Zucchini oatmeal, also called “zoats,” is a thing . . . have you ever tried a bowl? It’s surprisingly delicious and easy to make, plus a great way to sneak more veggies into your day. My recipe for Garlicky Cauliflower Zoats with Pine Nuts sneaks in even MORE veggie goodness to this unique way to eat whole grains. 
Read on to get all the delicious details.
Oats are often overlooked for any meal other than breakfast . . . and cookies, that has always confused me. All oats – old fashioned, rolled, quick and steel-cut — are a whole grain, and also gluten-free (make sure processed in a gluten-free facility). They are also high in fiber, filling and cheap – what’s not to love?!
In my recipe for Garlicky Cauliflower Zoats with Pine Nuts, I used steel cut oats because I prefer the chewier, more substantial texture, than the other varieties (although the nutrition remains almost identical for all). They take a little longer to cook, but are still fast by most standards, ready in 15 minutes or so.
So many veggies “hide” in this healthy dish, including cauliflower rice and shredded zucchini. Pro tip: After grating zucchini, pile it up in a clean dish towel and “wring” out the excess liquid in order to keep oats from getting too watery.
Each serving has 254 calories and about 12 grams of protein along with lots dietary fiber and other important nutrients. This zoats recipe fit as vegetarian diet, but if you need a vegan or dairy-free option, simply swap out the Greek yogurt with a nut-based yogurt option.
Feel free to add any toppings that float your boat — I kept it simple with roasted pine nuts, but you could add an egg or shrimp, cheese, or lots of sauteed vegetables. So many options!
Have you ever made a savory oatmeal recipe? What would you put on top? Please share in the comments – XOXO, Jennifer
Boost boring steel cut oats with cauliflower and zucchini to make a nutritious, delicious dish that can be topped with toasted nuts or whatever you like!
- 2 teaspoons olive oil
- 1 cup riced cauliflower
- 2 cloves garlic minced
- ½ teaspoon salt
- 1 cup steel cut oats
- 3 cups water
- 1 cup grated zucchini approx. 1 medium
- 1 teaspoon Italian Herb seasoning
- 6 ounces fat-free plain Greek Yogurt
- ¼ cup toasted pine nuts
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In 2-quart pot, add olive oil and bring to medium high heat.
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Add riced cauliflower and sauté, stirring frequently for about 3 minutes, or until becoming tender. Add garlic and sauté for an additional minute.
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Add steel cut oats and water, bring to boil. Once boiling, reduce heat and simmer for approximately 15 minutes or until oats tender.
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While oats are cooking, shred zucchini with a box grater and wring out any excess liquid in a clean dish cloth.
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Stir zucchini, salt and Italian seasoning into pot a continue to cook for 2 more minutes.
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Remove from heat and stir in Greek yogurt.
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Divide among 4 bowls and top with toasted pine nuts.
For a hot minute I thought you were replacing the oats with the cauliflower and I was going to say, DAMN THAT IS BOLD – however I have done something like that before because I can’t eat oats. BUT THIS is a savory situation and I LIKE IT!! I am totally a savory over sweet kinda girl! I like how you threw the greek yogurt in there too, to make it all gel together! 🙂
I though about going grain-free here, but then wanted to add some whole grains in there (sorry you can’t eat oats) . . .. after my hubby ate, he said . . hmmm, kinda like grits
I’ve never tried or heard of savory oatmeal! Very interesting!
Made this way, oats remind me of grits . .but with more texture