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Cauliflower Oatmeal

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Cauliflower Oatmeal made with a combo of rolled oats and cauliflower rice makes an easy way to sneak in some veggies, fiber, and micronutrients into a comforting bowl of oatmeal. Packed with protein, complex carbs, fiber, and some healthy fats for a well-balanced and healthy breakfast. Vegan and gluten-free and customizable to your liking.

Bowl of cauliflower oatmeal topped with berries and peanut butter with a spoon coming out of it. There is a small bowl of cut up strawberries next to it.

Cauliflower oatmeal!! I know, I know, it sounds strange, but you just have to TRUST ME on this one. I promise I won’t let you down 🙂

I’ve been making this recipe for years and it’s one of my favorite breakfasts when I am craving something comforting. Like my mom says, oatmeal is a “stick to your ribs” kind of meal. It’s warm and comforting, hearty, and filling.

Saucepan filled with cauliflower oatmeal with a spatula stirring it.

The thing is oatmeal is just kind of meh on its own. And is mostly straight carbs when prepared as is. I am a huge proponent of balanced meals and getting in veggies in all meals if possible. So when your typical 1/2 cup serving of oatmeal didn’t cut it for me, I figured let’s add something in there to help bulk up the recipe.

Enter adding riced cauliflower in oatmeal! Many people have tried it after making it for years on Instagram and I promise you won’t be able to taste the cauliflower if made the right way.

First, let’s get into why I add vegetables to my oatmeal before showing you how to make it.

Bowl of cauliflower oats topped with strawberries, blueberries, peanut butter, and honey with a spoon coming out of the bowl. Behind it is a small ramekin of sliced strawberries.

Why make oatmeal with cauliflower?

So you might be asking, why add cauliflower rice in oatmeal? Don’t get me wrong, oatmeal can be totally great on its own, but I find that the servings size of 1/2 cup of rolled oats is just not that much when you cook it. Honestly, the amount is pretty sad if you ask me as I like big and balanced meals that are going to keep me full for hours.

The reason I love adding cauliflower rice to oatmeal is it adds so much volume and bulk to the meal without adding too many calories. So instead of adding more rolled oats, which are calorie-dense and carb-heavy, adding in 1 cup of riced cauliflower adds only 25 calories and gives you a huge bowl of oatmeal. It also sneaks in a vegetable without it even being noticeable.

Adding vegetables to oatmeal adds micronutrients and fiber too. Fiber helps with satiety and feeling full. Fiber also helps slow down the digestion of carbs. When carbs are eaten on their own, are digested quickly, spikes your blood sugar, and can leave you feeling hungry just an hour later. Fiber helps balance that out (along with protein and fat).

With the addition of some protein and healthy fats, this cauliflower oatmeal recipe makes a well-balanced meal that will keep you full for hours and give you a steady source of energy.

How to make cauliflower oatmeal

Cauliflower protein oatmeal made with 6 ingredients for a well-balanced bowl of oatmeal with complex carbs, protein, fiber, and hidden veggies! A perfect breakfast for a cold day and makes a great post-workout meal as well. You will never know there are hidden veggies in there!

Here is what you need:

  • rolled oats
  • riced cauliflower – I recommend using frozen (store-bought)
  • almond milk
  • chia seeds
  • protein powder
  • cinnamon

White countertop with a measuring cup of almond milk, a measuring cup of rolled oats, bowl of cinnamon, measuring cup of cauliflower rice, scoop of protein powder, bowl of cinnamon, and bowl of chia seeds.

First add your rolled oats, riced cauliflower, chia seeds, and almond milk to a small saucepan. Mix well to combine, making sure to break up the cauliflower rice if it is sticking together. Cook for 5-7 minutes until oats and cauliflower rice is softened and the milk is mostly absorbed.

Next, add in the protein powder and cinnamon and mix well to combine. If needed add in some more liquid depending on how thick your protein powder is. Cook for another 1-2 minutes until warmed through.

