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!
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 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”.
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!
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
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!
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
- 1 cup cauliflower rice
- ½ cup unsweetened almond milk
- ½ tsp. cinnamon
- ¼ tsp Stevia
- ½ tbsp. peanut butter
- 1 strawberry, sliced
- 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!