This Cauliflower Oatmeal recipe is a low-carb, oat-free and grain-free breakfast porridge that is perfect for paleo diets. Try this healthy recipe when you’re avoiding oats but want a cozy breakfast reminiscent of the real thing. This recipe is ready in less than 30 minutes.

cauliflower oats served with strawberries and cacao nibs.

You’ve probably seen all the funny memes about transforming cauliflower into random foods.

This Cauliflower Oatmeal falls into that category of foods or recipes you can make fun of. But, before you completely write it off, you may want to consider trying it!

If you can’t have oats because you’re on a grain-free or paleo diet, this cauliflower version is pretty darned close to the texture of regular oatmeal.

Topped with almond butter, berries, and cacao nibs, it has a chocolate flavor that helps mask the flavor of the cauliflower.

I’ve also included a modification using half oats and half cauliflower rice that may satisfy the most picky eaters in the household. See my list of the best veggies for picky eaters.

Cauliflower Oatmeal Benefits

  • It’s 100% grain-free and perfect for paleo diets. If you’re confused about which diet to follow, see my article about the differences between clean eating, paleo, keto, vegan, and Whole 30 diets.
  • This is a great way to increase your veggie intake. Cauliflower rice doesn’t have a strong flavor so it lends itself to a “pretend oatmeal” recipe.
  • This is a high protein breakfast with almost 20 grams of protein and less than 17 net grams of carbs per serving (you can reduce the carbs further by using a sugar-free sweetener instead of maple syrup).

Key Ingredients

ingredients for cauliflower oatmeal on the countertop
  • Cauliflower rice makes the base of this cauliflower porridge. You can use homemade cauliflower rice, bagged cauliflower rice, or even frozen cauliflower rice. Shredded cauliflower has a natural rice-like consistency that helps this dish taste like traditional oatmeal.
  • Eggs add structure and protein to the oatmeal.
  • Almond milk adds moisture to cook the cauliflower. You can use whatever type of plant milk or even regular milk you like. Don’t use coconut milk as the dish will be too rich.
  • Cocoa powder and cacao nibs help add a chocolate flavor. Feel free to leave them out if you don’t want it to be chocolate-flavored. Or, see my best substitutes for cocoa powder if you don’t have any on hand.
  • Almond butter adds healthy fats and flavor.
  • Collagen protein increases the protein content of this breakfast. Eating protein with breakfast is one of my tips for doing a sugar detox and healthy weight loss!
  • Liquid sweetener such as maple syrup or Lakanto maple-flavored syrup adds sweetness.

I use and recommend Vital Proteins collagen peptides. If you want more ideas for clean protein powders, see my list of the best paleo protein powders.

Recipe Steps

Step One

The first step to make low carb oatmeal is to start with a medium head of cauliflower, broken into florets.

Give the florets a wash in the sink and then add them to the base of a food processor.

cauliflower florets in a food processor

Step Two

After you’ve made your cauliflower rice, it’s time to gather up the rest of your ingredients.

Be sure to check the recipe card at the end of this post for exact measurements and cooking times.

Step Three

Place the almond milk and cauliflower rice in a medium saucepan and bring to a simmer. Then, add the eggs and cook the oatmeal for about 8 minutes.

cauliflower rice inside of a pot.

Step Four

The last step is to stir in the cocoa powder, liquid sweetener, collagen protein, and almond butter.

I also like to top the finished oatmeal with some strawberries for color and a little extra sweetness. You can use any type of fresh berries or other toppings including fresh fruit, chia seeds, chocolate chips, peanut butter (not strict paleo), or your favorite toppings.

texture of cooked cauliflower oatmeal with strawberries and cacao nibs.

Recipe Tips

  • Store any leftovers in a tightly-sealed airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop.
  • If you aren’t on a strict low-carb diet, feel free to use up to 1/2 cup of rolled oats along with 1/2 cup of cauliflower rice to make this recipe most like a real oatmeal. The cooking instructions stay the same.
  • If you are short on time, you can make the cauliflower rice up to 2 days ahead of time. Or, you can use bagged cauliflower rice or frozen cauliflower rice.
  • You can use whatever type of milk you like in this recipe. See my list of the best no-sugar foods.
  • Want more low-carb swap ideas? See my list of the Best Substitutes for Potatoes.

