Recipe ReDux: SunGold Kiwi Baked Oatmeal

Disclosure: I received free samples of Zespri SunGold Kiwifruit mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Zespri Kiwifruit and am eligible to win prizes associated with the contest. I was not compensated for my time.

I have to admit something…

Even though I’m a lover of fruits and vegetables, I never really ate (past tense) kiwis.

It’s not that I didn’t like kiwis. It was just that I never really understood the kiwi.  I didn’t know how to tell if they were ripe, and peeling them was overwhelming. But then I went to a Zespri Kiwifruit event, and I learned a few simple things that completely changed my opinion of kiwis.

  • You don’t peel kiwifruit. Just cut in half with a knife and scoop with a spoon. That’s it – just cut, scoop, and enjoy!
  • Kiwis come in two varieties–the standard green and the SunGold.  SunGolds are a natural cross between gold varieties of kiwifruit.  They look yellow on the inside, like this:Sun Gold Kiwis
  • Both green and SunGold kiwifruit contain an enzyme called actinidin that helps break down protein. Actinidin occurs only in kiwifruit and improves digestive comfort by increasing the breakdown of proteins and facilitating digestion and emptying of the stomach.
  • One serving (2 kiwifruit) of SunGold provides three times more vitamin C than an orange and as much potassium as a medium banana. SunGold is a good source of antioxidant vitamin E.
  • Zespri Kiwifruit is the world leader in premium quality kiwifruit. You may not always think about a specific brand when it comes to buying kiwifruit, but once you get to know Zespri, you’ll always look for the label. The reason behind Zespri’s superior eating experience is their comprehensive quality system, which ensures that Zespri consistently delivers great-tasting fruit. Zespri is a grower-owned company and all growers are held to the same growing standards.

If those aren’t enough reasons to eat kiwis, then the taste of this Zespri SunGold Baked Oatmeal will inspire you.

Baked Kiwi OatmealIn this recipe, I’ve combined the flavors of kiwi and cocoa to create a hearty, fiber-rich breakfast that you can make on Sunday and enjoy all week. And,the best part is that it takes only a few minutes to whip together. When you are ready to enjoy your Kiwi Baked Oatmeal, I recommend throwing it in the microwave for 15 seconds and topping with a scoop of vanilla Greek yogurt.

Makes 6 slices

2 SunGold Kiwis
1/2 banana, peeled
2 cups oats
3 tablespoons cocoa powder
1/2 teaspoon salt
1/2 teaspoon baking powder
2 tablespoons honey
3/4 cup low-fat milk
1 egg
2 tablespoons vegetable oil
Topping: 1 Sungold kiwi, sliced
cooking spray

Slice Baked Kiwi Oatmeal


  1. Cut the kiwis in half and use a spoon to scoop the kiwifruit out of the skin. Place the peeled kiwi and banana in a food processor. Process until smooth. Pour the processed fruit into a large bowl and set aside.
  2. Preheat the oven to 375 degrees Farenheit.
  3. In another large bowl, combine the oats, cocoa powder, salt and baking powder. Stir the ingredients together and set aside.
  4. To the bowl with the kiwi and banana mixture, add the honey, milk, egg and vegetable oil. Whisk until thoroughly combine.
  5. Pour the wet ingredients into the bowl with the dry ingredients. Stir until combined.
  6. Spray a Pyrex baking sheet with cooking spray. Pour the oat mixture into the baking sheet. Spoon out the additional kiwi and slice into 1/4 inch pieces. Top the oatmeal mixture with sliced kiwi.
  7. Place in the oven. Bake for 30 minutes.


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  • Reply
    Courtney's Cookbook
    August 9, 2016 at 6:11 pm

    I love baked oatmeal! I’d never thought of using kiwi for it– what a great idea!

  • Reply
    Non-egg Breakfast Ideas for Hectic Mornings - The Domestic Dietitian
    March 1, 2017 at 11:59 pm

    […] Sungold Kiwi Baked Oatmeal recipe from Nutrition A La Natalie is a hearty, fiber rich breakfast perfect for any […]

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