Unfold Today logo.
Search icon.
Search icon.
MENU
Unfold Today menu icon.
Unfold Today logo.
Search icon.
Unfold Today logo.
X

Evidence-based

This article is based on scientific evidence because it has been written, fact-checked, reviewed, and regularly updated by experts that follow our strict editorial process.

The sources used by our editorial team are trustworthy, experienced, and authoritative, such as peer-reviewed journals and governmental information.

All the pieces of evidence are clearly highlighted in the articles as sources in the form of simple in-text links.

Learn more about our editorial process.

High-Calorie Banana Walnut Overnight Oats (Recipe)

This high-calorie overnight oats recipe with banana walnut flavor builds muscle and comes from nutritionist, certified PT and strength and conditioning specialist Claude Pop.
JUMP TO RECIPE
Last updated on September 30, 2024


High-Calorie Banana Walnut Overnight Oats.

Once I saw a banana walnut overnight oats recipe with 350 calories in the Dietary Guidelines for Americans 2020-2025, I realized I could transform it into an excellent high-calorie breakfast for anybody looking to build muscle more easily.

The result was a delicious High-Calorie Banana Walnut Overnight Oats recipe with 982 calories, 40 g of proteins and many complex carbohydrates that's fast to make and eat.

After all, I'm not a nutritionist certified in personal training and strength and conditioning for nothing. And it's no secret that I've become a fan of oat dishes. Overnight oats, oatmeal, granola recipes, oat muscle-building smoothies and shakes, I did them all.

But that's enough arrogance. Let's start exploring the recipe.

Equipment

For this overnight oats recipe, you'll need the following:

  • 16 oz (500 ml) or larger jar
  • Fridge

Ingredients

Ingredients of High-Calorie Banana Walnut Overnight Oats.
The ingredients needed for the high-calorie banana walnut overnight oats recipe. Credits: Claude Pop / Unfold Today.

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

  • 1 cup (2.8 oz or 80 g) rolled oats
  • 3.5 fl oz (100 ml) whole milk
  • 1 dash (0 g) table salt
  • 7 oz (200 g) low-fat Greek yogurt
  • 1 oz (28 g) honey
  • 1 medium (118 g) banana
  • 1 oz (28 g) dried banana chips
  • 14 halves (28 g) walnuts

Ingredient alternatives

If you're on a gluten-free diet, use rolled oats with a clear gluten-free label.

If you're on a dairy-free or vegan diet, swap whole milk for a kind of plant-based milk, like oat or almond milk. Also, you can swap the low-fat Greek yogurt for plant-based yogurt.

In case you're allergic to nuts, replace walnuts with seeds.

Role of each ingredient

First, rolled oats are the core ingredient of this recipe and a great source of complex carbohydrates.

Secondly, whole milk has the mission of softening the crunchy texture of the oats, making them easier to chew.

The pinch of salt highlights the flavors in our recipe.

The low-fat Greek yogurt adds muscle-building proteins and extra creaminess.

Honey sweetens this breakfast dish. Since honey is considered added sugar, we ensured it doesn't represent more than 10% of our recipe's total calories.

The banana adds flavor, vitamins, and extra carbs. Also, bananas count among the cheapest high-calorie foods.

Last but not least, the dried banana chips and the walnuts add calories and crunchiness.

Instructions

Below are the step-by-step instructions for making our High-Calorie Banana Walnut Overnight Oats.

1. Pour oats

Adding oats in jar to make high-calorie banana walnut overnight oats.
Adding oats into a jar to make high-calorie banana walnut overnight oats. Credits: Claude Pop / Unfold Today.

Add the rolled oats to the bottom of the jar. Try to hit the jar's mouth when pouring them in.

2. Soak the oats in milk

Adding whole milk over oats to make banana walnut overnight oats recipe.
Adding whole milk over oats to make high-calorie banana walnut overnight oats. Credits: Claude Pop / Unfold Today.

Add whole milk over the oats so they can soak properly.

