Cauliflower Oats

Cauliflower Oats

I have been posting pictures of my cauliflower oats on my Instagram for years now. Pictures of my oatmeal bowls are all over my feed. It is seriously one of my all-time favorite breakfasts! I usually eat it all the time in the fall and the winter because it is such a cozy meal. I also randomly crave it in the summer too, because oatmeal is one of my favorite breakfast foods. It is such a customizable meal! I am not sure what I like more- the actual oatmeal, or all the toppings I add to my bowls.

I usually always have cauliflower rice stocked in my freezer at all times, that I usually buy from Trader Joe’s or any other grocery store. When I studied abroad last fall in Ireland I constantly craved my cauliflower oats recipe but for some reason I could not find cauliflower rice anywhere, so I had to figure out a way to make my own. This would have been a lot easier if I had a food processor or a blender, but I had neither of those things so I had to make it by hand. I crushed and chopped a head of cauliflower as small as possible and I put it into a Pyrex and stored it in the freezer. This is definitely a more sustainable way of making cauliflower rice also, because cauliflower rice almost always comes in plastic packaging. Once I started making my own cauliflower rice, I started having cauliflower oats all the time again. I love regular oatmeal too, but why not add a vegetable to your meal especially when you can’t taste the difference, and it keeps you more full for longer.

My go-to toppings for these oat bowls is usually a half of a banana, some nut butter (I love Georgia Grinders, Rx bar vanilla almond butter (tastes like cake), or any other kind of flavored nut butters), then I usually add some seeds, and fruit to go on top.

This is definitely a staple breakfast food in my house, I even tricked my Dad into liking it (which is shocking), and my mom loves this recipe and makes it all the time!


  • Cauliflower rice
  • Rolled oats
  • Non-dairy milk
  • Cinnamon
  • Maple syrup


  • Add a bunch of cauliflower rice into a pot (I usually do at least a cup)
  • Add about ¼- ½ cup of rolled oats
  • Add milk of choice. I usually start with at least ¼ to ½ cup, then let the oats and cauliflower cook down
  • Add a dash of maple syrup and a ton of cinnamon and continue to stir until all the milk has been soaked up (you can also add chia or flaxseeds if you want)
  • Finally, add all the toppings you want!