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Zucchini carrot oat toast Calories
Fiber-rich vegetable oat toast
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini carrot oat toast (120 g) has 202 calories. That works out to 168 calories per 100 g. It contains 27.7 g of carbs, 7.7 g of protein, 6.2 g of fat and 5.2 g of fiber. Its 432 µg of Vitamin A covers 48% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Zucchini carrot oat toast Nutrition Facts
Selected: 1 piece (medium) · 120 g
202
KCAL / 120G
Carbs
27.7g
· 10% DV
Protein
7.7g
· 15% DV
Fat
6.2g
· 8% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 16% · Fat 28%
Zucchini carrot oat toast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 5.2 g | 19% |
| Protein | 7.7 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Zucchini carrot oat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 202 kcal |
| 1 slice (thin) | 55 g | 92 kcal |
| ½ piece (half) | 60 g | 101 kcal |
| 1 slice (thick) | 75 g | 126 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (shredded) | 140 g | 235 kcal |
| 1 piece (large) | 170 g | 286 kcal |
| 1 serving (double) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Zucchini carrot oat toast
How do you make zucchini carrot oat toast?
Zucchini carrot oat toast is made by combining grated zucchini and carrot with oats and a binder, then cooking the mixture until set. Squeeze excess liquid from the vegetables first, and let the oats absorb moisture briefly so the toast holds together.
Is zucchini carrot oat toast made with bread?
Not necessarily; zucchini carrot oat toast often refers to a savory, bread-like patty made from vegetables and oats rather than toast topped with vegetables. Recipes vary, so check whether yours uses sliced bread or forms the mixture into a slice or fritter.
Why does zucchini carrot oat toast fall apart?
Zucchini carrot oat toast usually falls apart when the grated zucchini releases too much water or the mixture has not set before turning. Squeeze the vegetables well, allow the oats to bind the mixture, and flip only after the underside is firm.
Can you cook zucchini carrot oat toast in an air fryer?
Yes, you can cook zucchini carrot oat toast in an air fryer if the mixture is shaped into compact pieces. Lightly oil the basket, leave space around each piece, and turn them once the bottom is firm so they cook evenly without sticking.
How do you make zucchini carrot oat toast without eggs?
You can make zucchini carrot oat toast without eggs by using a binder such as a flax-and-water mixture or a thick spoonful of yogurt. Squeeze the zucchini thoroughly and let the mixture rest before cooking, since egg-free versions can be more delicate.
Can zucchini carrot oat toast be reheated?
Yes, zucchini carrot oat toast reheats well in a skillet, oven, or air fryer. These methods help the outside regain some crispness; microwaving is quicker but tends to make the surface soft. Reheat only the portion you plan to eat.
Can you freeze zucchini carrot oat toast?
Yes, cooked zucchini carrot oat toast can be frozen once completely cool. Freeze the pieces separately first, then transfer them to a sealed container; reheat from frozen in an oven or air fryer for a firmer finish.
How do you keep zucchini carrot oat toast from getting soggy?
To keep zucchini carrot oat toast from getting soggy, squeeze out the zucchini’s liquid and avoid crowding the pan. Cook it until both sides are set, then cool pieces on a rack rather than stacking them while they are still steaming.
What can you serve with zucchini carrot oat toast?
Zucchini carrot oat toast pairs well with Greek yogurt dip, hummus, or a fresh salad. For breakfast, serve it with eggs or cheese; for lunch, add soup or beans to make the meal more substantial.
Can zucchini carrot oat toast be made ahead for meal prep?
Yes, zucchini carrot oat toast can be cooked ahead and chilled for later meals. Cool it before packing in an airtight container, then reheat until hot; if preparing the uncooked mixture ahead, keep it refrigerated and drain any liquid before cooking.
Zucchini carrot oat toast Vitamins & Minerals
Vitamins
Vitamin A
432µg · 48% DV
Biotin
4.8µg · 16% DV
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.74mg · 32% DV
Phosphorus
142mg · 20% DV
Selenium
11µg · 20% DV
Sodium
348mg · 15% DV
Potassium ⭐
288mg · 8% DV
Zucchini carrot oat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini carrot oat toast
To burn the 202 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Zucchini carrot oat toast?
Zucchini carrot oat toast is a savoury, toast-style dish made by combining zucchini, carrot and oats. It is better understood as a practical modern home-cooking idea than as a traditional regional recipe. The vegetables keep the middle tender and add a mild sweetness, while the oats help bind the mixture; cooking it until golden gives the outside a pleasantly crisp finish.
It works for breakfast, a light lunch or a snack, whether served warm on its own or alongside salad and yoghurt. With 4.3 g of fibre per 100 g, it has a more filling character than a plain slice of toast. Pair it with fresh herbs or a simple salad, or keep the meal lighter by using little added oil when cooking.
How Nutritious Is Zucchini carrot oat toast?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Zucchini carrot oat toast Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Zucchini carrot oat toast Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini carrot oat toast Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini carrot oat toast Fat Profile
SATURATED
1.32g
MONOUNSATURATED
1.92g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.