3. Salt

Adding salt to make banana walnut overnight oats.
Adding salt to make high-calorie banana walnut overnight oats. Credits: Claude Pop / Unfold Today.

Salt the oats to bring out the flavors in the recipe.

4. Add yogurt

Adding low-fat Greek yogurt to make banana walnut overnight oats.
Adding low-fat Greek yogurt to make banana walnut overnight oats. Credits: Claude Pop / Unfold Today.

Cover the salted milky oats in the jar with low-fat Greek yogurt.

5. Sweeten and mix

Adding honey to make banana walnut overnight oats.
Adding honey to make high-calorie banana walnut overnight oats. Credits: Claude Pop / Unfold Today.

Add honey over the coat of yogurt to sweeten things out. Then, mix everything with a spoon.

6. Add banana

Cutting banana and using it to make banana walnut overnight oats.
Cutting a banana into slices (left) and the slices topping the jar of banana walnut overnight oats (right). Credits: Claude Pop / Unfold Today.

Use a knife to slice the banana. Then, sink the slices in the jar.

7. Top with walnuts and banana chips

Topping the banana walnut overnight oats with dried banana chips and walnuts.
Topping banana walnuts overnight oats with dried banana chips (left) and chopped walnuts (right). Credits: Claude Pop / Unfold Today.

Cut the dried banana chips into smaller pieces and press them into the jar. Then, chop the walnuts and top the jar with them.

8. Mix and fridge

Mixing and refrigerating the high-calorie banana walnut overnight oats.
Mixing the banana walnut overnight oats (left) and placing the resulting recipe in the fridge (right). Credits: Claude Pop / Unfold Today.

Use a spoon to mix everything in the jar. Then, screw the lid and place the jar in the fridge for 8-12 hours.

9. Serve

Serving a spoonful of the high-calorie banana walnut overnight oats.
Close-up of a spoonful of banana walnut overnight oats. Credits: Claude Pop / Unfold Today.

Take the jar of High-Calorie Banana Walnut Overnight Oats out of the fridge, grab a spoon and enjoy. If you're in a rush, you can even eat the oats on the go.

These overnight oats have a creamy mouthfeel. Their flavor is dominated by bananas but settled down by the Greek yogurt and walnuts' crunchiness.

Meal prep

You can prepare multiple jars of these Banana Walnut Overnight Oats in the evening. To ensure freshness, we recommend refrigerating the oats in airtight jars and eating them in 3-5 days.

Nutrition facts

Serving size584 g
Calories982
Proteins40 g
Carbohydrates146 g
Fiber16 g
Added sugars23 g
Fats31.5 g
Saturated fats7 g
Unsaturated fats24 g

Vitamins: A, E, C, D, B1, B2, B3, B5, B6, B7, B8, B9, B12.

Minerals: calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, molybdenum, boron.

Other compounds: choline and flavonoids.

Benefits

Our high-calorie banana walnut overnight oats can bring many health benefits. Let's explore some of them.

1. Build muscle and gain weight easier

Here are the reasons why our banana walnut overnight oats helps you build muscle:

  • High-calorie
  • Rich in many proteins
  • Filled with complex carbs
  • Contains helpful micronutrients

Let's delve deeper into each of the characteristics above.

Reach caloric surplus with less effort

Since our overnight oats are high-calorie, they will help you keep a caloric surplus.

After all, the recipe delivers 982 calories per serving, about half of a 2000-calorie diet. This is because many of our recipe's ingredients are good sources of calories.

For example, oats are among the best weight-gain foods for females. Walnuts count among the high-calorie nuts and nut butters. Also, dried bananas and bananas count among the fruits with the most calories.

If you don't know what caloric surplus means, know it's eating more calories than you consume. And it's essential for building muscle.

The International Society of Sports Nutrition has the same position. In 2017, after reviewing over 140 scientific articles, they concluded that people who want to build muscle efficiently should follow diets that get them into a "sustained caloric surplus."

However, you can eat high-calorie overnight oats when cutting as well. In this case, you'll need to make sure you stay on a caloric deficit.

