No-Sugar Banana Yogurt Oat Breakfast Cups

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No-Sugar Banana Yogurt Oat Breakfast Cups

 Description

A creamy, naturally sweet breakfast made with ripe bananas, plain yogurt, and oats. It requires no cooking, no added sugar, and costs very little to make. It’s filling, kid-approved, and perfect for weight management when eaten in balanced portions.

 Prep Time

10 minutes

 Chill Time (optional)

30 minutes – overnight

 Servings

4 cups (1 cup per serving)

 Ingredients

  • 2 ripe bananas, sliced

  • 2 cups plain yogurt (Greek or regular, unsweetened)

  • 1 cup rolled oats or plain granola (no sugar added)

  • 2 tbsp chopped nuts (optional – almonds, walnuts, or peanuts)

  • 1–2 tbsp dark chocolate chips (optional, very small amount)

  • ½ tsp cinnamon (optional, for sweetness without sugar)

 Instructions

  1. Prepare ingredients
    Slice bananas and set aside.

  2. Layer the cups
    In clear cups or bowls, add:

    • A layer of yogurt

    • A layer of oats or granola

    • Banana slices

  3. Repeat layers
    Continue layering until cups are full.

  4. Top it off
    Add a few nuts and a tiny sprinkle of dark chocolate chips (optional).

  5. Serve or chill
    Eat immediately or refrigerate for 30 minutes to soften the oats.

 Notes

  • Use very ripe bananas for natural sweetness.

  • Greek yogurt makes it thicker and more filling.

  • If using regular yogurt, drain excess liquid for better texture.

 Tips for Best Results

  • For weight loss: keep granola portions small

  • For kids: add more banana and a few extra chocolate chips

  • For meal prep: store in airtight containers up to 24 hours

  • For dairy-free: use unsweetened soy or almond yogurt

 Nutritional Information (per serving – approx.)

  • Calories: 280–320 kcal

  • Protein: 12–18 g

  • Fiber: 6–8 g

  • Natural sugars only (from banana)

  • No refined sugar

  • Healthy fats from nuts

 Health Benefits

  • Supports weight loss by keeping you full longer

  • Improves digestion due to fiber and probiotics

  • Stabilizes energy levels (no sugar spikes)

  • Budget-friendly & kid-approved

  • Good for gut health

 Q & A

Q: Can I eat this every day?
Yes. It’s balanced, simple, and made from whole foods.

Q: Can I prepare it the night before?
Yes, but best within 24 hours for fresh bananas.

Q: What if I don’t like oats?
You can replace oats with crushed nuts or seeds.

Q: Is it suitable for kids?
Absolutely. It’s soft, mildly sweet, and nutritious.

Q: Can I add fruit?
Yes—berries or apples work well without adding sugar.

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