4.5
2 ratings

Microwave Zoats

Oats for lunch? Yes please.

Recipe Courtesy of Quaker Oats

These oats are easy, convenient, and tasty. Oatmeal isn’t usually thought of as a savory cereal grain, but mixing it with vegetables, seasonings, and a pinch of salt completely transforms this breakfast staple into a dish servable at lunch or dinner.

2
Servings
231
Calories Per Serving

Ingredients

For the Zoats

  • 1/2 Cup oats, such as Quaker® Oats
  • 1 Egg white, lightly beaten, or 1 whole egg, lightly beaten
  • 1/2 Cup shredded zucchini
  • 1 Cup nonfat milk or water
  • 1/8 Teaspoon salt, optional

Directions

For the Zoats

Place oats and salt, if desired, in microwave-safe bowl (at least 4-cup capacity). Add egg white or whole egg to oats. Stir to combine (no specks of yolk should show if using whole egg). Stir in zucchini. Add milk; stir until all ingredients are well combined. For quick oats, microwave on HIGH, uncovered, 2 to 2-1/2 minutes or until egg is fully cooked and oats are desired consistency.

For old fashioned oats, microwave on HIGH, uncovered, 2 minutes. Stir oats, microwave about 1 minute longer in 30 second intervals, stirring after each interval until egg and oats are cooked. Let stand 1 to 2 minutes before stirring in other ingredients if thicker consistency is desired

Nutritional Facts
Servings2
Calories Per Serving231
Total Fat5g8%
Sugar7gN/A
Saturated1g7%
Cholesterol82mg27%
Protein14g28%
Carbs33g11%
Vitamin A207µg23%
Vitamin B120.7µg11%
Vitamin B60.2mg9.1%
Vitamin C7mg11%
Vitamin D2µgN/A
Vitamin E0.3mg1.4%
Vitamin K1µg2%
Calcium290mg29%
Fiber4g18%
Folate (food)46µgN/A
Folate equivalent (total)46µg11%
Iron2mg13%
Magnesium91mg23%
Monounsaturated2gN/A
Niacin (B3)0.6mg3.2%
Phosphorus383mg55%
Polyunsaturated1gN/A
Potassium483mg14%
Riboflavin (B2)0.4mg20.9%
Sodium98mg4%
Thiamin (B1)0.4mg24.3%
Zinc2mg16%