Overnight zoats (GF, DF, SF)

Overnight zoats (GF, DF, SF)

Sharing is caring!

Overnight zoats are a healthy easy breakfast option that are lower in carbs than regular overnight oat recipes. Grated courgette is a great way to bulk up your oats without adding many calories. They add to the creamy texture and don’t affect the taste either, which is a win win situation in my book.  

I think we can all agree that breakfast doesn’t get much easier or more convenient than overnight oats. They are a staple for me you can check out my almond and salted caramel overnight oats recipe here.  

Since being on this cut and having fewer carbs, I needed a new lower carb and higher protein recipe. This is where grated courgette came to the rescue, this allowed me to cut the rolled oats I used in half and instead replace it with 75g grated courgette. This bulks up the oatmeal and helps with the creaminess and doesn’t affect the flavour. If you want to hide the courgette then just simply peel the green skin off first before grating it. To boost the protein content I added powdered peanut butter and soya protein powder.  

I usually make 7 days worth of this recipe. I mix all the dry ingredients together and store in glass jars at room temperature. Then the night before I empty one jar into my small nutri bullet cup add the coconut and almond milk then the grated courgette. I stir it all together add the lid and store in the fridge overnight. In the morning I heat it up for 2 minutes in the microwave and top with fresh strawberries.  


overnight zoats (GF, DF, SF)

Overnight zoats (GF, DF, SF)

Easy overnight zoats made with just 7 ingredients and 5 minutes prep time. Gluten dairy and sugar free and higher in protein. Breakfast doesn't get much easier or convenient. This is completely customiseable and my go to breakfast.  

Course Breakfast
Cuisine GF, DF, SF
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 222 kcal
Author naturally sweet life


  • 16 grams gf rolled oats
  • 19 grams unflavoured soya protein powder
  • 6 grams powdered peanut butter i used pb fit
  • 75 grams shredded courgette
  • 1 tsp cinnamon
  • 125 ml coconut milk i used alpro
  • 125 ml almomd milk i used aldi own brand


  1. Measure out the dry ingredients and put them in a glass jar or other storage container. I usually prep 7 days worth at a time. I store these at room temperature.

  2. The night before i grate the courgette and squeeze out the excess water. 

  3. Add the coconut and almond milk to one of the glass jars along with the grated courgette and give it a good stir to combine it all.

  4. Replace the lid and store in the fridge overnight.

  5. In the morning i heat them up in the microwave for 2 minutes. You can eat them cold if you prefer. I also top them with 50 grams of fresh strawberries.

Recipe Notes

the macros for these without the strawberries is 6.2f 16.8c 24p

overnight zoats (GF, DF, SF)

You can also make this on the stove in a small pot if you have more time in the morning. Either make this the same way as above. Then in the morning empty the oats into a pot and heat it up on the stove for a few minutes. Or alternatively you could add the dry ingredients for one of the glass jars to the pot. Then add in your milk and grated courgette and cook on low for 5-10 minutes until it’s the desired consistency you want. It all depends how much time you have in the morning I have done it both ways.  

overnight zoats (GF, DF, SF)

This has become my new staple breakfast it’s just too easy and filling to pass up. I start work early in the morning so overnight oats is a must for me. I need all the time I can get in my bed lol.  

Hope you guys enjoy this recipe, remember if you recreate this or any of my recipes to tag me in them on instagram @emmalouisecee I love to see them all. I also post daily on insta stories if you want to see what I eat in a day and how I train at the gym. Have a great day x 

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating