This Simple Zucchini Oatmeal is a cozy invitation to embrace the warmth and flavors that make autumn and winter mornings truly special, with a comforting blend of rolled oats, grated zucchini, a touch of cinnamon, and maple syrup coming together effortlessly in a pot.
Craving a morning routine that's as easy as it is nutritious? Look no further than this Simple Zucchini Oatmeal, which is commonly called 'zoats'. Mornings should be filled with warmth and nourishment, and this delightful recipe has got you covered. It's the kind of breakfast that wraps you in coziness while providing a boost of energy for the day ahead. Plus, it's a brilliant way to sneak in a serving of vegetables early in the day, making your breakfast both wholesome and satisfying. Let's simplify your mornings and elevate your breakfast game with this wholesome and delicious option.
This recipe's a game-changer for meal prep - it stays delicious in the fridge for up to 5 days and can be enjoyed either cold or reheated. Honestly, it's become a year-round staple for me. I love it warm in the chilly months and will often eat it cool when the weather's warmer. So easy and tasty, it's a win-win!
And if you're in the mood for another amazing plant-based breakfast, warm up your mornings with this coconut milk breakfast quinoa featuring sautéed apples and pepitas or savor this comforting chocolate banana baked oatmeal with (frozen) berries!
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Ingredients
This recipe only requires 5 ingredients (6 if you choose to add the vanilla extract) and is ready to serve in under 20 minutes.
- Rolled oats are a cost-effective, whole grain, boasting high levels of beta-glucan, a soluble fiber known for its heart-healthy properties. Beta-glucan helps lower cholesterol levels and stabilize blood sugar, making oats an excellent choice for a breakfast that not only satisfies your taste buds but also supports your overall well-being.
- Zucchini is a nutrient-rich vegetable that provides a good source of vitamins C and A, as well as minerals like potassium and manganese. Additionally, the presence of antioxidants, such as carotenoids and lutein, in zucchini is associated with potential health benefits, including improved eye health and a reduced risk of chronic diseases.
- Unsweetened soy milk is a plant-based alternative rich in protein and various vitamins and minerals like Vitamin D and calcium. Its composition includes no added sugars, making it a suitable option for those looking to manage their sugar intake. Studies suggest that incorporating unsweetened soy milk into one's diet may contribute to heart health by positively influencing cholesterol levels and providing a source of phytochemicals, such as isoflavones, with potential benefits for overall well-being.
- Maple syrup - adding a touch of maple syrup to this recipe imparts a subtle sweetness, enhancing the overall flavor profile with its rich and natural taste.
- Cinnamon is not only a popular spice known for its distinctive flavor but also holds potential health benefits. Research indicates that cinnamon may have anti-inflammatory and antioxidant properties, which could contribute to improved overall health. Moreover, some studies suggest that cinnamon may help in regulating blood sugar levels, making it a valuable addition for individuals managing insulin sensitivity.
- Pure vanilla extract (optional) comes from the vanilla bean. This addition will add a rich and aromatic flavor, elevating the dish with its natural sweetness and warm undertones.
See recipe card for quantities.
Substitutions and Variations
- Make it gluten-free by using gluten-free rolled oats.
- Plant-milk: Feel free to switch it up and choose any plant-based milk for this recipe.
- Oats: For a heartier texture using steel-cut oats instead of rolled oats, adjust the cooking time to 20-25 minutes. You will also adjust the amount of oats and water used by using 1 cup of steel-cut oats and 2 cups of water. Everything else would remain the same.
- Toppings can take this zucchini oatmeal to the next level. While delightful on its own, consider amplifying its flavors & the nutrients you are getting with additions like chia seeds, walnuts, or hemp hearts. A dollop of your favorite nut or seed butter is another excellent choice. For an extra burst of sweetness, elevate the dish with your preferred fruit or a delightful fruit compote.
Instructions
In a medium pot, combine your rolled oats, grated zucchini, soy milk, water, maple syrup, and cinnamon. Bring the mixture to a boil. Pro tip: Place a lid on the pot to expedite the boiling process, then remove once boiling.
