Low-Carb Cauliflower Oatmeal is a creative, low-carb, grain-free spin on traditional oatmeal. Not only does it taste great, but it’s an easy way to pack in an entire cup of vegetables before lunchtime!
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 Low-Carb Cauliflower Oatmeal, it will seem as normal to you as kale in a smoothie or zucchini in a sweet 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.
How to make low-carb cauliflower oatmeal
It’s just as easy as making regular oatmeal! Bring the riced cauliflower to a boil with the unsweetened milk of your choosing (I personally love coconut milk, but you can use almond milk or skim milk), cinnamon, and stevia. Once it’s boiling, you reduce the heat to medium-low and let it do its thing for 8-10 minutes until it reaches your desired consistency.
I love porridge, so I keep a bit of extra liquid in my Low-Carb Cauliflower Oatmeal, but you can reduce it to a thicker consistency. (If it gets too thick, you can always add more milk.)
Then you remove it from the heat, put it in a bowl, and top it with a drizzle of creamy peanut butter and sliced strawberries. Your low-carb oatmeal is ready!
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 low-carb oatmeal
The sky is the limit with cauliflower oatmeal. Make sure to always start with a base of cauliflower rice, milk, and stevia – but the rest is completely up to you.
You can add cocoa powder, protein powder, nut or seeds, fruit (fresh or dried) – there are so many ways to make low-carb cauliflower oatmeal 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 Low-Carb Cauliflower Oatmeal taste like cauliflower?
You will be happy to know that the answer is no! Cauliflower is such a mild-tasting vegetable that the flavor is masked by the other ingredients. In fact, cauliflower is also a great addition to smoothies for the same reason.
Enjoy!
I hope you enjoy this unique and flavorful low-carb oatmeal. It has quickly become one of my breakfast favorites, and I think you’ll love it too!
More healthy breakfast recipes
If you liked this recipe, I am almost certain that you will love some of my other healthy breakfast recipes as well. Here are a few of my favorites:
Of course, you can also continue the cauliflower theme and make my Vegan Cauliflower Pizza with Basil Pesto for lunch or dinner or check out my roundup of the best low-carb cauliflower recipes!
When you’ve tried this healthy low-carb cauliflower oatmeal, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Low-Carb Cauliflower Oatmeal
Ingredients
- 1 cup cauliflower rice
- ½ cup unsweetened almond milk
- ½ tsp. cinnamon
- ¼ tsp Stevia
- ½ tbsp. peanut butter
- 1 strawberry, sliced
Instructions
- Place cauliflower rice in a pot with 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 to a medium-low heat and continue stirring until desired thickness (~8-10 minutes).
- If the mixture becomes too thick, stir in more milk to thin it out.
- Remove from the heat and transfer cauliflower oatmeal to a bowl.
- Drizzle with creamy peanut butter and top with sliced strawberries.
Nutrition Info Per Serving
It looks like there are some kind of seeds mixed into this. What are they?
We sometimes add a few flax seeds. it’s not necessary for the recipe so we have included it as an optional step.
Omg!!! This looks amazing and tasty. I would love to try this at home as I m a huge fan of oatmeal and cauliflower.
Thank you so much for this yummy recipe…
Keep Sharing::)
Ein großartiges Rezept, besonders für diabetiker ideal !
Liebe Grüße
Jutta
I prepared this according to the recipe, this last night, minus the peanut butter and berries, and refrigerated it. This morning I added a scoop of vanilla protein powder and a dash more cinnamon. It tasted just like overnight oats-without the excess carbs. Thanks for the recipe!
Amazing recipe! Absolutely scrummy!
Can you make this ahead of time and then reheat later?
I doubt it will be good reheated. An alternative could be to prep it all beforehand to save time and not cook it until you’re ready to eat
Sounds so yummy! Could you do this using the packaged rice cauliflower?
Absolutely, you don’t have to grate the cauliflower yourself (I most often buy it grated). If you get it frozen I’d suggest you make sure to drain it of any excess moisture
Can I use broccoli rice and mix it with oats?
I would think so. I’ve never worked with broccoli rice though, so I’m not sure if you’ll need to alter the cooking time
Great hearing about cauliflower oats and rice. So where can one buy this rice in Durban South Africa? Also you have brucolli rice, can one buy this too. Kindly give details of the place.
Hi Dr. J!
Turning broccoli into rice or cauliflower into rice is something people generally do themselves at home with a knife or a food processor. You can also find cauliflower rice in stores in the USA called Trader Joe’s. I’m afraid I don’t know what kind of grocery options are available in South Africa, but perhaps you could Google the healthfood store options in your area.
I just made it and omg was amazing. I can’t eat any type of oats. I made this as a snack to test my count. However all I had was milk and the new milk fairlife. Not a fan of almond, One day will test it the microwave.
Oatmeal coupled with my favorite vegetable!!! I am sure I am going to completely love this, can’t wait to get started!