Maximize muscle-building

Besides boosting calories, these banana walnut overnight oats make for a muscle-building pre-workout meal. Since one serving has 40 g of protein, it will also help you maximize your bulking efforts. That's good news for those of you bodybuilding.

Wondering how do you maximize the rate you're gaining muscle?

Trying to find out how much protein can the body use in a single meal for muscle-building, researchers came to the following conclusion.

"To maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal," Brad Schoenfeld and Alan Aragon concluded in 2018.

For example, to maximize muscle-building, a 176 lbs (80 kg) individual needs 32-44 g of protein from one meal. Do you remember how much protein our overnight oats recipe has? 40 g.

Right on target.

Besides protein, the high-calorie banana walnut overnight oats contain vitamins that help with muscle growth.

One is vitamin B12, coming from low-fat Greek yogurt and whole milk. Here is scientific proof published in the Advances in Nutrition journal. Researcher Lindsay Allen states that one of B12's roles is to restore methionine, an amino acid used in protein synthesis.

Another compound that improves muscle growth is choline. It's present in our overnight oats because of the oats and the low-fat Greek yogurt. The researchers behind a 2020 review of scientific studies that examined choline highlighted the compound's contribution to muscle growth and physical performance.

Reduce muscle damage

Our overnight oats recipe fights muscle cramps and reduces muscle damage during exercise. Thus, performance increases. The oats do this because they contain walnuts, which have vitamin E.

A 2013 Nephro-Urology Monthly study of 20 patients with renal disease showed Vitamin E significantly reduces muscle cramps.

Moreover, a 2009 study of 21 participants published in The Journal of Physiological Sciences reached interesting results. The researchers concluded that vitamin E supplementation protects against oxidative stress and muscle damage.

More recently, a 2022 review published in Nutrients showed that even a low dose of vitamin E could prevent "exercise-induced muscle damage."

Aid muscular recovery

Another mineral you get from consuming our banana walnut overnight oats is zinc. And guess what? Oats, the core ingredient of our recipe, are a good source of zinc.

According to a 2020 Redox Biology review, zinc helps form new muscular cells and regenerate depleted muscle tissues.

2. Optimize energy levels

No matter when you eat them, our high-calorie overnight oats energize you for many hours. They're rich in complex carbs, low in added sugars and abundant in vitamins and minerals that help your body produce energy.

The American Heart Association backs this up. Complex carbohydrates will give you energy for a longer period than simple carbs, like the ones found in white bread or candies.

Here are the ingredients containing complex carbs in our banana walnut overnight oats:

  • Oats
  • Walnuts
  • Bananas

The only added sugar in our overnight oats comes from honey. Since the sugar in honey makes up only 9.5% of the recipe's total calories, it respects the recommendation of the Dietary Guidelines for Americans. According to the DGA, the calories we get from the added sugar in our diet should not exceed 10% of our daily calories.

Besides carbohydrates, our overnight oats have compounds that help the body get and use the energy found in foods:

  • B vitamins
  • Magnesium
  • Phosphorus
  • Copper
  • Iron
  • Manganese
  • Chromium
  • Molybdenum

Let's look at some proof regarding the above micronutrients' roles.

A 2020 scientific review of B vitamins, vitamin C, iron, magnesium, and zinc is titled "vitamins and minerals for energy, fatigue, and cognition."

Sources of B vitamins in our overnight oats:

  • Oats
  • Walnuts
  • Low-fat Greek yogurt
  • Whole milk

The only ingredient with notable amounts of vitamin C in our recipe is the banana.

As for copper, magnesium and iron, the oats and walnuts in our breakfast dish contain plenty.

When it comes to phosphorus, the National Institutes of Health describes it as a component of "the body's key energy source, adenosine triphosphate (ATP)." The best sources of phosphorus in our overnight oats recipe are low-fat Greek yogurt and whole milk.

As for manganese, a 2015 article reviewed its effects on health. The research states that manganese plays a role in significant physiological processes, including energy metabolism. Most of the manganese in our recipe comes from oats.

