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Eat Well Oct. 17. 2014
Breakfast

Mexican Chocolate Zoats

Oct. 17. 2014
Breakfast
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

Zoats? You may be thinking “McKel, did you make a typo?”, I promise I didn’t. I’m only at it again sneaking veggies into your meals, this one being breakfast. Last month I shared a new favorite way of mine to incorporate zucchini into breakfast, in my Blue Morning Smoothie Bowl, today I’m making a delicious high protein porridge. If you’ve been following me on Instagram, I’ve been LOVING porridges for breakfast and you may have caught on to be mentioning zoats. They’re incredibly high in fiber, protein, nutrients, filling and taste amazing… anytime you can enjoy chocolate for breakfast is a win in my book.

What are zoats? Zucchini + egg whites + a small amount of rolled oats + other ingredients (variable) which result in a porridge texture that’s high in protein and lower in carbohydrates than straight oatmeal. This recipe at first may elicit a hesitant reaction because let’s face it, a sweet egg and zucchini recipe doesn’t necessarily get many of our stomachs rumblin’ in a good way. Today I challenge you to try this recipe and hopefully you’ll become a fan after trying this.

I enjoy oatmeal, actually I love eating oatmeal for breakfast. It loaded with health benefits from fiber and nutrients, but it also is higher in calorie and carbohydrates when compared to zucchini. This recipe is perfect for those individuals who are focusing on their weight loss, fat loss goals, maintaining/building muscle, but still want to enjoy the fullness and volume of an oatmeal dish. Not to mention, it’s another way to sneak in veggies throughout the day (yey for veggies!).

Besides sneaking in veggies into this breakfast porridge, I’m using cocoa and the warming spice of cayenne and cinnamon for a bold flavor. I love using chocolate, cinnamon, and cayenne together- for example in my McKel’s Hot Chocolate recipe– I adore those combinations of sweet heat. Enjoy this recipe plain, because trust me you don’t need to go heavy with the toppings since it’s so flavorful, but here are a couple delicious additions to these zoats.

Zoats Toppings | 

  • Nuts/seeds
  • Nut butters // almond, peanut, walnut, cashew, sunflower seed, etc.
  • Maple syrup
  • Local honey
  • Shredded coconut
  • Dried fruits// apricots, goji berries, blueberries, banana “chips”, dates, etc.
  • Fresh fruit // berries or green apples for lower sugar fruits, starfruit (as pictured), bananas, etc.

I’m a huge fan of carbohydrates and by all means I don’t avoid them, but I also take into consideration most of the Standard American Diet (SAD) is loaded with too many refined carbohydrates, not enough vegetables, protein nor healthy fats. All in all, most of us could benefit from having lower carbohydrate recipes every now and then (especially those who aren’t getting much activity or dedicated exercise).

I get asked many times (a week!) about carbohydrates and how many grams should be eaten, what types are better than others, etc. This is a great question and should be left to be answered while you’re being coached by a dietitian or health care professional with expertise in nutrition as carbohydrate amounts differ on MANY variables. There is no standard cookie cutter carbohydrate requirement that I would give anyone and if you’re working with someone who is, maybe take a second look around.

