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Cauliflower Oatmeal – Consuming Hen Meals

by Editorial
Cauliflower Oatmeal – Consuming Hen Meals


Sneak veggies and further vitamins into your bowl of oats with this cauliflower oatmeal. It’s made with a combo of rolled oats, cauliflower rice, protein powder and only a contact of sweetness.

I like sneaking in greens to my meals wherever I can and that features my oatmeal! I’ve shared recipes for carrot cake in a single day oats, zucchini oatmeal, candy potato baked oatmeal and now this cauliflower oatmeal!

And earlier than you skip over this recipe pondering that cauliflower in oatmeal sounds bizarre, don’t knock it till you attempt it! The riced cauliflower provides quantity, micronutrients and fiber with out including additional energy or carbs to oatmeal. And you’ll’t even style the cauliflower… belief me!

A bowl of cauliflower oatmeal topped with fresh mixed berries.

Why You’ll Love This Cauliflower Oatmeal

  • The cauliflower provides micronutrients and fiber with out including a ton of energy to your bowl of oats.
  • It’s filled with 18 grams of protein, which can hold you full all morning lengthy.
  • Comes collectively in about 10 minutes for a straightforward breakfast!
A bowl of cauliflower oatmeal topped with strawberries, raspberries and blueberries.

Why Add Cauliflower to Oats?

Don’t get me flawed, I like a heat bowl of oatmeal however typically it’s not that satisfying by itself. That’s why I like including protein (take a look at my protein oatmeal put up), wholesome fat and different elements like riced cauliflower or zucchini to amp up the vitamin rely.

As I discussed above, riced cauliflower is a good way to sneak in veggies and add quantity to your bowl of oats with out including a ton of carbs or energy. Plus, cauliflower is filled with antioxidants, a wide range of nutritional vitamins and minerals and fiber, which can assist forestall large spikes in blood sugar and hold you feeling full for longer.

Ingredients measured out to make Cauliflower Oatmeal: almond milk, frozen riced cauliflower, salt, oats, chia seeds, cinnamon, vanilla protein powder and maple syrup.

Substances Wanted

  • quaint rolled oats – rolled oats make for such a creamy bowl of oatmeal. I take advantage of Bob’s Purple Mill gluten-free rolled oats.
  • riced cauliflower – I used frozen riced cauliflower and cooked it straight with the oats, however you can even make your personal cauliflower rice at residence.
  • chia seeds – these pack in a ton of vitamin and can assist make the oats fluffy and thick.
  • maple syrup – we’re simply utilizing 1-2 teaspoons of pure maple syrup for a contact of sweetness.
  • almond milk – I want to make use of unsweetened almond milk, however any sort of milk will work with this recipe. You may also use water, however I like utilizing milk for creaminess.
  • vanilla protein powder – for an additional enhance of protein and to maintain me full longer I added a scoop of vanilla protein powder. For this recipe I used Nuzest, which is plant-based and has a minimal, clear ingredient record. Plus, the vanilla taste is delish. You should utilize my code eatingbirdfood for 15% off your order.
  • salt – only a pinch to carry all of the flavors collectively!
  • cinnamon – a warming spice that pairs completely with oatmeal.
  • toppings – be happy so as to add your favourite toppings, however my go-to toppings are contemporary berries, nut butter and chia seeds.
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Collage of four photos

The best way to Make Cauliflower Oatmeal

Add oats, riced cauliflower, chia seeds, sea salt, maple syrup, cinnamon and almond milk to a medium saucepan and stir to mix. Warmth over medium-low warmth for 8-10 minutes, or till all of the liquid has been absorbed, stirring often.

Take away oats from the warmth and stir within the protein powder. If the consistency of the oats will get too thick, add a splash extra milk.

Switch oatmeal to a bowl, high along with your favourite toppings and revel in!

A bowl of cauliflower oatmeal topped with fresh mixed berries. A small bowl of raspberries in next to the bowl.

Substitutions & Notes

  • Sweetener: I want to make use of maple syrup because the sweetener on this recipe, however be happy to make use of your favourite sweetener of alternative. Honey, brown sugar, coconut sugar or agave syrup would all be nice choices. To scale back the sugar content material I like to recommend utilizing liquid stevia or sugar free maple monk fruit syrup.
  • Milk: I used unsweetened almond milk for this recipe, however any dairy-free milk, like coconut milk, cashew milk or oat milk would work nicely. You could possibly additionally use cow or goat milk for a non-vegan choice. When you don’t have milk available water will work, however I want to make use of milk for added creaminess.
  • Protein powder: The vanilla protein powder provides an ideal taste and further protein, however in case you don’t have any available or simply aren’t a fan of protein powder you could possibly skip it or add some Greek yogurt or nut butter for added protein.
Pouring maple syrup onto a bowl of cauliflower oatmeal.

Topping Concepts

  • Contemporary fruit: Strawberries, blueberries, raspberries, cherries and blackberries are all wonderful additions to oats! I additionally love including banana slices, apple chunks or contemporary peaches to my oats relying on what’s in season!
  • Dried berries: I like including dried fruit to my oats. My favourite choices can be goji berries and golden berries. Each are filled with nutritional vitamins C & A and style scrumptious.
  • Nut butter: Drizzle your favourite nut or seed butter on high for some extra protein. Almond butter or peanut butter are often my high selections, however cashew butter, sunflower seed butter or tahini are additionally nice choices.
  • Cacao nibs: Cacao is a good supply of magnesium antioxidants. Additionally they add a pleasant crunch to the oatmeal. After all, chocolate chips are additionally an ideal topping choice for some chocolatey goodness.
  • Roasted nuts: Roasted walnuts, pecans or almonds are a scrumptious crunchy addition to oats. If in case you have a nut allergy pepitas or sunflower seeds can be good choices.
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A close up overhead photo of a bowl of cauliflower oatmeal topped with mixed berries.

Extra Oatmeal Recipes

Extra Veggie-Packed Breakfast Recipes

Remember to take a look at all the oatmeal recipes in addition to the total assortment of breakfast recipes on EBF!

Cauliflower Oatmeal

Sneak veggies and further vitamins into your bowl of oats with this cauliflower oatmeal. It is made with a combo of rolled oats, cauliflower rice, protein powder and only a contact of sweetness.

A bowl of cauliflower oatmeal topped with fresh mixed berries.
  • ½ cup quaint rolled oats
  • ¾ cup frozen riced cauliflower
  • 1 Tablespoon chia seeds
  • pinch of sea salt
  • 1-2 teaspoons maple syrup, to style
  • ½ teaspoon of floor cinnamon
  • 1 cup unsweetened almond milk, plus extra if wanted
  • ½ scoop vanilla protein powder, 12.5 grams (about 1.5 T)
  • Toppings: contemporary berries, nut butter and a tiny sprinkle of chia seeds

Serving: 1 bowl Energy: 379kcal Carbohydrates: 50g Protein: 18g Fats: 11g Saturated Fats: 1g Polyunsaturated Fats: 3g Monounsaturated Fats: 1g Sodium: 507mg Potassium: 260mg Fiber: 8g Sugar: 8g


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