Recipe FAQs

Can I use frozen cauliflower rice for this recipe instead of making my own?

Yes, you can! You’ll need to cook it longer to make sure it get cooked through. See my guide on how to freeze cauliflower.

What does this recipe taste like? Can you taste the cauliflower?

This cauliflower-based oatmeal has very little flavor of cauliflower, mostly because it’s covered up by the flavors of the chocolate, maple-flavored syrup, strawberries, and almond butter.

That said, the texture is slightly crunchier than oatmeal made from oats. But, all in all, I think it is an excellent substitution, especially if you are on a grain-free diet. 

Can I do a mix of cauliflower rice and rolled oats?

If you aren’t on a strict grain-free or low-carb diet, you can add up to 1/2 cup rolled oats to 1/2 cup of cauliflower rice in this recipe. You might also like this Low Carb Hot Cereal recipe using a mix of seeds.

I thought people on paleo diets skipped breakfast?

While a lot of people do skip breakfast, it’s not necessarily the healthiest habit for everyone. Read my article on the risks of intermittent fasting for women.

two bowls of cauliflower oatmeal with cacao nibs and strawberries.

More Low-Carb Recipes You Might Like

Or, see my entire index of low-carb clean eating recipes.

More Healthy Breakfast Ideas

13+ Clean Eating Breakfast Ideas

15+ Healthy Breakfast Ideas for Kids

25+ Dairy-Free Smoothie Recipes (No Milk)

Sweet Potato Apple Breakfast Hash

5 Ways Oatmeal Causes Bloating (Plus How to Reduce Symptoms)

100+ Gluten & Dairy-Free Breakfasts (Ideas + Recipes)

I hope you make this recipe! If you do, please leave a comment and a starred review below.

And, consider following me on social media so we can stay connected. I’m on Facebook, Pinterest, Instagram, and YouTube!

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bowl of cauliflower oatmeal with strawberries.

Chocolate Cauliflower Oatmeal (High Protein, Oat-Free)

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5 from 8 reviews

Print Recipe

This Cauliflower Oatmeal recipe is a low-carb, oat-free and grain-free breakfast porridge that is perfect for paleo diets. Try this healthy recipe when you’re avoiding oats but want a cozy breakfast reminiscent of the real thing. This recipe is ready in less than 30 minutes.

  • Total Time: 25 minutes
  • Yield: 4 1x

Ingredients

Units Scale
  • 1 cup unsweetened almond milk or your favorite milk
  • 3 cups cauliflower rice (about the amount that comes from a medium head of cauliflower)
  • 4 eggs, lightly beaten
  • 2 tablespoons cocoa powder
  • 2 tablespoons maple syrup or Lakanto maple-flavored sweetener
  • 2 scoops collagen protein powder
  • 2 tablespoons almond butter
  • 1/2 cup chopped strawberries, (optional, for topping)
  • 2 tablespoons cacao nibs, (optional, for topping)

Instructions

  1. Place the almond milk and cauliflower rice in a medium saucepan and bring to a gentle simmer.
  2. Stir in the eggs and reduce the heat to low. Cook for 8 minutes, stirring occasionally.
  3. Stir in the cocoa powder, sweetener, collagen powder, and almond butter.
  4. Serve hot, with sliced strawberries and cacao nibs on top (optional).

Notes

  1. Store any leftovers in a tightly-sealed container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop.
  2. If you aren’t on a strict low-carb diet, feel free to use up to 1/2 cup of rolled oats along with 1/2 cup of cauliflower rice to make this recipe most like a real oatmeal. The cooking instructions stay the same.
  3. If you are short on time, you can make the cauliflower rice up to 2 days ahead of time. Or, you can use bagged cauliflower rice or frozen cauliflower rice.
  4. You can use whatever type of milk you like in this recipe.

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 258
  • Sugar: 12.1 g
  • Sodium: 235.2 mg
  • Fat: 12.1 g
  • Saturated Fat: 3.7 g
  • Carbohydrates: 23.9 g
  • Fiber: 6.9 g
  • Protein: 19.1 g
  • Cholesterol: 186 mg

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is studying to be a holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.