Cinnamon Vanilla Zoats
Recipe Type: breakfast, dessert
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 1
A porridge recipe using shredded zucchini, egg whites and oats. High in protein, fiber, and lower in carbohydrates. GF
Ingredients
  • 1 organic zucchini, grated/finely chopped (yields about 2 cups)
  • 1 cup almond milk
  • 1 whole egg + 3 egg whites, farm fresh if possible
  • 1/4 cup rolled oats (optional)
  • 2 tablespoon high quality cocoa powder
  • 1/2- 1 tablespoon of ground fresh ginger root
  • 1 tablespoon of coconut flour
  • dash of ground cinnamon
  • dash of ground cayenne pepper
  • stevia to sweeten (or you may use honey/maple syrup)
  • pinch of sea salt
Instructions
  1. Take chopped zucchini with almond milk and add to a blender or food processor.
  2. Pulse zucchini (or grate) until it’s in very small pieces, similar to the size of oatmeal.
  3. In a medium-hot heated pot, add the almond milk and zucchini mixture- if you’re using oats, add them here as well.
  4. Add in egg whites only (save or discard yolks) to this mixture.
  5. Bring the mixture to a boil, and continually stir. You will notice the egg whites cooking and the mixture will start to thicken.
  6. When you see all the egg whites have been cooked- the mixture should still contain liquid from the almond milk and water from the zucchini. Add in the coconut flour, cinnamon, cocoa, and any other natural sweeteners you choose. Continue cooking and stir until it’s thick like oatmeal. You may add more coconut flour to speed the process of thickening.
  7. Take off the heat. Serve in a large bowl and top with your favorite toppings. Adjust seasonings/sweeteners to your desired taste.
  8. Enjoy!
Notes
You can add as many egg whites as you need for your protein intake- keep in mind 1 egg white= about 4g protein)

So I want to hear the verdict, what do you guys think of incorporating veggies into a porridge like this? What vegetable have you tried to “sneak” into your diet because of it’s versatility of textures and flavors? Share below! I challenge you this week to try this one out!

Hope you love it!

xo McKel

The Recipe

Serves 1

Print

Ingredients:

  • 1 organic zucchini, grated/finely chopped (yields about 2 cups)
  • 1 cup almond milk
  • 1 whole egg + 3 egg whites, farm fresh if possible
  • 1/4 cup rolled oats (optional)
  • 2 tablespoon high quality cocoa powder
  • 1/2- 1 tablespoon of ground fresh ginger root
  • 1 tablespoon of coconut flour
  • dash of ground cinnamon
  • dash of ground cayenne pepper
  • stevia to sweeten (or you may use honey/maple syrup)
  • pinch of sea salt

Directions:

  1. Take chopped zucchini with almond milk and add to a blender or food processor.
  2. Pulse zucchini (or grate) until it’s in very small pieces, similar to the size of oatmeal.
  3. In a medium-hot heated pot, add the almond milk and zucchini mixture- if you’re using oats, add them here as well.
  4. Add in egg whites only (save or discard yolks) to this mixture.
  5. Bring the mixture to a boil, and continually stir. You will notice the egg whites cooking and the mixture will start to thicken.
  6. When you see all the egg whites have been cooked- the mixture should still contain liquid from the almond milk and water from the zucchini. Add in the coconut flour, cinnamon, cocoa, and any other natural sweeteners you choose. Continue cooking and stir until it’s thick like oatmeal. You may add more coconut flour to speed the process of thickening.
  7. Take off the heat. Serve in a large bowl and top with your favorite toppings. Adjust seasonings/sweeteners to your desired taste.
  8. Enjoy!

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Did you try it out?

Share Your Thoughts & Images

  • Oh how apposite, I love porridge, I live in its spiritual homeland – Scotland, but scoff a lot of wholegrain bread and oatcakes and struggle for protein so I will try this on Sunday – will report back!

    • Awesome Tabitha, I hope you enjoy it! Yes, please do let me know how it goes for you 🙂

  • Jessica M-G

    Love it! I just recently tried adding veggies into my oats. I did a “carrot cake” oats with shredded carrots, toasted walnuts and spices.

  • Natascha

    Hi McKel!

    This recipe sounds amazing! Dying to try it for breakfast tomorrow 🙂 I am a vegan and was wondering how I alter this recipe to not include any eggs but yield the right consistency. Your advice will be very appreciated!

    Sending you my hugs,

    Natascha

    • Unfortunately the eggs give it a one of a kind texture when cooked, if you used protein powder it would simply be protein powder mixed in oats/zucchini! As of right now, I haven’t developed a vegan version, sorry!

  • Heather

    Okay this sounds awesome…buuuuuuut I’m vegan! Think you could swing this with protein powder?

    • Unfortunately the eggs give it a one of a kind texture when cooked, if you used protein powder it would simply be protein powder mixed in oats/zucchini!

