Cacao & Almond Butter Overnight Oats
Rolled oats soaked overnight in almond milk with almond butter, raw cacao, and mashed banana, thickened with chia into a cool, spoonable, chocolate-scented pudding topped with sliced banana.
Why it works
Almonds, almond butter, cacao, and chia are dense sources of magnesium, a mineral that supports GABAergic calm and healthy cortisol regulation and is often depleted under chronic stress. Banana and oats supply carbohydrate that helps tryptophan cross into the brain, where it feeds serotonin and melatonin synthesis, while cacao adds polyphenols and a small dose of theobromine. Together the slow-digesting oats and chia steady blood sugar through the evening rather than spiking it.
Draws on Mediterranean and MIND dietary patterns that favor whole grains, nuts, and plant foods, whose magnesium- and polyphenol-rich profiles are associated in cohort studies with lower perceived stress and better sleep quality.
Ingredients
- 66 g (3/4 cup) old-fashioned rolled oats
- 500 ml (2 cups) unsweetened almond milk
- 24 g (about 1 1/2 tbsp) unsalted almond butter
- 1 medium ripe banana (about 118 g), half mashed and half sliced for topping
- 24 g (2 tbsp) chia seeds
- 12 g (2 tbsp) raw cacao powder
- 2 tsp (14 g) pure maple syrup
- 1/2 tsp vanilla extract
- 1 pinch fine sea salt
Method
- In a bowl, whisk together the almond milk, almond butter, cacao powder, maple syrup, vanilla, and salt until the cacao is fully dissolved and the mixture is smooth.
- Mash half the banana into the mixture, then stir in the rolled oats and chia seeds until evenly combined.
- Divide between two jars or bowls, cover, and refrigerate overnight or at least 6 hours until thick and creamy.
- In the morning, stir well and loosen with a splash of almond milk if needed, then top each portion with the reserved sliced banana and serve cold.
