Cauliflower Oatmeal

4.79 from 37 votes

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

Cook Time 9

Total Time 10

Servings

Calories 414kcal

Author Kelly Nardo

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