  • This is kind of cray cray, but I’m also kind of excited to try it!

  • Lesley

    This sounds like a great new high protein breakfast for me to try! Thanks!! 🙂 I was just wondering when to add the oatmeal in the cooking process… After the egg whites are cooked? Or do the egg whites and oatmeal get cooked all together?

  • Azu

    I had never before heard about zoats, I really have to try them!

  • I think you have stumbled onto a really good idea with Zoats… this looks delicious and definitely a recipe I will be trying!!

  • Yum this looks delicious! And I love finding out about new ingredients! Thanks for the recipe!

  • Kinsey

    PLEASE PLEASE PLEASE share more zoat recipes!!! Also, if you would happen to come up with a vegan version that would be awesome 🙂 Do you think maybe a flax or chia egg to replace the eggs would work?

    • I don’t think flax or chia eggs would work with this one, but I do have several zoats recipes coming up that I can make vegan! 🙂

  • Rebeca

    I loved the blue morning smoothie bowl, so I’ll be trying this soon! I have a doubt about the eggs though. There’s a whole egg + three egg whites in the ingredients list, but then we’re supposed to use only the whites. Could you clarify this, please?

    • 1 whole egg and 3 egg whites, that’s what you’ll use to get the right texture and high protein! Hope you enjoy this one as much as the blue morning bowl 🙂

      • Rebeca

        Thanks! I wanted to make sure I used the right proportions. I made it this morning and it was delish! Always great to start the day with a good serving of vegetables.

      • Jean

        This looks great! I love your creativity. I don’t think the egg issue has been clarified. The recipe says, ‘Add in egg whites only (save or discard yolks) to this mixture.’ When do we add in the whole egg? Thank you! I can’t wait for breakfast tomorrow (and I hate mornings!).

  • Charlotte

    love the recipe, love the name, love the concept!! I cant wait to try it! 🙂
    I’m on the same boat as Rebeca though…the recipe method says to use ‘egg white only’ (step 4), but doesn’t mention the whole egg- when do we add the whole egg in?
    Thank you!!

  • sarah

    You add the 2tbsp cocoa with the coconut flour, sweetener etc, right? Can’t wait to try this version of zoats!

  • Aidan

    Hey there! Just made this and it was delish!
    I noticed in your IG post you mentioned the use of ginger and that in this recipe there’s no ginger but cinnamon is listed twice?
    Just an FYI 🙂

    • AH, thanks for the catch! That certainly should say ground fresh ginger root not cinnamon twice. Thank you for catching 🙂

  • Kristine

    Loved this recipe. I wonder if it could be made into zucchini/oat pancakes ? (I make your carrot cake tahini pancakes often so it made me think of those + zucchini pancakes ) hmm !

    • Hmm, good question I haven’t tried it into pancakes! I love it because the large volume and it’s super filling 🙂

  • Adie

    Made this for breakfast this morning. Mine came out a little bitter tasting, even after adding about 1 1/2 tablespoons maple syrup, so I sprinkled half a dozen dark chocolate chips on top and then it was pretty yummy. Definitely super filling! Maybe it was just my particular zucchini. I am going to try the blue morning smoothie too. I usually have a lot of kale in my breakfasts and I am excited to find some other options. Thank you!

  • Kelsey

    I just tried making zoats and am in love! Thanks for such a fantastic, unique, healthy recipe!

    • You’re so welcome! Remember to have fun with it too by adding in your favorite flavors from there out!

  • This sounds awesome! Do you leave the zucchini as a shredded like consistency or do you blend it with the almond milk to create a smooth consistency?

  • Laryssa

    Searching for something new to do with zucchini and came upon this interesting recipe! Do zoats taste good cold? Need to bring breakfast to work that doesn’t require heating up (I often eat overnight oats). Thanks!

  • Haley

    So delicious! Looked like a lot but it’s so light. Love the amount of veg I’m getting and satisified my chocolate craving too.

    • McKel Hill

      So glad you enjoyed this Haley! It’s very fiber and protein rich, perfect for a filling breakfast xx M

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