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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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4.84 from 25 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


  • 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...


  • 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!


*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


Serving: 1bowl without toppings | Calories: 414kcal | Carbohydrates: 57g | Protein: 24g | Fat: 13g | Saturated Fat: 3.5g | Polyunsaturated Fat: 4.2g | Monounsaturated Fat: 2.8g | Potassium: 467mg | Fiber: 16g | Sugar: 6g | Vitamin A: 1754IU | Vitamin C: 63mg | Calcium: 949mg | Iron: 9mg