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Cauliflower Oatmeal

Low-Carb Cauliflower Oatmeal

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!
Course Breakfast
Cuisine American
Keyword cauliflower breakfast, cauliflower oatmeal, low-carb oatmeal
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1
Calories 139kcal


  • 1 cup cauliflower rice
  • ½ cup unsweetened almond milk
  • ½ teaspoon cinnamon
  • ¼ teaspoon Stevia
  • ½ tablespoon 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!


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.


Calories: 139kcal | Carbohydrates: 16.3g | Protein: 6.8g | Fat: 6.6g | Saturated Fat: 0.8g | Sodium: 230.3mg | Potassium: 217.3mg | Fiber: 7.3g | Sugar: 5.8g | Vitamin A: 500IU | Vitamin C: 145.2mg | Calcium: 523mg | Iron: 1.8mg | Net carbs: 9g