High Fiber Zoats
A nutritious breakfast dish combining rolled oats, vegetables, and egg whites for a high fiber and protein boost. Its soft, fluffly texture makes it a comforting and versatile morning meal, perfect for adding your favorite toppings.
Method
-
In a microwave-safe bowl, mix the oats and water.
-
Microwave for about 1 minute until it’s fluffed up a bit.
-
Stir in the zucchini or cauliflower and egg whites.
-
Microwave for another minute, stirring and fluffing it up until it reaches your desired consistency.
-
Top with any fruit, nuts, chocolate chips, syrups, etc.
Nutrition Information
| Calories | 115kcal |
| Total Fat | 1.5g |
| Total Carbohydrates | 16g |
| Protein | 8.5g |
Get Our FREE “Food Made Simple” Cookbook
Enjoy simple, balanced meals that make eating healthy feel effortless. Sign up below to receive 24 easy, dietitian-approved recipes straight to your inbox.
Frequently Asked Questions
Can I substitute the grated zucchini with only cauliflower or another vegetable?
Yes, you can use all riced cauliflower or other grated vegetables like carrots for a similar texture and extra nutrients.
What if I don’t have microwave access? Can I cook this on the stovetop?
You can cook the oats and water on the stovetop until soft, then stir in the vegetables and egg white until cooked through.
Can I use whole eggs instead of just egg whites?
Yes, using whole eggs will add more richness and calories, but will still work well for this recipe.
How long can I store leftover zoats in the fridge?
It’s best eaten fresh, but leftovers can be stored covered in the fridge for up to 2 days and reheated gently.
What toppings work best with these zoats?
Fresh fruit, nuts, seeds, chocolate chips, and syrups all complement the mild flavor and add texture.
More Than Just Recipes
Get Personalized Nutrition Coaching
Love this recipe? Imagine having complete nutrition guidance tailored to your goals, plus 1-on-1 coaching to keep you on track.
- 1-on-1 support from certified nutrition coaches who guide you every step
- Custom macro targets based on your goals, preferences, and lifestyle
- Track your progress with our app and see sustainable, long-term success
Try 2 Weeks Free
Start your journey with expert coaching. Free for 2 weeks. No credit card required.
Reviews
No reviews yet. Be the first to review this recipe!
Leave a Review
Made This Recipe?
Share it with 500K+ members in our Facebook community!