Zoats are always one of my most popular foodie posts on Instagram and you guys are always asking for the recipe; so here it is!

So what are “zoats”?  Zoats are a play on the words zucchini (courgette) and oats, and it’s basically adding grated courgette/zucchini into your bowl of oats to give them much more volume, a great texture and it cheekily sneaks an extra veggie into your day: I promise you can’t even taste it!

They are so versatile, I love experimenting with loads of different flavour combinations and topping with whatever I fancy.  I usually do one of two things with my zoats: I either prepare them in the evening and leave overnight to chill and eat for my post-workout breakfast as I train early morning so it’s easy to grab before my uni lectures. OR I just make them fresh in the evening and eat warm before bed as my “#PreBedOats”.

They’re super duper easy to make and you can make them as simple or complex as you like in terms of flavours & toppings. Some of my favourite flavours are coffee, salted caramel & white chocolate and I love to top with fruit, nuts, chocolate, syrups & nut butters!


  • 1 grated courgette (about 100-150g)
  • 50g oats (adjust this amount according to your own goals/macros)
  • 50-100ml milk of choice (I usually use unsweetened almond milk)
  • splash of water
  • 100g Greek yoghurt/skyr (optional)
  • 20g protein powder (whey or casein)
  • toppings of choice


  1. Mix together the grated courgette with the oats and literally just a splash of water.  Place in microwave for about 1-2 mins.
  2. Add milk according to desired texture and mix, then microwave for a further 2-3 mins, stirring halfway through if required.NOTE: it’s important to make your oats quite thick and stodgy if you’re going to add whey because that will make it runnier, whereas you may want to make your oats a bit thinner if you’re going to add casein as that will have the opposite effect and thicken them!
  3. If preparing to chill overnight for the next morning LEAVE TO COOL before adding either your whey, casein or a mixture of the two.  You should also mix in your Greek yoghurt/skyr at this point (this is optional but again, adds more volume to your oats plus some extra protein!).  Add any other optional extras such as fruit/syrups/flavourings/chocolate/nuts, etc. (One of my favourite things at the moment is adding frozen berries as they defrost overnight and turn all juicy!)
  4. Leave to chill overnight in the fridge and eat for breakfast chilled or reheated in the microwave.

5. If preparing to eat straight away, simply add your protein powders/flavours when they are still warm but I wouldn’t suggest mixing Greek yoghurt into hot oats as it creates a rather undesirable texture/flavour.

6. Go crazy with toppings & enjoy!


You can also cook your zoats on the hob if preferred: just simply cook them as you would normal oats with your milk of choice/water and make sure you add courgette, stirring occasionally until cooked and then adding your extras later: it’s a bit easier to get your desired texture this way but it does take a little longer (and more washing up!).

MACROS: (based on everything except the extra toppings)

371 cals, 9g Fat, 37g Carbs, 35g Protein.

This is one of my staple meals and I pretty much have it everyday!  It allows me to have my sweet fix without being too naughty and is the perfect fuel for the day or something to finish off my macros at the end of the day!  Experiment with different flavours and make sure you show me your creations by either tagging me on Twitter or Instagram or using the hashtag #PreBedOats.  Enjoy!


3 thoughts on “Zoats

  1. Pingback: Finding a lifestyle balance. | Lou's Lean Lifestyle

  2. Pingback: How to stay healthy at Uni | Lou's Lean Lifestyle

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