Overnight Protein Zoats

Make these a few days in advance so your breakfast for the week can be super quick and tasty! I weigh all ingredients into individual containers (see photo for ideas), usually for five days at a time. Eat them straight from the fridge as you would usual overnight oats, or zap in the microwave for about two minutes for tummy warming goodness. This recipe is great because you can adjust the ingredient amounts to meet your specific macro-nutrient goals. And don’t worry, the zucchini won’t taste like when you cook it for dinner – it really just has a similar texture to oats, and essentially creates more oat “volume”. 


  • Rolled oats: 30g
  • Grated zucchini: 50g
  • TSN Protein powder (vanilla): 30g
  • Frozen blueberries: 50g
  • Water (mix in to desired consistency)


  1. Grate the zucchini – use a box grater, or a food processor with the shredder attachment to save time.
  2. Divide the zucchini up into containers.
  3. Add oats to each container.
  4. Add protein powder to each container.
  5. Add water to each container, adjusting to reach desired consistency – not too wet and not too dry (see pics for example).
  6. Mix well.
  7. Top with frozen blueberries, or other frozen / fresh berry of your choice.
  8. Top with some sugar free maple syrup if you want some extra sweetness, but I promise you it’s delicious enough without it.
  9. Eat straight from the fridge, zap for two minutes in the microwave, or cook on the stove top *see VARIATIONS below for stove top details.


Macros breakdown when made as above – remember to adjust if you’re making variations – My Fitness Pal will do the work for you! 

Protein: 29.2g

Carbs: 27g

Fat: 3.6g

Fibre: 5g


Mix things up with these great variations

Grated carrot – use instead of zucchini. Add some cinnamon and vanilla and top with Chobani yoghurt and sugar free maple syrup and you’ve got yourself carrot cake for breakfast!

Frozen raspberries – more than double the amount of fibre (6.5g/100g) than blueberries (2.4g/100g), and delicious with a tablespoon of raw cacao for a “Cherry Ripe” like treat!

Zucchini – if this is your first time trying zucchini in oats, start off with a smaller amount, like 20g and work your way up – 70g is the sweet spot for me.

Peanut butter – if you need to add more fat to this meal, it’s delicious topped with some natural peanut butter.

️Chocolate protein powder and a shot of espresso coffee – swap out for the vanilla protein powder and some of the water for a delicious mocha kick-start to your day.

More volume – Cook the oats on the stove top to make this meal higher volume. Just make sure you don’t add the zucchini or protein powder until you’ve cooked the oats first, otherwise the zucchini will taste more like dinner-time zucchini and the protein powder will separate (unless you use plant-based protein which can be heated slightly). The frozen berries are delicious cooked in or added with the zucchini and protein powder.

The protein powder I find works best in this recipe is Glyco-Whey Vanilla

  • Protein
  • 29.2
  • Fats
  • 3.6
  • Carbohydrates
  • 27