• 1 cup finely shredded zucchini: This is roughly equivalent to one medium zucchini, weighing about 8 ounces before any trimming or peeling. Finely shredded zucchini is key for it to seamlessly blend into your oats without altering the texture.
• 1 cup rolled oats: Old-fashioned rolled oats provide the perfect creamy texture and a rich source of soluble fiber, which is excellent for digestive health and sustained energy.
• 2 tablespoons light brown sugar (packed): For a touch of natural sweetness that complements the chocolate beautifully. You can adjust this amount to your preference or substitute with other sweeteners like maple syrup or honey.
• 1 cup almond milk: Adds creaminess and helps achieve the ideal consistency. Feel free to use any milk you prefer – dairy milk, soy milk, or other plant-based options work well.
• 1 tablespoon dark cocoa powder: The star of the show for that deep, rich chocolate flavor that effortlessly masks the zucchini. Dark cocoa powder offers a more intense chocolate experience, but regular cocoa powder can also be used.
• ½ cup egg whites: A fantastic source of lean protein that makes these zoats incredibly filling and nutritious, transforming them into “protein zoats.” They cook into the oats, adding a fluffy texture without an eggy taste.
• Fresh berries and nuts for topping (optional): These add a burst of flavor, varied textures, and additional nutrients, elevating your zoats from simple to spectacular.

A printable recipe card with exact measurements and detailed instructions can be found at the bottom of this article for your convenience!

Step 1: Prepare Zucchini and Combine Core Ingredients

Begin by peeling your zucchini, trimming both ends, and then finely grating it using the smallest holes on your box grater or a food processor. Transfer the finely shredded zucchini, rolled oats, light brown sugar, almond milk, and dark cocoa powder into a medium saucepan. Place the saucepan over medium heat on your stovetop. Stir the mixture frequently for 5-10 minutes, allowing the oats to soften and the flavors to meld together. The zucchini will release its moisture, helping to cook the oats, and the mixture will begin to thicken.

Step 2: Incorporate Egg Whites for Protein Boost

Once the oat mixture has thickened and the oats are mostly cooked, reduce the heat slightly if needed. Gradually add the egg whites to the simmering oat mixture. This is a crucial step for achieving that protein boost without an eggy taste. Whisk constantly and vigorously for an additional 2 minutes. Continuous whisking ensures that the egg whites cook evenly and seamlessly integrate into the oatmeal, creating a light, fluffy texture rather than scrambled eggs. You’ll notice the mixture becoming even creamier and slightly more voluminous as the egg whites cook.

Step 3: Serve and Garnish Your Zoats

Remove the saucepan from the heat. Your chocolate zucchini oats are now ready to be enjoyed! Ladle the warm zoats into serving bowls. To truly enhance the experience, top with a generous sprinkle of fresh berries, a handful of crunchy nuts, or any of your favorite oatmeal toppings. These additions not only boost flavor and texture but also add extra nutrients and visual appeal. Serve immediately and savor every spoonful of this surprisingly healthy and deliciously satisfying breakfast.

Fruity Delights:

• Fresh or frozen raspberries
• Sliced bananas
• Fresh or frozen strawberries
• Fresh or frozen blueberries
• Pomegranate arils
• Raisins or dried cranberries

Nutty & Seedy Goodness:

• Almond butter
• Peanut butter
• Pistachios
• Sliced almonds
• Chopped walnuts
• Pumpkin seeds (pepitas)
• Flaxseeds
• Chia seeds

Sweet & Spicy Enhancements:

• Maple syrup
• Honey
• Chocolate chips
• Cacao nibs
• Cinnamon
• Pumpkin spice
• Coconut flakes

A Savory Twist:

For those feeling adventurous, consider a savory version of zoats! Top your zucchini oats with a fried egg, a handful of wilted spinach, and a dash of black pepper. This unconventional yet delicious combination offers a different nutritional profile and a unique breakfast experience.

Remember that any additions to your zoats will alter the overall nutrition information, so choose toppings that align with your dietary goals.

Cook Time: 10 mins

Total Time: 10 mins

Course: Breakfast

Cuisine: American

Servings: 2

Calories: 265 kcal per serving

Ingredients

• 1 cup finely shredded zucchini (1 medium zucchini weighing about 8 ounces before trimming and peeling)
• 1 cup rolled oatmeal, dry
• 2 tablespoons light brown sugar, packed
• 1 cup almond milk
• 1 tablespoon dark cocoa powder
• ½ cup egg whites
• fresh berries and nuts (optional, for topping)

Love this recipe? Please leave a comment below!

Instructions

1. Peel the zucchini, trim, and finely grate it. Put the zucchini, oats, sugar, milk, and cocoa powder in a saucepan over medium heat on the stovetop. Heat, stirring frequently for 5-10 minutes.
2. Add the egg whites to the oat mixture. Whisk constantly an additional 2 minutes until the eggs are cooked.
3. To serve, top with fresh berries, nuts, or your favorite oatmeal toppings.

Equipment

• Grater
• Pot
• Whisk

Notes

💭 Expert Tips from Dietitian Summer Yule

This is a level 1 recipe (may help support fat loss). Here are some reasons you’ll want to try this healthy zucchini oats recipe:

• Low calorie: Zoatmeal makes it easy to create a high-volume, low-calorie meal, helping you stay full on fewer calories—an excellent strategy for achieving a calorie deficit for weight loss. The protein from the egg whites further enhances satiety.
• Healthy zucchini oatmeal: Zucchini infuses your breakfast with essential vitamins and minerals often missing from plain oatmeal. This includes antioxidants like vitamin C and vitamin A, vital for immune function and vision. Both zucchini and oats also provide small amounts of B-complex vitamins, including folate, which supports energy metabolism.
• Easy: This basic zoats recipe boasts just six main ingredients and cooks up in a mere 7-12 minutes. It’s the perfect solution for busy mornings or when you simply want to enjoy a delicious, nutritious breakfast without sacrificing precious sleep.
• Special diets: While oatmeal isn’t suitable for low-carb or keto diets, this recipe is incredibly adaptable for other dietary needs. Opt for certified gluten-free oats to make it gluten-free. For a vegan version, substitute the egg whites with a vegan protein powder thinned with water or a plant-based egg substitute.
• Delicious: The best part? This recipe is so incredibly tasty and effortlessly easy, you won’t even realize there’s zucchini in your breakfast! The rich chocolate flavor masterfully conceals the vegetable, making it a hit even with picky eaters.

Be sure to add toppings if you require a higher energy meal. Nuts and seeds (including nut butters) are excellent for making zoats more calorie-dense. For an extra protein boost, consider substituting almond milk with dairy milk, soy milk, or a protein-fortified plant milk.

Nutrition information is calculated for one serving of the recipe, excluding optional toppings unless specified.

Nutrition

Keywords: chocolate zucchini oats, zoats, zucchini oats, healthy breakfast, protein oatmeal

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