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Low-Carb Cauliflower Oatmeal is a creative, low-carb, grain-free spin on traditional oatmeal. It’s a comforting, tasty dish that cooks up in minutes and packs in an entire cup of vegetables!

Bowl of cauliflower oatmeal with a strawberry and drizzle of peanut butter on top, as seen from above

I know what you might be thinking. Cauliflower in oatmeal?! Sweet oatmeal with a savory vegetable? How could that possibly taste good?

I know it sounds a bit weird, but you’re going to have to trust me on this one and make this recipe. You will not be disappointed!

Once you start making cauliflower oatmeal, it will seem as normal to you as kale in a smoothie or zucchini in a sweet loaf of bread.

What’s especially amazing about this low-carb oatmeal is that the cauliflower doesn’t just serve as an addition to the recipe; the cauliflower is actually the star of the show! Riced cauliflower (cauliflower processed in a food processor until it resembles grains of rice) entirely replaces the usual base of oats.

So you can start your day with a warm, cozy, comforting bowl of delicious oatmeal that’s actually low in carbs and packed with a full cup of veggies!

How to make low-carb cauliflower oatmeal

What I love about this recipe is that it’s just as easy as making regular oatmeal! 

Step 1: Place cauliflower rice in a pot with your choice of unsweetened milk, cinnamon, and Stevia. Bring to a boil while stirring.

Step 2: Optional: Add a teaspoon of flax seeds for more bite in the soft oatmeal. You can also add them after boiling to get a bit more “crunch”.

Cauliflower rice, almond milk, and cinnamon in a pot

Step 3: Once boiling, reduce heat to medium-low and continue stirring until the oatmeal reaches your desired thickness, about 8-10 minutes.

Step 4: Remove from heat and transfer to a bowl.

Step 5: Drizzle with creamy peanut butter and top with sliced strawberries!

Closeup of oatmeal in a bowl with a sliced strawberry and peanut butter drizzle on top

I absolutely love digging into this in the mornings or even as an afternoon snack. It’s super low in calories, low in carbs, and has a healthy balance of protein and fat. It’s also a really easy way to sneak in an entire cup of veggies into your daily diet without realizing it!

How to customize this recipe

When it comes to making this low carb oatmeal your own, the sky is the limit! You always want to start with a base of cauliflower rice, milk, and stevia, but the rest is completely up to you.

You’re welcome to choose any kind of milk for this recipe. I personally love coconut milk, but you can use almond milk, skim milk, macadamia milk, or anything else you prefer!

Because I love porridge, I tend to keep a bit of extra liquid in my oatmeal. However, the longer you leave it over heat, the more it will reduce to a thick consistency. Then, if it gets too thick, you can always add more milk.

And finally, you can play around with all kinds of add-ins or toppings! That’s the most fun part about oatmeal anyway, right?

If you’re looking for a few ideas, you could try adding cocoa powder, protein powder, nuts or seeds, fruit (fresh or dried) – there are so many ways to make this your #1 go-to breakfast.

Does cauliflower oatmeal taste like cauliflower?

While I might have sold you on the benefits of low-carb oatmeal with cauliflower (easy to make, customizable, loaded with a full cup of vegetables, great macronutrients), you might still be wondering one thing: does it taste like cauliflower?

You will be happy to know that the answer is no! Cauliflower is such a mild-tasting vegetable that its flavor is completely masked by the other ingredients.

In fact, cauliflower is also a great addition to smoothies for the same reason. It’s can be a wonderful thickener that doesn’t add a lot of calories or carbs. Give it a try!

Storage

Oatmeal can be tricky to reheat. For that reason, I don’t recommend making this dish ahead of time.

However, if you do find yourself with leftovers, they can be stored in an airtight container in the refrigerator for 3-4 days.

To reheat, I would add the oatmeal back to a pot with some extra milk and stir continuously over low heat. Or, you could try eating it cold out of the refrigerator, similar to overnight oats!

More healthy breakfast recipes

A healthy, tasty breakfast is the best way to set the tone for your entire day! Here are a few of my other favorite breakfast recipes I know you’ll love (and if you want to enjoy them as an afternoon snack or tasty dessert instead, you absolutely can):

For even more amazing dishes you can make with your new favorite vegetable, check out this roundup of my top low-carb cauliflower recipes!

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Low-Carb Cauliflower Oatmeal

4.64 from 120 votes
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Cauliflower Oatmeal
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Low-Carb Cauliflower Oatmeal is a creative, low-carb, grain-free spin on traditional oatmeal. It's a comforting, tasty dish that cooks up in minutes and packs in an entire cup of vegetables!
Author: Christel Oerum
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 1

Ingredients 

  • 1 cup cauliflower rice
  • ½ cup unsweetened almond milk
  • ½ teaspoon cinnamon
  • ¼ teaspoon Stevia
  • ½ tablespoon peanut butter
  • 1 strawberry, sliced

Instructions

  • Place cauliflower rice in a pot with your choice of unsweetened milk, cinnamon, and Stevia. Bring to a boil while stirring.
  • Optional: Add a teaspoon of flax seeds for more bite in the soft oatmeal. You can also add them after boiling to get a bit more "crunch".
  • Once boiling, reduce heat to medium-low and continue stirring until the oatmeal reaches your desired thickness, about 8-10 minutes.
  • Remove from heat and transfer to a bowl.
  • Drizzle with creamy peanut butter and top with sliced strawberries!

Notes

This recipe is for 1 serving of cauliflower oatmeal.
You can substitute the almond milk for coconut milk, skim milk, or any other kind of milk you prefer.
If you prefer a thicker oatmeal, allow it to reduce longer over heat. If it gets too thick, stir in more milk.
You can get creative with add-ins or toppings. A few ideas to try are cocoa powder, protein powder, nuts or seeds, or fruit.
Because oatmeal is tricky to reheat, I don’t recommend making this dish in advance.
If you do have leftovers, you can store them in an airtight container in the refrigerator for 3-4 days. Reheat in a pot with milk over low heat, or enjoy cold like overnight oats.

Nutrition Info Per Serving

Nutrition Facts
Low-Carb Cauliflower Oatmeal
Amount per Serving
Calories
139
% Daily Value*
Fat
 
6.6
g
10
%
Saturated Fat
 
0.8
g
4
%
Sodium
 
230.3
mg
10
%
Potassium
 
217.3
mg
6
%
Carbohydrates
 
16.3
g
5
%
Fiber
 
7.3
g
29
%
Sugar
 
5.8
g
6
%
Protein
 
6.8
g
14
%
Vitamin A
 
500
IU
10
%
Vitamin C
 
145.2
mg
176
%
Calcium
 
523
mg
52
%
Iron
 
1.8
mg
10
%
Net carbs
 
9
g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast
Cuisine: American