Zucchini and Cheese Oat Bakes are a simple yet wholesome dish that brings together fresh vegetables, protein-rich eggs, fiber-packed oats, and the creamy, melty goodness of cheese. Whether you’re looking for a hearty vegetarian meal, a light snack, or a delicious breakfast option, this dish fits the bill perfectly. With its minimal ingredients and straightforward preparation process, this recipe can be enjoyed by anyone looking for a healthy, nutritious meal without the need for complicated steps.
Ingredients
The ingredient list for this recipe is straightforward and includes basic kitchen staples. Here’s what you’ll need to make your Zucchini and Cheese Oat Bakes:
- 1 medium zucchini: The star ingredient of the dish. Zucchini is a low-calorie vegetable packed with antioxidants and vitamins. It has a mild flavor, which makes it the perfect base for this dish. It also provides moisture, ensuring that the oat bakes are soft and tender inside while the top gets crispy during baking.
- 1 teaspoon salt: To draw out moisture from the zucchini before cooking and help bring out the flavors of the other ingredients.
- 30g oat flakes (about 1/4 cup): Oats add fiber and a slightly chewy texture to the dish. They also help absorb moisture from the zucchini, ensuring the final bake has the right consistency.
- 100g cheese (about 1 cup): The cheese adds richness and flavor to the bakes. You can use cheddar, mozzarella, or any cheese you like. Each cheese type will give the dish a different flavor profile, but they all complement the zucchini and oats perfectly.
- 2 eggs: Eggs act as a binder, helping to hold everything together and adding a creamy texture to the dish. They also contribute protein, making this a more filling meal.
- Black pepper to taste: A little seasoning goes a long way. Black pepper will enhance the flavors of the zucchini, cheese, and oats.
- Spring onions (optional): Chopped spring onions can be added for an extra burst of flavor. They provide a mild onion flavor without overpowering the dish. You can also use other fresh herbs or spices to add more depth.
Directions
The preparation for these Zucchini and Cheese Oat Bakes is simple, and with just a few easy steps, you can have a delicious dish ready to serve in no time.
Step 1: Prepare the Zucchini
- Slice the zucchini into thin rounds or half-moons, depending on your preference. Make sure to cut the slices evenly to ensure they cook at the same rate.
- Sprinkle the zucchini with 1 teaspoon salt and let it sit for about 10 minutes. This step is crucial as the salt helps to draw out excess moisture from the zucchini. By removing this moisture, you’ll prevent the bakes from becoming soggy.
- Pat the zucchini slices dry with a paper towel after the 10 minutes have passed. This will remove any excess water, ensuring your bakes stay crisp and hold their shape.
Step 2: Mix the Ingredients
- In a large mixing bowl, combine the sliced zucchini, 30g oat flakes, 100g grated cheese, and 2 eggs. You can choose to use a hand whisk or a spoon to mix everything together, ensuring that all ingredients are evenly distributed.
- Season the mixture with black pepper to taste. You can adjust the seasoning according to your preference. If you’re adding any extra herbs or spices, now is the time to mix them in as well.
- Optionally, you can add chopped spring onions to the mixture. They add a fresh, slightly oniony flavor, which complements the zucchini and cheese. You could also experiment with other herbs like thyme, basil, or oregano for added flavor.
Step 3: Bake the Mixture
- Preheat your oven to 180°C (350°F). This is the ideal temperature to bake the oat bakes, allowing them to cook through and form a golden, crispy top.
- Transfer the mixture to a baking dish. You can use a standard baking dish or divide the mixture into individual ramekins for individual servings. Either way, make sure to grease the dish lightly to prevent sticking.
- Spread the mixture evenly in the baking dish, pressing it down gently to ensure it cooks evenly.
- Bake for about 20 minutes, or until the top is golden brown and the mixture has set. You can check the consistency by gently pressing down on the top – if it’s firm to the touch, it’s ready to come out of the oven.
