Make Tomorrow’s Breakfast Tonight: My Chocolate Banana Overnight Oats

In those early newborn weeks, I lost count of the number of times I’d look up at 3 in the afternoon and realise I’d eaten nothing all day except a handful of biscuits. Between feeds, nappy changes and running Etta Loves, feeding myself just slipped off the list.

So I started doing one small thing before bed - making a batch of overnight oats. It meant that whatever the night threw at me, there was something filling and nourishing waiting in the fridge, ready to eat with one hand while the other was busy with my baby.

It’s not fancy and it’s not perfect, but it was a little act of looking after myself that made a real difference, so I wanted to share it with you.

My Chocolate Banana Overnight Oats

This makes enough for a breakfast and a bit of lunch, which is honestly how I used to eat it.

You’ll need

• Oats, enough to fill a lidded tub about halfway
• 1 ripe banana
• A mug of milk (about 250ml), whichever you prefer: oat, almond or cow’s milk
• 1 heaped teaspoon of raw cacao powder (do it to your preference though)
• A blender or smoothie maker, and a tub with a lid

How to make it

1. Fill your tub about halfway with oats
2. Pop the banana, milk and cacao into your blender and whizz until smooth.
3. Pour the liquid over the oats, pretty much to the top of the tub.
4. Give it a really good stir, especially into the corners, so there are no dry pockets of oats.
5. Put the lid on and leave it in the fridge overnight.

In the morning you can spoon it into a bowl, or just keep the tub in the fridge and dip in for a spoonful whenever you get the chance. It will keep happily in the fridge for a day or two.

Why It Works So Well for New Mums

Each ingredient is doing a little job for you, which is what makes this so much better than another biscuit.

Oats for slow-release energy. Oats are a wholegrain carbohydrate packed with fibre, which means they release their energy slowly and keep you feeling full for longer, rather than giving you a quick sugar spike and a crash. They also contain iron and B vitamins, both of which help with energy levels when you’re running on very little sleep.

Oats and milk supply. Oats have long been a favourite with breastfeeding mums, and lots of us swear by them for supporting milk supply. The scientific research on this is limited, but what we do know is that eating regularly and well really matters when you’re breastfeeding, and oats make that easy.

Banana for natural sweetness. Banana sweetens the whole thing without any added sugar, and it brings potassium and vitamin B6 along with it.

Raw cacao for a chocolatey treat. Cacao gives you that chocolate hit along with magnesium, iron and antioxidants. It does contain a small amount of natural stimulants, so if you notice your baby seems unsettled after you’ve had it, just leave it out or use a little less.

Milk for calcium and protein. Cow’s milk adds calcium and protein. If you’re using a plant milk, look for one that’s fortified.

Fluid too. It’s easy to forget to drink enough when you’re feeding, so a breakfast made with a whole mug of milk is a helpful little top-up. Keep a big bottle of water nearby as well.

Make It Your Own

Chocolate banana was always my favourite, but this works with whatever your thing is.

• Dairy-free: simply use oat, almond or any other plant milk, ideally a fortified one.
• Extra protein: add a scoop of protein powder to the blender. Check the label first, as some contain added ingredients that aren’t recommended while breastfeeding.
• Plain oaty banana: skip the cacao for a gentler, classic flavour.
• Seeds: stir in a tablespoon of ground flaxseed or chia seeds for extra fibre and plant omega-3. Ground flaxseed is a favourite with lots of breastfeeding mums, and chia seeds soak up the milk overnight to make it extra thick and creamy, so you might want an extra splash of milk.
• Peanut butter: a spoonful blended in makes it even more filling and adds protein and healthy fats. NHS advice is that you don’t need to avoid peanuts while breastfeeding unless you’re allergic yourself, but if allergies run in your family or your baby has been diagnosed with one, check with your GP or health visitor first, and always wash your hands after eating it before handling your baby.

Some days I’d find myself eating this for a bit of breakfast and a bit of lunch, straight from the tub, standing at the fridge. It wasn’t ideal, but it meant I was eating something filling and nourishing, and on the hardest days that felt like a small win.

So tonight, before bed, make the oats, tomorrow you will thank you for it!

Jen x

This post is for general information only. If you have any questions about your diet while breastfeeding, speak to your GP, midwife or health visitor.