Add your favorite toppings and enjoy!

Toppings for oatmeal

One of my favorite things about oatmeal is all the toppings you can add to it change up the flavor and give it some texture. I try not to go too crazy and add some healthy fats to keep it well balanced. Here are the best toppings for oatmeal:

  • fresh or frozen fruit – strawberries, blueberries, raspberries, blackberries, peaches, apples, banana…any kind you like!
  • dried fruit – raisins, apricots, figs…if you stir them in when it is hot, they soften up and get nice and juicy
  • nuts or seeds – chopped cashews, almonds, pecans, or walnuts, sunflower seeds, hemp hearts, pumpkin seeds, or seed cycling seeds
  • nut butter or coconut butter – any kind of nut butter, seed butter, or tahini and coconut butter (like nut butter but made from coconut)
  • shredded coconut
  • chocolate – cacao nibs, chocolate chips, or a little bit of chopped up dark chocolate
  • honey or maple syrup – just a little for some sweetness
  • yogurt – I love mixing cold yogurt and hot oatmeal. It makes it super creamy and adds more protein
  • cinnamon – or any other spices (nutmeg, pumpkin pie spice, cloves…)

To make low-carb oatmeal

To make this recipe low-carb, you can change the ratio of oats to cauliflower (use fewer oats and more cauliflower rice) or use all cauliflower rice. While I haven’t tried using all cauliflower rice, I would suggest making sure you add in enough flavorings (cinnamon, protein powder, vanilla extract, and anything else) so it doesn’t feel like you are eating just cauliflower rice.

Overhead shot of riced cauliflower oatmeal topped with berries, peanut butter, and honey. A spoon is in the bowl and a small bowl of chopped strawberries is next to the bowl.

Substitutions for cauliflower oatmeal

Cauliflower oats are super customizable and can easily be made to your liking. The recipe is also pretty forgiving. Here are some suggestions for substitutions:

  • oats – you can use quick-cooking oats or steel-cut oats instead of rolled oats. If using steel-cut oats, they will take longer to cook (about 15-20 minutes).
  • veggies – if you don’t have riced cauliflower, you can also use shredded zucchini (aka zoats). If using zucchini, you might need to squeeze some water out of them. Any hearty vegetable should work – carrots, butternut squash, or even sweet potato. The cooking time will adjust depending on what veggie you want to use.
  • protein powder – use any kind of protein powder you like, but I suggest flavored protein powder to help mask the flavor of the cauliflower rice. I find that when using collagen (especially the unflavored kinds), it kind of changes the flavor of the oatmeal and consistency and leaves it a little gummy. I’ve used it before, but it isn’t my favorite to use. You also don’t need to use protein powder if you don’t want to.
  • milk – dairy-free (nut, oat, flax) or dairy milk will work

More healthy oatmeal recipes

Large bowl of cauliflower protein oatmeal topped with berries, peanut butter, and cinnamon with a spoon in the bowl. Next to it is a small down of diced strawberries.

Bowl of cauliflower oatmeal topped with berries and peanut butter with a spoon coming out of it. There is a small bowl of cut up strawberries next to it.
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4.85 from 20 votes

Cauliflower Oatmeal

Cauliflower oatmeal made with a combo of rolled oats and cauliflower rice makes an easy way to sneak in some veggies, fiber, and micronutrients into a comforting bowl of oatmeal. Packed with protein, complex carbs, fiber, and some healthy fats for a well-balanced and healthy breakfast. Vegan and gluten-free and customizable to your liking.
Course Breakfast
Cuisine American
Keyword cauliflower oatmeal, cauliflower oats, cauliflower protein oatmeal, riced cauliflower oatmeal
Prep Time 1 minute
Cook Time 9 minutes
Total Time 10 minutes
Servings 1
Calories 414kcal
Author Kelly

Ingredients

  • 1/2 heaping cup rolled oats (55 grams)
  • 1 cup frozen riced cauliflower (100 grams)*
  • 1 tablespoon chia seeds
  • 1 cup unsweetened almond milk**
  • 1 scoop vanilla protein powder (you can also use chocolate)
  • 1/2 teaspoon cinnamon
  • toppings: fresh or frozen fruit, nut butter, honey, cinnamon...