Once the mixture reaches a boil, reduce the heat to low and let it simmer uncovered for 6 minutes. Stir frequently to prevent the oat and zucchini mixture from sticking to the bottom of the pan.
After removing the pot from heat, you can enhance the flavor by optionally adding the vanilla extract. Cover the pot with a lid and let it sit for 2-3 minutes. Then, serve and enjoy!
For an extra touch, consider adding your favorite toppings such as chia seeds, walnuts, nut butter, or hemp hearts. You can also enhance the flavor by incorporating a fruit of your choice or a delightful fruit compote. Theses various toppings will not only add more flavor but also more nutrients like more fiber, vitamins, minerals. We looove and encourage having many different plants on plates here!
Equipment
You can use a box grater or a food processor with a grating attachment to grate zucchini. If you don't have either of these tools, you can also use a handheld grater. I use a box grater and choose the side with larger holes for a coarser grate.
You will also need a medium pot to cook your oatmeal on the stove.
Storage
Leftovers: This recipe can be stored in the fridge for up to 5 days. For reheating, simply microwave leftovers for about 60 seconds, or enjoy it cold.
Meal Prep: For convenient meal prep, divide the oatmeal into 3 or 4 separate containers with lids. If desired, add your preferred toppings before storing them in the fridge.
FAQ
The zucchini adds moisture and nutrients without a strong flavor. It subtly blends with the oats and other ingredients, enhancing the texture without dominating the taste.
Absolutely! Divide into containers, add toppings if desired, and store in the fridge for a quick and convenient meal.
Steel-cut oats are whole oat groats chopped into pieces with large steel blades, resulting in a chewy texture and a nutty flavor. They require a longer cooking time, typically around 20-25 minutes. In contrast, rolled oats are steamed and flattened with large rollers to create flakes, giving them a softer, more tender texture. Rolled oats cook relatively quickly, usually within 5-10 minutes. The choice between them often depends on personal preference for texture and available cooking time.
I would advise against using instant oats for this recipe. Given their quick cooking time of only around 1 minute, it may not allow the zucchini sufficient time to cook down and fully integrate into the oatmeal mixture, impacting the overall texture and flavor.
Related
Looking for other recipes like this? Try these:
Simple Zucchini Oatmeal (Zoats)
Equipment
- Grater or food processor to shred/grate the zucchini
Ingredients
- 2 cups rolled oats
- 1 zucchini, grated/shredded
- 2 cups unsweetened soy milk, or other plant-milk of choice
- 1.5 cups water
- 2 tablespoons maple syrup
- 2 teaspoons cinnamon
- 1 tablespoon vanilla extract, optional*
Optional Toppings:
- More cinnamon, chia seeds, ground flaxseed, hemp hearts, nut or seed butter, fruit of choice *I looove and encourage having many different plants on plates around here!
Instructions
- In a medium pot, combine rolled oats, grated zucchini, soy milk, water, maple syrup, and cinnamon. Bring the mixture to a boil.
- Once the mixture reaches a boil, reduce the heat to low and let it simmer uncovered for 6 minutes. Stir frequently to prevent the oat and zucchini blend from sticking to the bottom of the pan.
- After removing the pot from heat, optionally add vanilla extract at this stage. Cover the pot with a lid and allow it to sit for 2-3 minutes. Then, serve and enjoy.
- For an extra touch, consider adding your favorite toppings such as chia seeds, walnuts, nut butter, or hemp hearts. You can also enhance the flavor by incorporating a fruit of your choice or a delightful fruit compote
Notes
- Make it gluten-free by using gluten-free rolled oats.
- Plant-milk: Feel free to switch it up and choose any plant-based milk for this recipe.
- Oats: For a heartier texture using steel-cut oats instead of rolled oats, adjust the cooking time to 20-25 minutes. You will also adjust the amount of oats and water used by using 1 cup of steel-cut oats and 2 cups of water. Everything else would remain the same.
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