Antioxidant-Rich Chocolate Overnight Oats Are Heart Healthy

Chocolate for breakfast sounds too good to be true, right? These delicious, make-ahead oats provide all the health benefits of chocolate with none of the sugary downsides because they are sweetened with whole fruit. 

The Health Benefits of Chocolate

We’ve all heard chocolate is good for us. The caveat is that in order to maximize the health benefits, the chocolate should contain at least 70% cocoa. The higher the percentage of cocoa, the darker the chocolate.

Cocoa contains antioxidants called flavanols which can reduce the risk for heart disease by reducing blood pressure, inflammation, and “bad” cholesterol levels. Flavanols can also improve brain health, boost immunity and increase insulin sensitivity, which can lower the risk for diabetes. 

Dark chocolate contains higher levels of flavanols than milk chocolate, and is rich in minerals like iron, magnesium and potassium. For the most benefit, opt for regular cocoa powder rather than alkalized or “Dutched” cocoa powder, as the latter is processed to neutralize acidity and has substantially fewer nutrients.

What About Cacao Powder? 

The healthiest option is cacao powder. Both cacao powder and unsweetened cocoa powder have similar tastes, but because cacao beans are processed at a low temperature and considered raw, they retain the most benefits. Cocoa powder, in contrast, uses beans roasted at high heat. 

In its raw form, cocoa powder is bitter, which is why recipes for chocolate cakes and cookies require sugar for sweetness. For our recipe, dates and overripe banana provide natural sweetness and make these overnight oats a wholesome choice.

The Health Benefits of Oats

Oats are a whole grain and an excellent source of fiber, making them good for gut health. They are gluten-free (be sure to choose packages marked certified GF, if needed) and are a good source of vitamins, minerals and antioxidants. As with cocoa powder, studies have shown oats can reduce inflammation, blood sugar levels, bad cholesterol, and risk of heart disease. And because they satisfy hunger for longer periods of time, oats can help with weight loss.

Make-Ahead Convenience

I have long been a fan of the great taste and make-ahead convenience of overnight oats. They are endlessly customizable and keep me full for hours, and this chocolate version has quickly become a favorite.

The method of preparation is similar to standard overnight oat recipes, only we will first make a healthy chocolate milk to use as the base. The upside to not using store bought chocolate milk is that we can sweeten it with whole fruit instead of sugars or syrups. You may use whichever base milk you prefer, from almond to oat to dairy—whether nonfat, whole or somewhere in the middle.

Chocolate Overnight Oats

Yield: 2 servings

INGREDIENTS

• ¾ cup old-fashioned oats (certified GF if necessary)
• 1 cup milk of choice
• 2 large Medjool dates, pitted (see notes for option)
• 1 large overripe banana (may use frozen and thawed)
• 2 tablespoons cocoa or cacao powder (may add up to 1 tablespoon more, to taste)
• 1 tablespoon chia seeds
• ⅛ teaspoon kosher or sea salt
• Optional toppings: peanut or nut butter of choice, berries, sliced banana, flaked coconut, nuts/seeds, granola, etc.

DIRECTIONS

1. Place oats in a medium bowl (I use my quart-size Pyrex measure); set aside.
2. Place milk, dates, banana (broken into a few pieces), cocoa powder, chia seeds and salt in a high-speed blender. Stir to mix in the cocoa powder (this prevents it from poofing up all over the blender lid) and blend until mixture is smooth.
3. Pour the milk mixture into the oats, scraping the blender well, and stir to combine. Cover and refrigerate for several hours or overnight, and then portion between two bowls or jars. When ready to eat, add toppings of choice and enjoy!

NOTES

• Depending on the size and variety of date, you may need more than two. Taste the base as you make it and adjust as desired.
• If you prefer the texture of whole chia seeds, you may stir them into the blended milk mixture along with the oats instead of processing first.
• Though overnight oats are meant to be eaten cold, you may warm them if preferred.
• For a blender-free method or date substitute: You may instead mash the banana until smooth and stir in the remaining ingredients. Use maple syrup, honey or other sweetener in place of the dates, which require a blender to pulverize.
• Not a banana fan? A really ripe banana provides sweetness without making the final product taste of banana, as the cocoa powder masks the flavor quite well.
• An easy way to add nut butter is to smear a spoonful along the perimeter of the bowl so you can scoop a little into each bite of the oats. If you prefer to drizzle over top, place a spoonful or two of the nut butter in a small, microwaveable bowl and heat on high power for 20 seconds. Stir and heat for 20 seconds more or until a drizzle consistency is achieved.