Creamy Grain-Free Cauliflower "Oatmeal"

June 29, 2017

Cauliflower oatmeal uses cauliflower rice in place of oats to create a creamy and delicious breakfast alternative for those who can't eat oats (like me).

Sounds weird? No, trust me. It actually tastes really good because cauliflower is pretty bland in taste and takes on the flavour of whatever you add to it. I added cinnamon, lucuma powder, a teaspoon of maple, shredded coconut, and almond butter to make it extra creamy. The best part, this unique twist on oatmeal is an easy way to eat vegetables for breakfast - without even noticing.

Cauliflower Oatmeal
Cauliflower Oatmeal

I'm sensitive to oats, even the gluten-free kind gives me serious bloat. This veggie-packed version makes for a great replacement for overnight oats. Just like oatmeal, it gets really creamy overall but still maintains a nice little crunch to it. You can eat it cold straight from the fridge or warmed up on chilly winter mornings.

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My favourite toppings are cacao nibs, toasted coconut flakes, chia seeds, fresh fruit, activated nuts, or hemp hearts. Feel free to get creative with your flavour combinations, the sky is the limit. Here are a few ideas:

  • pear, cinnamon and raisins
  • apple, maple and pecans
  • coconut milk, banana and vanilla

Nut butters such as almond, hazelnut or cashew will add extra creaminess to your oatmeal – just make sure you stir vigorously to dissolve any clumps. Superfood seeds can add some extra crunch to the creamy oatmeal. Combine the riced cauliflower with almond, coconut, rice or soy milk - whatever plant-based milk tickles your fancy.

Cauliflower Oatmeal PIN
Cauliflower Oatmeal PIN


Creamy Grain-Free Cauliflower “Oatmeal”

Grain-free Cauliflower Overnight Oats
Grain-free Cauliflower Overnight Oats

Cauliflower oatmeal uses cauliflower rice in place of oats to create a creamy and delicious breakfast alternative for those who are sensitive or intolerant to gluten.

  • Author: Zoe
  • Prep Time: 10 mins
  • Cook Time: 5 mins
  • Total Time: 15 mins
  • Yield: 2 1x


Scale 1x2x3x

  • 2 cups raw riced cauliflower
  • 1 cup almond milk (or any plant milk)
  • 1/2 tsp cinnamon powder
  • 1/4 tsp lucuma powder (optional)
  • 4 Tbsp toasted coconut flakes
  • 1 tsp maple syrup (or sweetener of your choice)
  • 2 Tbsp unsweetened almond butter


  • Place riced cauliflower and almond milk in a medium sized pan and cook on medium heat for 5-7 minutes or until soft. (The cauliflower should taste cooked)
  • Be sure to stir so the cauliflower won’t burn.
  • Add the rest of the ingredients (except the nut butter) and stir well.
  • Cook for another 1-2 minutes on low heat.
  • Once cooked stir through the nut butter.
  • Serve warm with your favourite toppings or chill in the fridge overnight and enjoy the next the morning.

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