You can also replace the honey with maple syrup or agave if those flavors are preferred.

Any type of milk or dairy alternative can be used in place of the almond milk. For a boost of protein, use skim milk or soy milk. Most dairy alternatives are fortified with similar amounts of calcium and vitamin D per serving, so you will get a dose of those bone-building nutrients no matter which you choose.

Cooking and Serving Tips

Follow these preparation tips to make the most of your overnight oats:

  • Prepare individual portions of oats in small glass jars and make a few extra for an on-the-go breakfast for busy weekday mornings.
  • Make a double or triple batch in one large bowl to serve a crowd around the kitchen table.
  • Place the sliced bananas on top just before serving to prevent them from turning brown.
  • Try other heartburn-friendly fruits if you don't have bananas. Most fruit besides citrus will work.

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3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Milajerdi A, Bagheri F, Mousavi SM, et al. Breakfast skipping and prevalence of heartburn syndrome among Iranian adultsEat Weight Disord. 2020. doi:10.1007/s40519-020-01065-5

  2. Sang S, Chu Y. Whole grain oats, more than just a fiber: Role of unique phytochemicalsMol Nutr Food Res. 2017;61(7). doi:10.1002/mnfr.201600715

  3. Kajla P, Sharma A, Sood DR. Flaxseed-a potential functional food sourceJ Food Sci Technol. 2015;52(4):1857-1871. doi:10.1007/s13197-014-1293-y

By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.