Baked Zucchini Oatmeal (Zucchini Bread Oats)
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This Zucchini Baked Oats recipe takes inspiration from zucchini bread, transforming it into a nutritious and flavourful baked oatmeal. Packed with protein and fibre, the zucchini breakfast keeps you feeling full and energised throughout the morning. Note - measurements can be approximate.
Equipment
- Large and Deep Container, approx 26 x 6.5cm (pictured). If using different size, may need to adjust cooking times
Ingredients
- 100 g (½ cups) banana, mashed, 1, (subs note 1)
- 1 egg, subs note 2
- 170 g (2 cups) rolled oats
- 100 g (¾ cups) flour
- 60 g (½ cups) chia seeds
- 60 g (½ cups) protein powder, optional (See Note 3)
- 5 g (1 tablespoon) cinnamon, adjust to preferences
- 3 g (1 teaspoon) ground cloves, adjust to preferences
- 20 g (1 tablespoon) maple syrup, or honey
- 310 g (1 ¼ cups) milk , subs note 4
- 110 g (1 cups) grated zucchini , grated - approx. 1[/adjustable zucchini.
- 100 g (½ cups) raisins, sultanas, optional
- 60 g (½ cups) walnuts , (or other nuts) optional, to top
Instructions
Prepare
- Preheat oven to 160°C/320°F
- Coat the bottom of an oven-safe pan with a small amount of oil or butter.
- Grate 110 g (1 cups) grated zucchini . Lightly squeeze out excess water. Set aside.
Mix ingredients
- Mash 100 g (½ cups) banana, then mix with 1 egg. Add dry ingredients: 170 g (2 cups) rolled oats 100 g (¾ cups) flour 60 g (½ cups) chia seeds 60 g (½ cups) protein powder 5 g (1 tablespoon) cinnamon 3 g (1 teaspoon) ground cloves stir to combine, making sure spices evenly distributed.
- Add 20 g (1 tablespoon) maple syrup and 310 g (1 ¼ cups) milk . Stir to combine. Then fold in 110 g (1 cups) grated zucchini and 100 g (½ cups) raisins. Flatten and top with 60 g (½ cups) walnuts .
Bake
- Bake for 30-50 minutes (See Note 5)40 minutes will give an inbetween "dry" and "gooey" with a mostly dry skewer. See Note 5 for specifics. If you want to freeze, see my top tips and tricks.
- Remove from oven and let cool slightly before slicing
Notes
Note 1 - Banana
You can substitute with approx. ½ cup applesauce or yoghurt, or another egg.
Note 2 - Egg
For an egg-free option, use a flaxseed egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water and let sit for 10 minutes). Or replace with another banana.
Note 3 - Protein Powder
I recommend a neutral or vanilla flavour. If not using, substitute with equal amounts flour.
Note 4 - Milk
Use milk of your preference. Nutrition information based off cows milk.
Note 5 - Cooking Time
Cooking time based on a Square medium casserole approx. 24x24cm. If using a larger one, decrease the amount of time. If using a smaller one, increase the amount of time. This will also vary depending on how "cakey" or "gooey" you want the baked oats. 30 minutes using the above casserole will make it really gooey, 50 minutes will make it more cakey. I like mine in between which is why I state 40 minutes if you like the texture in the pictures.
Serve with
Serve with a side of Greek yogurt and fresh berries. If looking for additional fibre and protein, add some homemade chia jam.
Storing
Allow to cool completely (no more than 2 hours at room temperature) then store in an airtight container for up to 5 days.
Reheating
You can eat this cold. If reheating, add individual pieces to the microwave and reheat for 30-60 seconds until warmed through.
Freezing
Wrap individual portions in aluminium foil, plastic wrap or baking paper and store in the freezer for up to 3-6 months. See post for more freezing baked oats information.
Nutrition
Calories: 435kcalCarbohydrates: 63gProtein: 19gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 48mgSodium: 53mgPotassium: 582mgFiber: 10gSugar: 9gVitamin A: 196IUVitamin C: 6mgCalcium: 202mgIron: 4mg
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