Deliciously creamy, protein-packed Cauliflower Oatmeal ready to enjoy in just 10 minutes! This easy oatmeal recipe is loaded with protein from egg whites and nutrients from cauliflower for a SUPER satisfying breakfast. Options to add your favorite protein powder and other delicious mix-ins.
I am a huge oatmeal fan and will eat oatmeal just about any way… baked, on the stovetop, as muffins, cold as overnight oats… you name it, if it has the word oatmeal in it, count me in! So, needless to say, I love coming up with new oatmeal recipes for you.
This cauliflower oatmeal recipe is my new favorite! It’s quick + easy to make, great to customize, and loaded with nutrient-rich ingredients. And one bowl will leave you fueled and satiated for hours.
I know adding cauliflower to oatmeal sounds strange, but trust me on this one. The cauliflower melts into the oatmeal – you won’t be able to taste or detect it at all. So why add it? It will make your bowl of oats fluffy, creamy and give the oatmeal plenty of volume. In addition, cauliflower contains many nutrients, is high in fiber and is a good source of antioxidants.
Ingredients Needed for Cauliflower Oatmeal
There’s a good chance you have everything you need for this delicious recipe. You will have a tasty, nourishing bowl of oats in no time! Here’s what you need:
- Oats – For this recipe, you need regular old-fashioned rolled oats. If you’d like to keep your cauliflower oatmeal gluten free, I suggest using certified gluten-free rolled oats.
- Water – For cooking the oats and giving your oatmeal the right consistency.
- Frozen cauliflower rice – We’re cooking a full cup of frozen riced cauliflower right in with the oats. It will make the oatmeal nice and fluffy, you’ll get a nice boost of veggies, and you won’t be able to taste the cauliflower at all. PROMISE!
- Egg whites – The secret to making super creamy, fluffy oatmeal! Plus, adding in 1/2 cup of egg whites will also add tons of protein to really fill you up!
- Vanilla protein powder – Tera’s Whey protein is my go-to when I want to add protein powder to my smoothies and other recipes. I love that this protein powder is made with high-quality clean ingredients and it also tastes great!
- Cinnamon + berries – I like to top my oatmeal with a few dashes of cinnamon, plenty of fresh berries and a dollop of almond butter!
How to Make Cauliflower Oatmeal
Making cauliflower oatmeal is so simple! The process is really just a matter of stirring the ingredients together in a pot or pan over the stovetop!
For full, printable instructions, reference the recipe card at the bottom of the post.
- Cook oatmeal. This cauliflower oats recipe starts with heating the oats and water in a small saucepan over low-medium heat for about two minutes, stirring occasionally.
- Add cauliflower & egg whites. Stir in cauliflower rice and cook for another 1-2 minutes. Slowly stir in the egg whites and cook for another 2-3 minutes. Do this slowly, so the egg whites become nice and creamy. You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.
- Serve & enjoy! Transfer the oatmeal to a serving bowl and stir in the protein powder and cinnamon. Add your favorite toppings and dig in!
This cauliflower oatmeal recipe is really straight-forward and easy to make, but here are a few tips so your breakfast is perfect every time.
- Type of oats. In my opinion, old fashioned rolled oats gives this oatmeal the best texture. However, you can use quick cooking oats or steel cut oats if that’s what you have in your kitchen. Take note, though, that the cooking times will vary. Steel cut oats take much longer to cook, so you would want to add the egg whites and cauliflower towards the end of cooking.
- Cooking tip. When cooking, you want the oats and cauliflower to be warm but not hot. Also, make sure you stir the oatmeal consistently when you pour in the egg whites. If you don’t stir the egg whites, they will cook up unevenly and you’ll wind up with oats and scrambled egg whites. You definitely do NOT want this!
- Oatmeal consistency. Feel free to add more water to the oatmeal as it cooks or even a splash of almond milk to your cooked oatmeal, if you prefer a more liquid-y consistency.
- Sweetener. If you are not adding protein powder to your oatmeal, you may want to add a sweetener such as stevia, monk fruit, coconut sugar, honey, or maple syrup.
- Microwave oatmeal. You can make this oatmeal in the microwave! You can find the instructions in the recipe card. It isn’t much different than cooking it on the stovetop, just a bit quicker.
You can really top your oats with anything, but here are some tasty options:
- nuts – walnuts, pecans, sliced almonds
- dried fruit – raisins, dried cranberries or chopped dates
- berries – blueberries, strawberries, raspberries or blackberries
- slices of bananas
- honey or maple syrup
- toasted or shredded coconut
- cacao nibs or chocolate chips
- jelly or jam
- chia seeds, hemp hearts, ground flaxseeds
- nut butter – almond butter, peanut butter, cashew butter
Storing Cauliflower Oatmeal
For busier mornings you can prep this oatmeal the night before. Cook as directed, then store in an airtight container in the refrigerator. Reheat either on the stovetop or in the microwave with a splash of almond milk or water. It will keep in the refrigerator for up to about 3 days.
More Oatmeal Recipes
Looking for more easy, healthy recipes made with oats? Give these favs a try:
- Peanut Butter Oatmeal Cookies
- Oatmeal Pancakes
- Banana Oatmeal Energy Bars
- How to Make Oat Milk
- Banana Oatmeal Muffins
Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below. And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!
- 1/3-1/2 cup (35g) Old-fashioned rolled oats
- 3/4 cup water
- 1 cup (100g) frozen cauliflower rice
- 1/2 cup (135g) egg whites
- 1/2 scoop (14g) vanilla protein powder I use Tera’s Whey
- Cinnamon + berries!
- Place oatmeal and water in a small saucepan and cook for two minutes, stirring occasionally.
- Stir in cauliflower rice and cook for another 1-2 minutes. You want the oats and cauliflower to be warm but not hot (if the oats are too hot, the egg whites will scramble).
- Slowly stir in the egg whites and cook for another 2-3 minutes. Do this slowly over a low-medium heat, so the egg whites temper and become nice and creamy. You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.
- Transfer to a serving bowl and stir in protein powder and cinnamon. Add your favorite toppings (I love fresh berries + nut butter!) and enjoy!
- Place oatmeal and water in a microwave safe bowl (I like using a spouted glass cup). Microwave for 1-2 minutes.
- Stir in cauliflower and microwave for another 1-2 minutes. You want the oats and cauliflower to be warm but not super hot (if the oats are too hot, the egg whites will scramble).
- Slowly stir in the egg whites and cook for another 1-2 minutes (checking and stirring after one minute). You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.
- Transfer to a serving bowl and stir in protein powder and cinnamon, and add your favorite toppings.
Charmaine Erskine says
This is an awesome recipe! Your recipes are very helpful with my weight loss journey! Could you please tell me what the calorie count would be without the protein powder?
Thank you kindly,
The protein powder adds about 55 calories – so you would just want to subtract that! 🙂
I have been eating this every morning. Keeps me full for so long! I was hesitant about the egg whites and then amazed how it transformed to this creamy deliciousness.
I’m so glad you tried it and enjoyed it! A lot of people are hesitant about the egg whites (which I get!) but they really do make the oats SO creamy.