Also, our overnight oats contain chromium, which "might play a role in carbohydrate, lipid, and protein metabolism," according to the NIH. In our recipe, chromium comes from walnuts and oats.

Besides, a 2022 study on 138 soccer players states from its beginning that molybdenum plays an important role in adapting our bodies to physical training. Oats and walnuts, both present in our recipe, contain molybdenum.

3. Strengthen bones and joints

Our overnight oats recipe strengthens your bones and connective tissues because it contains calcium, copper, manganese, boron, and vitamin C.

A 2012 review of the essential nutrients for bone health agrees. It found that calcium, copper, manganese, boron, and vitamin C are commonly used to improve bone health.

4. Save time

Since they don't have to be cooked, you can make these overnight oats in only 5 minutes. You can prepare them in the evening and have them ready by the next morning.

If you forget to prepare them in the evening, you can make them in the morning and consume them as a late breakfast or snack after refrigerating them for a few hours.

To save even more time, you can consume these oats on the go.

Another good idea to save time is to make 3-5 portions of our banana walnut overnight oats on a Sunday and eat one per day until the next weekend.

Recipe summary

To follow our high-calorie banana walnut overnight oats recipe in a compressed format, use the summary below.

High-Calorie Banana Walnut Overnight Oats.

High-Calorie Banana Walnut Overnight Oats

This high-calorie overnight oats recipe with banana walnut flavor builds muscle and comes from nutritionist, certified PT and strength and conditioning specialist Claude Pop.
Prep Time 5 minutes
Fridge 8 hours
Total Time 8 hours 5 minutes
Course Breakfast
Cuisine American, International
Servings 1 person
Calories 982 kcal

Equipment

  • 1 Jar (16 oz or 500 ml)
  • 1 fridge

Ingredients
  

  • 1 cup rolled oats 2.8 oz or 80 g
  • 3.5 fl oz whole milk 100 ml
  • 1 dash table salt 0 g
  • 7 oz low-fat Greek yogurt 200 g
  • 1 oz honey 28 g
  • 1 medium banana 118 g or 4.2 oz
  • 1 oz dried banana chips 28 g
  • 14 halves walnuts 1 oz or 28 g

Instructions
 

  • Add the 1 cup rolled oats to the bottom of the jar. Try to hit the jar's mouth when pouring them in.
    1 cup rolled oats
    Adding oats in jar to make high-calorie banana walnut overnight oats.
  • Add 3.5 fl oz whole milk over the oats so they can soak properly.
    3.5 fl oz whole milk
    Adding whole milk over oats to make banana walnut overnight oats recipe.
  • Add 1 dash table salt over the oats to bring out the flavors in the recipe.
    1 dash table salt
    Adding salt to make banana walnut overnight oats.
  • Cover the salted milky oats in the jar with 7 oz low-fat Greek yogurt.
    7 oz low-fat Greek yogurt
    Adding low-fat Greek yogurt to make banana walnut overnight oats.
  • Add 1 oz honey over the coat of yogurt to sweeten things out. Then, mix everything with a spoon.
    1 oz honey
    Adding honey to make banana walnut overnight oats.
  • Use a knife to slice the 1 medium banana. Then, sink the slices in the jar.
    1 medium banana
    Cutting banana and using it to make banana walnut overnight oats.
  • Cut the 1 oz dried banana chips into smaller pieces and press them into the jar. Then, chop the 14 halves walnuts and top the jar with them.
    1 oz dried banana chips, 14 halves walnuts
    Topping the banana walnut overnight oats with dried banana chips and walnuts.
  • Use a spoon to mix everything in the jar. Then, screw the lid and place the jar in the fridge for 8-12 hours.
    Mixing and refrigerating the high-calorie banana walnut overnight oats.
  • Take the jar of High-Calorie Banana Walnut Overnight Oats out of the fridge, grab a spoon and enjoy.
    Serving a spoonful of the high-calorie banana walnut overnight oats.