Instructions

  • Add the rolled oats, cauliflower rice, chia seeds, and milk to a small saucepan over medium-low heat and mix well to combine. Keep it on a low simmer for 5-7 minutes until oats and cauliflower rice are softened and most of the liquid is absorbed.
  • Stir in your protein powder and cinnamon. Add more liquid if needed. Cook for 1-2 more minutes until everything is combined and warmed through. Top with toppings and enjoy!

Notes

*you can use fresh or frozen cauliflower rice, but I find frozen works best for texture and taste (it isn't as strong as fresh)
**use more or less milk depending on the consistency you like for oatmeal
nutrition and calorie/macronutrient breakdown will depend on the kind of protein powder you use

Nutrition

Nutrition Facts
Cauliflower Oatmeal
Amount Per Serving (1 bowl without toppings)
Calories 414 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3.5g22%
Polyunsaturated Fat 4.2g
Monounsaturated Fat 2.8g
Potassium 467mg13%
Carbohydrates 57g19%
Fiber 16g67%
Sugar 6g7%
Protein 24g48%
Vitamin A 1754IU35%
Vitamin C 63mg76%
Calcium 949mg95%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!

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Comments

  1. Very excited to try this! Not an egg fan so breakfast is hard. If you wanted to do this without chia seeds would you add a little less milk? The texture freaks me out.

    Reply

  3. I’ve made this SO many times and I absolutly LOVE it. THANK YOU!!! I love how customizable it is. So good everyday but I especially love it after a hot power yoga class or lifting session!

    Reply

  5. 5 stars
    So good!! I added pumpkin, ginger, nutmeg and cloves. Turned out great. Definitely going to be prepping a big batch with my meal prep!

    Reply

  6. 5 stars
    Thank you Kelly! I love this recipe 🙂
    I made it for the first time back when you posted it on IG!
    Thank you for all you do 🙂
    say hi to Cashew …and Mike !!

    Reply

  7. 10/10 recommend. A great way to get in some veggies in the morning and the cauliflower doesn’t affect the test at all. The texture is amazing too. I love how much volume it adds to my oats! My preferred toppings = nut butter, crushed Brazil nuts, blueberries, peanut flower, pumpkin puree, pumpkin butter, pumpkin spice (can you see the theme). I use egg whites for my protein (I cook them into my oats) too. Definitely give this one a try!

    Reply

  8. 5 stars
    10/10 recommend. A great way to get in some veggies in the morning and the cauliflower doesn’t affect the test at all. The texture is amazing too. I love how much volume it adds to my oats! My preferred toppings = nut butter, crushed Brazil nuts, blueberries, peanut flower, pumpkin puree, pumpkin butter, pumpkin spice (can you see the theme). I use egg whites for my protein (I cook them into my oats) too. Definitely give this one a try!

    Reply

  9. 5 stars
    I was hesitant to try it at first BUT let me tell you is WORTH it, when I heard cauliflower on you oatmeal it through me off but please give it try I love it now! Specially, if you are trying to stay away from eggs or egg whites for breakfast but still incorporate your Protein, Carbs and Fats… this is the way to go!

    Reply

  10. 5 stars
    SO GOOD AND FILLING!
    I have looked at this recipe many times and was hesitant to put cauliflower in my oatmeal, but I decided it was time to give it a try and I’m so glad I did. I wish I hadn’t waited so long to try it because it is very tasty and so filling. I used oat milk instead of almond milk due to my allergies and it turned out great. I topped it with granola, berries and a drizzle of honey. I can’t wait for my sunflower butter to arrive and try topping it with bananas and sunbutter. Yum! Thank you for sharing this recipe! It will be a staple breakfast for me going forward.