Step 4: Serve
Once the Zucchini and Cheese Oat Bakes are out of the oven, let them cool slightly before serving. These bakes are best enjoyed warm but are also great at room temperature. If you prefer, you can top them with a dollop of yogurt or sprinkle with fresh herbs like parsley, basil, or cilantro for extra flavor.
Serving Suggestions
These Zucchini and Cheese Oat Bakes are quite versatile and can be paired with a variety of side dishes to create a balanced meal.
- With a Side Salad: Serve these oat bakes alongside a fresh, crunchy salad. The coolness of the salad complements the warm, cheesy bakes beautifully.
- With Yogurt or Fresh Herbs: For added flavor and richness, top the oat bakes with a dollop of plain yogurt or sour cream. Fresh herbs like parsley, basil, or cilantro will add brightness and freshness.
- As a Snack or Breakfast: These bakes make an excellent snack or breakfast item. You can also prepare them in advance for meal prepping throughout the week. Just store them in an airtight container and reheat them when you’re ready to eat.
Cooking Tips
- Remove Excess Moisture: Don’t skip the step of salting and patting dry the zucchini. This will help ensure the texture of the bakes is light and not soggy.
- Customize Cheese and Herbs: Feel free to experiment with different cheeses. Mozzarella gives a gooey texture, while cheddar provides a sharp flavor. You can also try adding other fresh herbs like thyme or oregano for additional flavor.
- Serve Warm or Cold: While these bakes are delicious when served warm, they are also great when served at room temperature, making them perfect for a picnic or meal prep.
Nutritional Benefits
- Zucchini: Zucchini is a nutrient-dense vegetable that is low in calories but high in vitamins A and C. It also provides antioxidants, which are beneficial for overall health.
- Oats: Oats are a whole grain that provides fiber, which helps with digestion and supports heart health. They also keep you full longer, making this dish a satisfying option for breakfast or a light meal.
- Cheese: The cheese adds protein and calcium, which are essential for bone health and muscle function. It also contributes to the rich flavor of the bakes.
- Eggs: Eggs provide a good source of high-quality protein and essential nutrients like vitamin D, B12, and selenium.
Nutritional Facts (Per Serving, Approximate)
- Calories: 200
- Protein: 12g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 2g
- Sugar: 3g
Storage Tips
- Refrigerator: Store the bakes in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or microwave for the best texture.
- Freezer: These oat bakes freeze well! If you have leftovers, store them in an airtight container in the freezer for up to 2 months. When ready to eat, thaw and reheat them in the oven or microwave.
FAQs
1. Can I use other vegetables instead of zucchini?
Yes, you can experiment with different vegetables! Carrots, spinach, or bell peppers would work well in place of zucchini. Just make sure to remove excess moisture from any vegetables you use to maintain the texture of the bakes.
2. Can I make these oat bakes vegan?
Yes, you can make a vegan version of these oat bakes by replacing the eggs with a flax egg or chia egg. You can also use a dairy-free cheese alternative to make the dish completely vegan.
3. How do I prevent the oat bakes from being soggy?
The key to avoiding sogginess is to remove as much moisture as possible from the zucchini. After salting the zucchini, make sure to pat it dry with paper towels before mixing it with the other ingredients. Using oats also helps absorb any remaining moisture.
4. Can I prepare the mixture ahead of time?
Yes, you can prepare the mixture the night before and store it in the fridge until you’re ready to bake it the next day. This makes
it an excellent make-ahead meal for busy mornings or meal prepping for the week.
Conclusion
Zucchini and Cheese Oat Bakes are a perfect example of a simple, healthy, and flavorful dish that can be enjoyed at any time of day. With the right balance of vegetables, oats, and cheese, this meal provides a delicious way to boost your vegetable intake while enjoying a satisfying, savory treat. The best part is that this recipe is adaptable, allowing you to customize the ingredients to suit your preferences or dietary needs. Whether served for breakfast, lunch, or as a snack, these oat bakes will quickly become a staple in your meal rotation.