Grain Free Cauliflower Oats

Yes yes, I know that I’ve posted cauliflower oats recipes many times.  In my defense, I can never really stop posting these recipes, because the recipe is constantly changing.  There are so many ways to make these, and I can’t help but to post them all!

The thing that makes this recipe different than the others that I have posted is that it is grain gree!  Oats that don’t have oats in them? Yeah, I know it sounds weird, but for those that eat grain free, paleo, low carb, low fat, or are just looking to switch up their oat game, this is a great way to mimic oats.

In other recipes for grain free oatmeal, I see a lot of nuts and seeds being used.  My problem with this is that it leads to a small portion being high in fat and calories.  I like to feel nice and full after a meal and prefer large portions with lower calories.  So instead of using nuts to mimic oats, I use cauliflower.

Cauliflower is a versatile vegetable that can be used in baked goods, as a substitute for rice, and -obviously – in your oats.  It is high in fiber and vitamin C as well as low in calories, so utilizing it in recipes adds many nutrients and lots of volume.

If you don’t think you are quite ready to usurp your oats with cauliflower all together, try one of my other Cauliflower Oats recipes. They only replace a fraction of the oats with the vegetable.

I am not going to lie and say that this tastes exactly like oats.  Cauliflower is not a grain.  It does not behave and cook precisely as grains do.  However, this is a really delicious and sweet-tooth-relieving way to add vegetables, fiber, protein, and -if you are grain free- an oatlike experience to your diet.

If you would like to lessen the carbs even further, another vegetable to try in your oats is zucchini.  Instead of the 500g listed here, use 300g cauliflower, and then add 1 Zuchini to the blender. This will make it a greenish color, which is why I decided against using it in this recipe: for asthetic purposes.

And finally here’s the recipe.

Grain Free Cauliflower Oats Recipe:

  • 500g cauliflower florets
  • 150g (1/2 cup+ 2TB) egg whites
  • 120g (1/2 cup) almond milk (can sub for milk of choice)
  • 1/4-1/3 cup Stevia, or to taste
  • 1 tsp vanilla extract (optional)
  • 8g (1/4 scoop) protein powder (optional; I use PEScience gormet vanilla)


  1. Blend cauliflower into rice sized peices.
  2. Add riced cauliflower, egg whites, milk, stevia, and vanilla extract to a large bowl.  Use fork to stir and microwave for 2 minutes.
  3. Stir and microwave for another minute.
  4. Stir and microwave on defrost for 6-8 minutes, until you desired consistency is reached.
  5. Stir in protein powder and enjoy!

Macros for recipe (makes about 5 cups): 2F 35C (13 Fiber 12 Sugar) 32P  

I topped mine with Raisin Bran and The Lion’s Choice cookie dough whipped almond butter.

Hope you enjoy!




4 thoughts on “Grain Free Cauliflower Oats

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