The Simple Lunchbox: Sticky Date and Peanut Butter Overnight Oats

On days where the weather is nudging 30°C and you haven't even had your morning coffee yet, a hot breakfast can be the last thing on your mind. Overnight oats are a quick, nourishing and delicious answer to get your morning off to a great start.

Oats area a great breakfast option as they are a great source of fibre, and a good source of protein for long lasting energy to see you through until lunchtime. The complex carbohydrates also help boost concentration. The addition of cinnamon helps add some guilt-free sweetness while helping to regulate blood sugar levels. Dates are another great source of fibre, while also providing potassium, vitamin B6 and magnesium, as well as a little iron and calcium. They are also a rich source of natural sugar and should be used sparingly to add a little sweetness to recipes without going overboard. The nut butter in this recipe adds some extra thickness and creaminess to the oats, as well as a great source of protein and some healthy fats essential for healthy cells and nutrient absorption.

Serves 1

Prep: 5 mins

Soaking time: overnight, or at least an hour


Measuring cups

Measuring spoons

Clean recycled jar


½ cup rolled oats

1 tbsp chia seeds

½ tsp cinnamon

1 tbsp nut butter (natural peanut butter such as Mayvers, or an almond butter work well)

1 medjool date, pitted and roughly chopped

1 cup unsweetened almond milk (or milk of choice)

Additional nut butter, dates and nuts to serve, if desired.


1. In a jar, combine the oats, chia seeds, cinnamon, nut butter, date and almond milk.

2. Place the lid on the jar and shake well to combine.

3. Place the jar in the fridge overnight for the oats and chia to soak up the milk and soften.

To serve, top with additional nut butter, dates or nuts to serve, if you wish.

  • Make up breakfasts for the whole week by multiplying ingredients by number of days required.

  • Try out different flavours such as berries, banana, and cacao. Get creative!

  • We like our overnight oats extra sloppy, but if you prefer yours a bit thicker, drop the milk back by up to half (1/2 cup).

For more recipes, head over to The Simple Lunchbox



125 Buckley Street, Essendon, VIC, 3040

  • Bodywise Facebook
  • Bodywise Instragram


  • Clinic hours (Essendon)
    • Monday         8am - 8pm
    • Tuesday         8am - 8pm
    • Wednesday   8am - 8pm
    • Thursday       8am - 8pm
    • Friday             8am - 6pm
    • Saturday        9am - 1pm
    • Sunday          CLOSED

Our clinic services the areas of Essendon, Moonee Ponds, Ascot Vale, Brunswick, Brunswick West, Maribyrnong, Strathmore, Niddrie, Keilor, Avondale Heights, Keilor Park, Airport West, Flemington, Pascoe Vale, Tullamarine, Essendon Fields.