Notes

Here are some of the health benefits of this recipe:
  1. Build muscle and gain weight easier
  2. Optimize energy levels
  3. Strengthen bones and joints
  4. Save time
Keyword 1000-calorie, breakfast, cereals, energizing, healthy, high-calorie, muscle-building, protein, quick, weight gain

External sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020.
  • Alan A. Aragon et al. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. 2017.
  • Brad Jon Schoenfeld and Alan Albert Aragon. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018.
  • Lindsay H. Allen. Vitamin B-12. Advances in Nutrition. 2012.
  • Antimo Moretti et al. Choline: An Essential Nutrient for Skeletal Muscle. Nutrients. 2020.
  • Hamid Tayebi Khosroshahi et al. Comparison of Vitamin E and L-Carnitine, Separately or in Combination in Patients With Intradialytic Complications. Nephrourology Monthly. 2013.
  • Luciano A. Silva et al. Vitamin E supplementation decreases muscular and oxidative damage but not inflammatory response induced by eccentric contraction. The Journal of Physiological Sciences. 2010.
  • Myunghee Kim et al. Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022.
  • Juan Diego Hernández-Camacho et al. Zinc at the crossroads of exercise and proteostasis. Redox Biology. 2020.
  • American Heart Association. Carbohydrates.
  • Anne-Laure Tardy et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020.
  • Office of Dietary Supplements. Phosphorus. National Institutes of Health. U.S. Department of Health and Human Services.
  • Kyle J. Horning et al. Manganese Is Essential for Neuronal Health. Annual Review of Nutrition. 2015.
  • Office of Dietary Supplements. Chromium. National Institutes of Health. U.S. Department of Health and Human Services.
  • Víctor Toro-Román et al. Extracellular and Intracellular Concentrations of Molybdenum and Zinc in Soccer Players: Sex Differences. Biology. 2022.
  • Charles T. Price, Joshua R. Langford, and Frank A. Liporace. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. The Open Orthopaedics Journal. 2012.

Review our recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Recommended for you

High-Calorie Peanut Butter Oatmeal in a bowl.
High-Calorie Peanut Butter Oatmeal for Bulking (Recipe)
This high-calorie peanut butter oatmeal recipe will enchant your taste buds and help you build muscle. On top, it's created by certified nutritionist, personal trainer and strength and conditioning specialist Claude Pop.
Three finished recipes of high-calorie overnight oats: banana walnut, peanut butter and chocolate.
High-Calorie Overnight Oats Recipes for Muscle Gain
Eager to make a delicious serving of overnight oats that builds muscle and saves time in the morning? Certified personal trainer and nutritionist Claude Pop guides you through his high-calorie overnight oats recipes and tips the best ingredients you can experiment with.
High-calorie chocolate overnight oats.
High-Calorie Chocolate Overnight Oats (Recipe)
This high-calorie chocolate overnight oats recipe is delicious, helps you build muscle and comes from nutritionist, certified PT and strength and conditioning specialist Claude Pop.
High-Calorie Peanut Butter Overnight Oats
High-Calorie Peanut Butter Overnight Oats (Recipe)
This high-calorie overnight oats recipe has a peanut butter flavor, helps you build muscle and comes from nutritionist, certified PT and strength and conditioning specialist Claude Pop.
Collage of high-calorie granola recipes and products.
5 High-Calorie Granola Recipes and Products to Build Muscle
In need of high-calorie granola bars because you don't have time to eat at home and that makes it hard to gain weight? Try certified personal trainer and nutritionist Claude Pop's delicious granola bars recipe. These bars are rich in proteins, fast to prepare, and perfect for building muscle.
White Unfold Today Logo for footer.
Our content is not meant to replace professional medical advice.

The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of the owners of Unfold Today.
Follow us
YouTube logo.Facebook icon styled for Unfold Today.Instagram logo.X logo.LinkedIn icon styled for Unfold Today.Pinterest logo.TikTok logo.
All rights reserved by Unfold Media SRL (LLC). Copyright © 2019-2024.