High Protein Chocolate ‘Zoats’


April 10, 2016

So what the hell are zoats? Well this word came as a hybrid of zucchini (the American word for courgette) and oats. We have adopted the same word on this side of the pond as ‘coats’ could cause all sorts of confusion.

Now you might be thinking courgette in oats sounds disgusting. Well we’ve long been adding vegetables to sweet food – Carrot Cake and Chocolate Beetroot Cake are just a couple of examples. So it’s not as odd as you may have inititally thought.

But why? Well courgettes have a much lower calorie/carb content than oats (obviously) so they make a great way of bulking out meals! And if like me you love your bowl of oats, anything that can double or triple the size is most welcome.

The addition of the egg whites also helps with this ‘bulking out’ process. It also adds extra protein (win!) without extra carbs, or fat.

You can add any flavour protein powders or toppings but I’ve gone for the classic chocolate for this recipe. So here’s what you need and how to make them!

  • Prep: 20 mins
  • Cook: 30 mins


50g Oats

100g Courgette

50g Egg whites (I used Two Chicks Liquid Egg Whites which you can buy here)

20g Chocolate whey protein (I used Smart Protein’s Optimum Whey)

5g No added sugar cocoa

150ml Almond milk

Your sweetener of choice to taste (I added a tablespoon of stevia)

Top however you like, some of my favourites are…

Sugar free sauces or syrups

Dark chocolate drops





Cayenne pepper (yes honestly! It goes well with dark choc!)

Nut butter (of course!)


1Grate the courgette on the small grater setting and set aside.

2Add the almond milk to a pan and heat until its warm, then add the grated courgette and oats. Cook this gently until the oats begin to soak up the milk and the courgette softens. This should take a few minutes.

3Add the egg whites and keeping stirring as they cook – make sure your pan isn’t too hot or you’ll end up with scrambled egg whites in porridge (not nice!). After a couple of minutes stirring, the egg whites will turn white and you can remove the pan from the heat.

4Next add the cocoa, protein powder and stevia and stir. At this point I would have a taste and see if it’s sweet enough for you. You can add as little or as much protein powder or stevia as you wish.

5Spoon your zoats into a bowl, add your toppings and enjoy!

6Tip – you can even make zoats the night before, pop it in the fridge and it enjoy it cold the next morning!


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April 10th, 2016