We show you our favorite Zoats recipes! It's so easy to make your own zucchini porridge and have a healthy breakfast with oatmeal in no time.
Zucchinis are great. You can do so much with them. From Low carb lasagna To low carb pasta (zoodles) to simple side dishes. But have you ever tried Zoats recipes?
Zucchini Porrdige is the breakfast trend par excellence. Zoats are conquering our breakfast bowls and are especially in demand among health-conscious eaters.
Table of contents
By the way, the word Zoats is composed of the main ingredients zucchini and oats.
Porridge fan? Try amaranth porrige with pear and nuts!
Zucchini porridge for breakfast
In the evening or at lunch we know zucchini in many variations. Fried, baked, steamed, diced, pureed. The possibilities are truly endless. But have you ever thought of making zucchini porridge? In other words, eating zucchini for breakfast?
Yes, until recently zucchinis had nothing to look for at our breakfast table. When we first prepared the Zoats recipes, there were many skeptical looks. Zucchini porridge: What is that supposed to be again?
Tip: Oatmeal is mega varied. You can prepare sweet and savory with it. I have this Oatmeal recipe book* bought from Amazon. It contains lots of ideas for breakfast, lunch and dinner. Yummy :)
I don't like vegetables for breakfast. I prefer it sweet. Those were the first reactions to the suggestion to prepare zucchini porridge. But you really can't blame anyone. But I'll tell you this much in advance: Zoats taste pretty delicious.
Vegan Power Snack: Buckwheat Porridge *raw and super chocolaty*.
Zoats recipes are on the rise. That's why you should read very carefully now. Zucchini Porridge is a creamy breakfast recipe that consists of zucchini and oatmeal.
Instead of filling the bowl with oatmeal, simply replace a few flakes with shredded zucchini. This means the same size portion but much fewer calories. Your breakfast will be juicier and even more nutritious.
This speaks for delicious Zoats recipes
Just don't let the zucchini scare you away. Yes, we know them mostly only in spicy dishes, salads or soups.
Anyone who has ever merely tasted the green or yellow vegetable knows that zucchinis themselves have hardly any flavor of their own. So they can be easily incorporated into all sorts of recipes.
The advantage of zucchini is that they are very well tolerated. No wonder, they consist of 3/4 water. And this also makes for a very low calorie count. 100 grams of zucchini have only 20 calories and not even 1% fat.
But zucchinis also have healthy ingredients. For example, we need potassium for our metabolism, magnesium for the nerves and muscles. And iron for blood formation.
Zucchinis are very popular with low carb fans. Of course, we took advantage of this and prepared two delicious low carb lasagnas. One Lasagna with zucchini leaves and meat. And a Vegetarian low carb zucchini lasagna.
The second main ingredient for zucchini porridge is oatmeal. They are said to stimulate fat burning.
In addition, the breakfast cereals are good for digestion. They keep you full for a long time and can be prepared in many different ways. For example, they end up in Proats (Protein + Oats), casseroles, Cookies, Protein Mueslis, Protein bars or Banana bread.
Oatmeal is a great source of protein and keeps cravings at bay. So all in all, there is a lot to be said for delicious Zoats recipes.
And now the very best part of the story: making zoats yourself is very easy!
Do you already know this fruity quinoa porridge with raspberry banana cream?
Zucchini porridge benefits
- Zoats are very quick to prepare and perfect for a balanced diet
- Zucchini porridge keeps you full for a long time due to lots of fiber
- There are vitamins and minerals in vegetables
- Zoats are incredibly creamy
- Zucchini porridge has less calories than normal porridge
- Zoats can be wonderful with honey, CinnamonCombine *, banana, cocoa and fruit
Ingredients you need for the recipes you can order at Amazon
Zoats basic recipe
Ingredients
- 100 g fine rolled oats
- 200 ml Liquid (milk, vegetable milk or water)
- 100 g Zucchini
Anleitung
- Wash the zucchini and grate finely with a kitchen grater.
- Put the oatmeal in a pot with the milk. Bring to a boil and simmer gently for two minutes. Do not forget to stir!
- Fold in the grated zucchini. Your basic mixture for your Zoats recipes is ready!
Notes
- 35.2 grams carbohydrates
- 10.8 grams protein
- 5.2 grams fat
Nährwerte
And now, of course, it's time to refine. We have already prepared a few delicious suggestions for toppings.
Warming apple cinnamon porridge for cold days!
Toppings for Zoats recipes
Fruit: apple, banana, berry, melon, pear and anything else that the fruit shelf has to offer.
Spices: Cinnamon*, cocoa, Cardamom*
Nuts, seeds and kernels: Coconut flakes, coconut crumble, Chia*peanut butter, almond butter and anything else you fancy :)
Zucchini porridge with cocoa
Ingredients
- 100 g Oatmeal
- 200 ml Milk
- 100 g Zucchini rasped
- 2 EL Cocoa powder
- 1 ripe banana
- 2 TL Almond paste
- 4 EL Greek yogurt
- 4 EL chopped nuts
Anleitung
- While your basic Zoats mixture is simmering, peel and slice the banana.
- Fold in the banana and let it sit in the oatmeal zucchini mixture for about a minute.
- Finally, stir in almond paste and cocoa powder. Divide the zoats between two bowls and garnish with bananas and yogurt.
Notes
- 55.2 grams carbohydrates
- 19.8 grams protein
- 30.9 grams fat
Nährwerte
Of course, you can also create your very own Zoats recipe. Just put in everything you feel like. Be creative :)
Yummi! Protein porridge with lots of chocolate!
Zoats recipe vegan with berries
Ingredients
- 100 g Oatmeal
- 200 ml Almond milk
- 100 g Zucchini
- 2 EL Blueberries
- 3-4 EL Strawberry puree
- 2 EL Coconut flakes
- 1 ripe banana
Anleitung
- Mash the banana with a fork and fold it in. This makes the zoats even creamier.
- Stir in the strawberry puree. You can easily do this yourself: Simply puree the strawberries with a hand blender.
- Garnish your zucchini oats with berries and coconut flakes.
Notes
- 56.9 grams carbohydrates
- 9.6 grams protein
- 13.6 grams fat
Nährwerte
Why Zoats recipes help you lose weight
Zoats are true all-rounders. But you shouldn't give porridge with zucchini a chance because of its delicious creamy taste. Because this healthy breakfast is even supposed to help you lose weight.
The vitamin-rich grated zucchini gives your porridge more volume. By replacing some of the flakes with vegetables, you reduce the amount of carbohydrates and calories. Because oatmeal is known to have a lot of them.
Whether you want to lose weight or just eat healthier: Vegetables should always be on your menu in large quantities. If you opt for a zucchini porridge, you start the day already rich in vitamins.
Our conclusion
Zoat's recipes sound a little strange at first. But don't let that fool you. Because zucchini oats are mega delicious and prepared in no time. If you want to save time, you can grate the zucchini already in the evening and store it in a tupperware box.
You can also put the fruit in small chopped boxes. So you can stay in bed a few minutes longer :)
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