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!
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
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 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!
Recipe Notes
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!