By Emma Caplan-Fisher

If you love peanut butter and jelly sandwiches but are tired of bread or are simply looking for a new spin on an old classic, this healthy peanut butter and jelly overnight oats recipe may be just what you've been waiting for.

You'll love that these oats are just as nutty, fruity, and tasty as their sandwich counterpart and are easy to customize with different nut butters and jams or to dairy-free, vegan, and gluten-free diets. Plus, if you front-load your weeks with meal prep to save time later, it's perfect for those busy times when hunger strikes.

Ingredients

Gather these ingredients to prepare your peanut butter and jelly overnight oats:

• 1 cup rolled oats
• 1 cup unsweetened almond milk or milk of choice
• ½ tablespoon maple syrup or vanilla extract
• 2 tablespoons creamy peanut butter or nut butter of choice
• 1 tablespoon jam, jelly, or preserves
• ½ cup vanilla Greek yogurt (optional)
• 1 tablespoon chia seeds (optional)
• A few strawberries, cut into quarters (optional)

Instructions

In a sealable container or mason jar, add and combine all ingredients except the jam/jelly/preserves and strawberries. Seal and refrigerate for at least two hours or preferably overnight.

When ready to eat, stir in the jam/jelly/preserves. Add more milk if needed, along with chopped strawberries if desired. Store leftovers in the fridge for up to five days.

Nutritional value

The nutritional value of peanut butter and jelly overnight oats will depend on your chosen ingredients. For example, things like almond butter vs peanut butter, maple syrup vs vanilla extract, and including yogurt or not will result in different amounts of calories, fat, sugar, protein, and more.

That said, here is an approximate nutrition guide:

• Calories: 325-550
• Protein: 11-20g
• Fat: 12-20g
• Carbohydrates: 45-70g
• Fiber: 8-10g
• Sugar: 10-20g

Common questions

What not to add in overnight oats?

There really isn't a "right" way to make peanut butter and jelly overnight oats or a list of things you shouldn't include. It's all about personal preference, taste, and dietary needs.

A word to the wise: Don't add too much liquid at first, in case the mixture becomes too runny. You can always add a bit at a time after the batch sits overnight if you find its consistency too thick. And remember, the longer your oats sit in the fridge, the denser they get as they absorb the liquid.

Is oats and peanut butter healthy?

PB&J overnight oats can be healthy if you're intentional in the ingredients you choose. Opt for natural rather than conventional peanut butter and no-added-sugar jam or jelly.

On-the-go alternatives

If you're looking for a quick snack to satisfy that hunger when you're out and about, you might not have time to wait for your overnight peanut butter and jelly oats to be ready. That's okay — there are plenty of ready-to-eat alternatives for when you're on the go, like delicious PB&J oat snacks, PB&J oat bites, or a peanut butter and jelly stuff'd oat bar.