Cauliflower Oatmeal ~ Low Carb Deliciousness Packed with Protein

If you love oatmeal but want to keep it low carb, this is what you’ve been waiting for. Cauliflower oatmeal is a grain-free, low carb oatmeal alternative that is quick, easy, and packed with nutrition.

You will save money using a food processor to chop the cauliflower yourself but you will save time buying cauliflower rice.

Sometimes after eating traditional oatmeal, I feel full and sluggish. However, with this cauliflower oatmeal recipe, I can enjoy a filling breakfast and have lots of energy to go about my day. You can also toss some oats into this cauliflower oatmeal for the best of both!

Now I realize that this probably goes against everything you know about cauliflower – and oatmeal for that matter – but hear me out. Yes, cauliflower is traditionally a savory dish, but that’s because that is how we’ve always prepared it. 

You might feel like you’re breaking the rules by dressing up cauliflower with the sweet toppings usually reserved for oatmeal. But you’re really just breaking new ground and serving your family healthier whole foods in the process. Riced cauliflower makes an excellent oatmeal!

Cauliflower Oatmeal

I love using fresh vegetables any chance I get. The less processed the food, the better! If you have a high-performance blender or food processor such as a Ninja, Vitamix, Oster, etc., you will be able to make cauliflower rice easily.

Just wash the cauliflower, remove the green parts, and then break it into pieces. Put it in the food processor, and make it into cauliflower rice. I put the stem in the food processor as well, using as much as the cauliflower as possible. Really, it’s so easy.

You’ll never need to pay more buying pre-made cauliflower rice when you can do it yourself from a whole cauliflower. However, if you don’t have a way to make cauliflower rice for this oatmeal, you can also buy a bag pre-chopped.

After it’s chopped, cauliflower oatmeal takes just 15 minutes to make. Use these ingredients and see the step-by-step directions below to make cauliflower oatmeal. Make a big batch and enjoy it throughout the week. 

cauliflower oatmeal ingredients
You can buy bagged cauliflower rice or buy a whole cauliflower. If you have a food processor, it’s easy to break up a whole cauliflower and make cauliflower rice.

What You Need to Make Cauliflower Oatmeal

  • Cauliflower rice – You can also use shredded sweet potato or zucchini in place of the cauliflower. You can even use a combination of the three.
  • Whole milk – Choose milk without Vitamin A Palmitate to make it palm oil free.
  • Chia seeds
  • Flax seeds
  • Stevia or granulated sugar – Do not use liquid stevia which may contain palm oil in the Vegetable Glycerin.
  • Himalayan sea salt

How to Make Cauliflower Oatmeal

  1. In a small saucepan, combine the cauliflower rice, milk, chia seeds, flax seeds, sugar, and salt. Set it on the stovetop and turn it on medium high. Bring to a boil. Be sure to stir continuously.

NOTE: If you want more of a crunch, add the flax seeds after you boil your oatmeal.

  1. Reduce the heat to medium low and simmer, stirring often, about 8 to 10 minutes, or until oatmeal reaches desired consistency.

  2. Remove the cauliflower oatmeal from heat and transfer to a bowl.

  3. Add desired toppings and enjoy.

cauliflower rice recipe
Toppings for cauliflower rice are endless

Cauliflower Oats Toppings

  • Vietnamese cinnamon (sweeter, milder cinnamon flavor)
  • Peanut butter – Choose palm oil free peanut butter with just peanuts and salt. Read labels to be sure it doesn’t contain mono- & diglycerides and/or palm oil.
  • Blueberries, strawberries, raspberries, blackberries, etc. 
  • Pure vanilla extract
  • Pure maple syrup or sugar free syrup
  • Brown sugar
  • Nuts – I love chopped walnuts in cauliflower oatmeal
  • Seeds
  • Dried fruit
  • Diced apple
  • Shredded coconut
  • Cacao nibs
  • Dark chocolate with cherries

Adding different flavors and textures to cauliflower rice oatmeal keeps breakfast interesting. It’s the same thing I do with quinoa in the mornings. I add to it like I do this cauliflower oats recipe. 

Find out your favorite combination. Adding cinnamon, sliced banana, and walnuts is a very different taste than cacao nibs, chopped apples, and pure vanilla extract.

Buy a few cauliflower heads or bags of cauliflower rice and make a big batch. 

If you find oatmeal out of cauliflower isn’t filling you up and you miss oat oatmeal, you can also add in oats.

Another Way to Enjoy Breakfast

We do enjoy oatmeal in our home because I really try to incorporate as many real foods as possible. It’s also so easy to prepare. But sometimes I want to get away from the oats and use cauliflower instead. Making no oat oatmeal is sort of a joke in our house now.

This low carb cauliflower oatmeal recipe is easy to prepare. It can be a good paleo oatmeal alternative. It’s naturally gluten free. Cauliflower is being recognized as having a lot of protein as well. 

My son has a palm oil allergy and palm oil intolerance. Because of this, I have learned to make most all of our foods from scratch. I couldn’t believe how palm oil is in so many breakfast foods, everything from breakfast burritos, frozen waffles and pancakes, and bagels.

It was shocking to see palm oil and Vitamin A Palmitate is added to most all ready-to-eat cereals. The great news is now we can eat cauliflower cereal instead.

Cauliflower oatmeal is in my rotation for a palm oil free breakfast. It’s a very easy way to incorporate more vegetables into our meals. I chop up two heads of cauliflower and serve it all week with different toppings.

What’s your favorite topping for cauliflower oatmeal? If you would, please leave a Comment below and let me know how you enjoy it. I’d love to hear from you. Thanks for being interesting in palm oil free cooking. It’s tasty and is easy to do!

cauliflower oatmeal
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Cauliflower Oatmeal

This is a great way to enjoy low carb oatmeal. Cauliflower oatmeal is a grain-free, low carb oatmeal alternative that is quick, easy, and packed with nutrition. There are so many ways to enjoy it. Use the topping ideas below and have a different breakfast every day of the week!
Course Breakfast, Brunch, Side Dish
Keyword cauliflower oatmeal, cauliflower oatmeal recipe, recipe for cauliflower oatmeal
Prep Time 5 minutes
Cook Time 10 minutes
Servings 1

Ingredients

  • 1 cup cauliflower rice You can use shredded sweet potato or zucchini in place of the cauliflower
  • ½ cup whole milk
  • 1 tbsp chia seeds
  • 1 - 2 tbsp flax seeds crushed
  • ¼ tsp stevia or 1 tablespoon of sugar
  • pinch Himalayan sea salt

Instructions

  • In a small saucepan, combine the cauliflower rice, milk, chia seeds, flax seeds, stevia, and salt. Bring to a boil, gently stirring constantly. NOTE: If you want more of a crunch, add the flax seeds after you boil the cauliflower oatmeal.
  • Reduce heat to medium low and simmer, stirring often, about 8 to 10 minutes, or until mixture reaches desired consistency.
  • Remove cauliflower oatmeal from heat and transfer to a bowl.
  • Add desired toppings and enjoy.

Notes

Toppings ideas:
  • ½ - 1 tsp Vietnamese cinnamon (sweeter, milder cinnamon flavor)
  • ½ - 1 tbsp peanut butter
  • Strawberries, blueberries, etc., sliced bananas
  • ½ tsp pure vanilla extract
  • Nuts or seeds
  • Dried fruit
  • Shredded coconut
  • Cacao nibs, dark chocolate with cherries

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