No-Sugar Banana Oat Breakfast Cups

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No-Sugar Banana Oat Breakfast Cups

 

Description

A creamy, naturally sweet breakfast made with bananas, oats, and a protein-rich base. No added sugar, no cooking, and ready in minutes. It keeps you full for hours, supports weight loss, and tastes like dessert—so kids love it too.

 

Ingredients (1 serving)

1 ripe banana 🍌

 

½ cup plain Greek yogurt (or blended cottage cheese)

 

ÂĽ cup rolled oats (or oat granola with no added sugar)

 

1–2 tbsp dark chocolate chips (optional, sugar-free or 85% cocoa)

 

Splash of milk or water (optional, for blending)

Instructions

  1. Blend the cream
    Blend ½ banana with Greek yogurt until smooth and thick.

  2. Layer

    • Bottom: banana-yogurt cream

    • Middle: oats or granola

    • Top: banana slices + a few chocolate chips

  3. Chill or eat immediately
    Can be eaten right away or refrigerated overnight.

 Notes

  • The sweetness comes only from bananas

  • Protein + fiber keeps blood sugar stable

  • Works great as a meal prep breakfast

 Tips & Variations

  • Higher protein: add 1 scoop unflavored protein powder

  • Dairy-free: use coconut or almond yogurt (unsweetened)

  • Extra fiber: add chia or flax seeds

  • No chocolate: swap for nuts or cinnamon

  • For kids: freeze it slightly—tastes like ice cream 🍦

 Servings

  • 1 cup = 1 serving

  • Multiply ingredients easily for meal prep (lasts 3 days refrigerated)

 Estimated Nutritional Info (per serving)

(Approximate, depends on exact brands)

  • Calories: 280–320 kcal

  • Protein: 15–20 g

  • Carbs: 35–40 g

  • Fiber: 6–8 g

  • Fat: 6–9 g

  • Added sugar: 0 g

 Benefits

✔ Supports weight loss
✔ No refined sugar
✔ Budget-friendly
✔ Keeps you full for hours
✔ Kid-approved
✔ Improves digestion
✔ Helps control cravings

Q & A

Q: Can I eat this every day?
A: Yes—especially if you rotate toppings (nuts, seeds, berries).

Q: Is it good for weight loss?
A: Yes. It’s high in protein and fiber, low in sugar, and very filling.

Q: Can I make it the night before?
A: Absolutely—perfect overnight breakfast.

Q: Can diabetics eat this?
A: Usually yes in moderation, but portion size matters—check with a doctor.

Q: Can I skip oats?
A: Yes—replace with nuts or seeds for lower carbs.

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