Lower Carb Cauliflower Oatmeal with Oats and Cinnamon

This cauliflower oatmeal recipe has quickly become one of my staple healthy breakfast recipes. I typically eat this low carb oatmeal with a side of egg whites for protein almost everyday. And I'm loving it. The fiber from the oats and cauliflower keep me full on busy workdays until lunch. I've always struggled with adding in a vegetable to breakfast and this is a discreet way to do just that. 

You're probably thinking...cauliflower for breakfast? Cauliflower in oatmeal? No way, Jose. I was skeptical at first too, but it works. Substituting riced cauliflower is an easy way to cut down on carbs, save calories, reduce blood sugar spikes, and add fiber to any dish. It's such a mild-tasting vegetable, especially when fully cooked, that it takes on the flavors of the dish including your bowl of yummy breakfast oatmeal.

If you love a hearty bowl of oats for breakfast but are looking to cut down on carbs and extra calories, this is a great way to still enjoy oatmeal. For some, traditional oatmeal can spike their blood sugar especially when adding in lots of brown sugar, maple syrup and dried fruit. This recipe is a healthier alternative to regular oatmeal that will leave you feeling satiated while packing in lots of nutrients and fiber. I've listed lots of our favorite topping options to add a touch of sweetness or even make it a more savory oatmeal. Pick your own oatmeal adventure! 

Ingredients Needed

Rolled Oats: Old fashioned or quick oats both work for this recipe. Just be sure to follow package directions for cooking times as they could vary based upon oat type. For those needing gluten-free oats, Bob's Red Mill Gluten-Free Oats are a great option.

Frozen Cauliflower Rice: Believe me, it works! Firstly, cauliflower is a pretty mild tasting veggie as it is. Partner that with cooking it to a dry, fluffy consistency, there is no cauliflower taste remaning and the consistency is soft just like cooked oatmeal. The cooked cauliflower absorbs the flavors of your spices and toppings like cinnamon and blueberries. The key is to ensure the cauliflower is thouroughly cooked but not burnt. You can find riced cauliflower in the freezer section of your grocery store. I like to stock up on it with a big bag from Costco.

Sea Salt: Oatmeal without a little salt is beyond bland. Even if you like a sweet oatmeal, a pinch of salt enhances the overall flavors. If you're unsure, add sparingly in pinches to taste. 

Toppings: The variety of toppings are endless but here are a few of our favorite topping ideas....

Cinnamon

Pumpkin pie spice

Frozen or fresh fruit such as blueberries, raspberries or diced apples

Mini chocolate chips or cacao nibs

A drizzle of nut butter such as peanut butter or almond butter

Flax seeds, chia seeds or pumpkin seeds

Walnuts, pecans or almonds

Serving Suggestions and Substitutions

The possibilities are skies the limit with sprucing up this cauliflower oatmeal. If looking to add more protein to your oatmeal, stir in greek yogurt or vanilla protein powder. If adding protein powder, consider adding in a few splashes of dairy or dairy-free milk. If you prefer more of a chocolate flavor or chocolate peanut butter rendition, add chocolate protein powder or cacao powder along with a drizzle of peanut butter or crushed peanuts. 

If you prefer a more savory oatmeal, consider adding everything but the bagel seasoning and some sliced avocado.

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