About the Recipe
Zoats, or zucchini oats is a rather new, but very healthy and tasty breakfast option that is popular among fitness enthusiasts and supporters of healthy eating. This new meal is the result of combining the dense oats with zucchini that has a mild sweet taste, to give a meal that can fill you and at the same time help in your health journey. It is like starting your day by consuming a warm and creamy zoats with sweet taste from Truvia and the spices that include cinnamon and cocoa for the chocolate lovers. It is a recipe that not only provides the taste but also a lot of health benefits.
Zesty zucchini zoats with creamy peanut butter—energize and excite your mornings!
How it Can Help Your Fitness
This dish is quite diverse and can be adjusted to suit individual requirements regarding diet and other factors. In case one wants to avoid grains, the oats can be removed without changing the taste of the meal in any way. The base mix of egg whites, water and almond milk makes the mixture creamy while the zucchini gives it volume and moistness and not many calories. This means you can take a larger portion that can satiate your appetite faster yet with no negative consequences. Also, zucchini is an excellent source of fiber, vitamins and minerals and is very helpful in improving digestion and in keeping the metabolism healthy.
Chia seeds help to improve the zoats in energy department. These small seeds are packed with nutrients, and are a good source of omega-3 fatty acids, antioxidants and fiber, which is helpful for the heart and regulates blood sugar. When combined with protein from the egg whites this is a perfect meal to take after a workout to help in the repair of muscles. The protein content can be altered according to the requirement depending on the number of egg whites used which makes it adjustable to suit any diet plan or fitness regimen.
Nutrition Facts
The decoration of sliced banana and the peanut butter, which is made from PB2 powdered peanut butter and used to give a fancy look also contains potassium and healthy fat. This gives the dish a rich taste while also providing energy over a long period, which is advantageous to those with an active life.
I consider zoats to be not only a meal, but also a process that enriches the body and delights the tongue. If you are a weight loss fanatic, a muscle builder or simply a person who wants to be in good shape, here is a meal that will suit your plan. They are also very simple to make and can be taken during busy mornings. Switching to this dish can make your breakfast become a routine that is beneficial for your health as you work towards your fitness goals and still allow you to enjoy the taste and fill your stomach. The creamy zoats are a sweet and savory way to start the day and will empower you to tackle the rest of it.
Ingredients
Dry Ingredients
30 grams Quick Oats (omit the oats for GRAIN FREE version)
1 packet of Truvia (or any calorie-free sweetener)
1 teaspoon Chia Seeds
1/2 teaspoons Butter Extract (opt.)
1 teaspoon Cocoa Powder (opt. for chocolate flavor)
Cinnamon
Wet Ingredients
3-6 Egg Whites (depending on how many grams of protein you want)
1/4 cups Water + 1/4 cups Almond Milk
120-150 grams shredded Zucchini
Topping
1/3 Banana (thinly sliced)
2 tablespoons PB2 Powdered Peanut Butter mixed with 3 tablespoons Water
Steps
In a small nonstick pot, heat up water with almond milk until it comes to a gentle boil.
Add 1 egg white at a time stirring consistently so it will not turn into a pouched egg.
Stir in shredded zucchini, then close the lid. Let it cook for 2-4 minutes until the zucchini is soft.
Add the oats, Truvia, chia seeds, and cinnamon.
Close the lid and let it cook on slow heat for 5 minutes until the oats soften and the mixture thickens up.
Place you oats into a bowl. Garnish with sliced bananas and powdered peanut butter mix.
About the Author
Elina is the founder of Fitnello Fitness, as well as the Head ISSA Certified Trainer. She graduated from UC Davis with a Bachelor's in Psychology.
Originally from Latvia, Elina moved to America with her family in 1998 at the age of 10. She is fluent in three languages - English, Ukrainian, and Russian. Her excitement and passion for fitness and nutrition has been evident from a young age. At just 14 years old, Elina already had dreams of becoming a dietitian to help those like her who struggled with self-image. Now, she has created MANY recipes for meals that will help you achieve your fitness goals in a healthy and delicious way.