Recipe Card
Hook – Quick Description:
A warm, hearty breakfast bake made with zucchini, seeds, and spices — all the cozy flavor of oatmeal, without the carbs!
Servings & Timing:
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: ~35–40 minutes
Yield: 4 servings
Dietary Badges:
🥓 Keto / Low-Carb
🌾 Gluten-Free
🥬 Vegetarian
Ingredients (Checklist Style):
Zucchini, shredded (squeezed dry)
Eggs
Almond milk (unsweetened) or coconut milk
Ground flaxseed or chia seeds
Hemp hearts (optional, for oat-like texture)
Almond flour or coconut flour
Cinnamon
Vanilla extract
Low-carb sweetener (erythritol, monk fruit, or stevia)
Baking powder
Butter or coconut oil (for richness)
Pinch of salt
Instructions (Concise & Numbered):
Preheat oven to 350°F (175°C). Grease a small baking dish.
Grate zucchini, squeeze out excess water with a towel.
In a bowl, whisk eggs, almond milk, sweetener, cinnamon, vanilla, and melted butter.
Stir in zucchini, flaxseed, hemp hearts, almond flour, baking powder, and salt until combined.
Pour mixture into baking dish and smooth top.
Bake 25–30 minutes until set and lightly golden.
Cool slightly before slicing. Serve warm with keto-friendly toppings.
Additional Notes:
Works as breakfast or dessert.
Add chopped nuts or sugar-free chocolate chips for extra flavor.
Great base recipe for both sweet and savory spins.
Brief Introduction
This Keto Zucchini and “Oatmeal” Bake is a creative low-carb alternative to baked oatmeal. Shredded zucchini adds moisture and nutrition, while flax and hemp seeds mimic the heartiness of oats — without the carbs. It’s warm, filling, and perfect for breakfast meal prep or a cozy snack.
Step-by-Step Cooking Guide
Prepping the Zucchini
Grate zucchini finely.
Squeeze out water with a clean kitchen towel — this prevents sogginess.
Mixing the Batter
Whisk together eggs, almond milk, sweetener, cinnamon, vanilla, and melted butter.
Stir in zucchini, flaxseed, hemp hearts, almond flour, baking powder, and salt.
Baking
Transfer to greased baking dish.
Bake at 350°F for 25–30 minutes until firm and lightly golden.
Let cool a few minutes before slicing.
Tip: If you prefer a softer, pudding-like texture, bake 5 minutes less. For a firmer, “bar-like” bake, extend bake time slightly.
Ingredient Details & Substitutions
Zucchini: Adds moisture and fiber; yellow squash also works.
Flaxseed/Chia: Provide binding and mimic oat texture.
Hemp Hearts: Optional, but great for chewiness and added protein.
Flour: Almond flour is classic keto; coconut flour is denser (use half the amount).
Sweetener: Erythritol, monk fruit, or stevia to taste.
Spices: Cinnamon + vanilla keep it “oatmeal-like,” but nutmeg or pumpkin spice add variety.
Variations & Serving Suggestions
Sweet Breakfast: Top with sugar-free maple syrup, berries, or nut butter.
Savory Bake: Skip sweetener, add cheese, herbs, and spices for a side dish.
Nutty Boost: Mix in pecans, walnuts, or almonds.
Chocolatey Treat: Add sugar-free chocolate chips or cocoa powder.
Storage & Make-Ahead
Storage: Refrigerate up to 4 days in airtight container.
Freezing: Slice into squares, wrap, and freeze up to 2 months. Thaw overnight before reheating.
Reheating: Microwave slices for 30–60 seconds or reheat in oven at 300°F.
Meal Prep Tip: Bake once, portion into containers for a week’s worth of grab-and-go breakfasts.
Nutrition Facts (Estimated, per 1 of 4 servings)
Calories: ~220 kcal
Protein: 9g
Carbs: 6g (net ~3g)
Fat: 17g
Fiber: 3g
🥓 Keto | 🥬 Vegetarian | 🌾 Gluten-Free
FAQs
Q: Can I use real oats in this recipe?
A: For strict keto, no. But if you’re low-carb flexible, you can swap a few tablespoons of oats in for texture.
Q: Can I make this egg-free?
A: Yes — replace each egg with a flax “egg” (1 tbsp flax + 3 tbsp water).
Q: Can I use zucchini that’s not fully squeezed?
A: It’s best to remove water; otherwise, the bake may be soggy.
Q: Can I make it portable, like bars?
A: Yes — bake longer in a rectangular pan until firm, then cut into squares.
Personal Story (Optional)
This recipe came out of a craving for warm baked oatmeal — but on keto, oats are off the table. Using shredded zucchini and seeds was the “aha!” moment, and now this bake is one of my favorite breakfasts. It’s cozy, versatile, and feels like a treat while staying keto-friendly.
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