    Reply

  11. 5 stars
    I was so skeptical about this one…..cauliflower oatmeal?? It didn’t sound good but yet the pictures looked amazing and I was intrigued…..I mean, if cauliflower can somehow be pizza then why not oatmeal too!? So I gave it a try and I am so hooked on this right now. It’s so good and filling! I can’t taste the cauliflower at all and the directions were super easy to follow. I loved that everything was in grams and weighted out so I didn’t have to guess and I could easily track my macros. This one was so good and I can’t wait to try it with zucchini next! Great way to get in more veggies!

    Reply

    • Haha yes!! I feel like that is the general consensus when people hear about it. So glad you liked tit Sara and thanks for trying it!

      Reply

  12. 5 stars
    I have been trying to make sure I get veggies in with my breakfast, but I don’t want a salad with my oatmeal, so this was the perfect solution! I am a volume eater, so I love how much the cauliflower bulks up the meal and it blends perfectly with the oatmeal. The flavors in this recipe are absolutely delicious and I now add cauliflower rice to ALL my oatmeal breakfasts, because, “why not?”. If you’re skeptical because of the cauliflower, no need to be. This one is a winner!

    Reply

  13. 5 stars
    I was feeling tired of eggy breakfasts so I gave this a try. It was good and the cauliflower rice have it a little more structure than regular oatmeal which was a really nice change! This is definitely going into the breakfast rotation and I’ll probably try it with different add-in flavors to keep mixing it up. Oh! And the bonus of starting the day with a veggie was great!

    Reply

  14. 5 stars
    Tried this recipe this morning, and I’m a believer! I eat oatmeal literally every morning (creature of habit) but sometimes that half cup of oats just doesn’t cut it. The cauliflower bulked up my bowl without bulking up the calories or altering the taste. I used MRE lite Dutch Apple protein powder which gave it an apple pie flavor. So satisfying and kept me full through a workout and until lunch.

    Reply

    • So glad to hear that Aubrey!! It really is a game-changer right? That protein sounds so good too. Thanks for trying it and I’m glad you enjoyed!

      Reply

  15. 4 stars
    This recipe had me really scared but intrigued to try and I’m glad I did! I used strawberry protein powder with raspberries and banana. It was a unique texture but very filling! I’ll be trying again with chocolate/banana/pb!!!

    Reply

  17. 5 stars
    Really tasty way to sneak some veggies and extra fiber into your breakfast! I used just cinnamon and pumpkin pie spice this morning because that’s all that would fit my nutrition needs today (and I didn’t have any fruit to top with today but some blueberries would have been a fabulous addition!), but I’m planning to play around with the portion size so I can add other things like nuts/nut butter, bananas, honey/maple syrup, etc. Excited to come up with fun flavor combinations!

    Reply

    • Pumpkin spice sounds so good in it! And you can totally customize it to change up the macros. So glad you like it Krystan and thanks for trying it!

      Reply

  18. 5 stars
    This oatmeal changed my life (mornings)! The cauliflower and other additions make it incredibly filling. I didn’t have protein powder or chia seeds but subbed in almond butter, ghee, and hemp seed for extra fat/protein. In Eat The Gains fashion- use what you have! You can’t tell via taste or texture that you’ve snuck in some cauli. I’m normally starving mid-morning, but with this oatmeal I was satisfied until lunch! A win for all! Thanks so much for sharing this with us!

    Reply

    • It’s such a great addition right?! I love what you added to the recipe – ghee sounds absolutely amazing! Thanks for trying it Daisy and glad you enjoyed it so much!

      Reply

  19. I love this! I make it without the protein powder and add PB powder. I usually add some brown sugar, cinnamon and raisins. I pretty much eat it everyday before the gym. It keeps me fueled and full. Glad to have a different option with an egg allergy.

    Reply

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