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Cauliflower Oatmeal


Cauliflower oatmeal made with a combo of rolled oats and cauliflower rice makes an easy way to sneak in some veggies, fiber, and micronutrients into a comforting bowl of oatmeal. Packed with protein, complex carbs, fiber, and some healthy fats for a well-balanced and healthy breakfast. Vegan, gluten-free, and customizable to your liking.

Contributed and adapted by Mona Eberle, Naturopathic Practitioner, and Nutritional Therapist

INGREDIENTS choose organic where ever possible

  • 1/4 cup rolled oats
  • 1 cup frozen riced cauliflower
  • 1 tablespoon chia seeds, best soaked in a little water overnight
  • 1 cup unsweetened almond or any other nut milk of choice
  • 1 scoop vanilla or chocolate protein powder
  • 1/2 teaspoon cinnamon
  • Pinch of salt
  • Toppings: fresh or frozen berries, nut butter, cacao nibs, coconut flakes, nuts, seeds
Cauliflower oatmeal made with a combo of rolled oats and cauliflower rice.



  • Add the rolled oats, cauliflower rice, chia seeds, and milk to a small saucepan over medium-low heat and mix well to combine. Keep it on a low simmer for 5-7 minutes until oats and cauliflower rice are softened and most of the liquid is absorbed. 

Stir in your protein powder and cinnamon. Add more liquid if needed. Cook for 1-2 more minutes until everything is combined and warmed through. Top with toppings and enjoy!



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