I’m not always a big breakfast eater. But sometimes NOTHING hits the spot like a bowl of warm oatmeal. But if I’m going for oats, I love to find ways to bulk it up and get MORE bang for my macro-buck. These protein cauliflower oats are the ticket.

easy macro friendly breakfast protein cauliflower oats by www.lillieeatsandtells.com

This is a quick, microwave recipe– easy peasy. Adding steamed cauliflower helps load them up with vitamins and minerals not found in the oats! (vitamin c, b6, and magnesium to name a few!) And of course it makes your bowl of oats so much bigger while adding just a few carbs. WIN.

easy macro friendly breakfast protein cauliflower oats by www.lillieeatsandtells.com

How to Make Breakfast Protein Cauliflower Oats

You’ll Need:

  • Steamed cauliflower rice (70 g)
  • Old fashioned oats (30 g)
  • Water (less if you like it less liquidy)
  • Cinnamon
  • Stevia (more to taste)
  • Pinch of salt
  • Liquid egg whites (90 g)
  • Cashew milk (60g)
  • Your favorite protein powder (11 g)*

I like to top with:

  • Diced fresh peaches (30 g)
  • Blueberries (20 g)
  • Chopped toasted almonds (5 g)
  • Califia Farms almond milk creamer (7 g)
  • Drizzle of my favorite sugar free syrup

You’ll start by steaming your cauliflower according to package directions. I like to buy a steamable frozen bag of riced cauliflower and microwave it right in the bag with the corner snipped until nice and soft.

Add oats, water, cinnamon, stevia, and salt to a bowl and microwave for 60 seconds. Give it a good stir, add the egg whites and steamed cauliflower, and then microwave on high for another 60 seconds. Take it out, give it another stir and pop it back in for another 30-60 seconds until liquid is all absorbed. Don’t worry, the egg whites cook quick and easily in there. (But also liquid egg whites are safe to consume raw if you’re worried!)

Whisk or shake cashew milk with protein powder and pour it over the oats. Add extra stevia if needed. If you have a sugar free syrup that you love, a drizzle of that can be great too.

easy macro friendly breakfast protein cauliflower oats by www.lillieeatsandtells.com

Serving Suggestions

Top with whatever oatmeal toppings you love! I’ve got the macros below for the bowl without toppings, or with a few of my favorites, diced peaches, blueberries, toasted almonds, and some Almond milk creamer. For the protein powder, I like the Clean Simple Eats Snickerdoodle or maple donut for this. But like I said, use your favorite!

easy macro friendly breakfast protein cauliflower oats by www.lillieeatsandtells.com

Similar Recipes

Add any of these staple breakfasts of mine to your breakfast playbook so you always have something yummy to look forward to in the morning!

Apple Crisp Yogurt and Cottage Cheese Bowl – Lillie Eats and Tells

Dark Chocolate Protein Waffles – Lillie Eats and Tells

Double Chocolate Mighty Muffin Yogurt Bowl – Lillie Eats and Tells

Snickerdoodle Zucchini Baked Oats – Lillie Eats and Tells

I love sharing recipes like these along with tips, tricks, and macro friendly support. Join me over on Instagram where I post daily! (And be sure to tag me if you whip up any of these recipes! I love drooling over your creations and seeing your creativity added!)

breakfast protein cauliflower oats by www.lillieeatsandtellscom.bigscoots-staging.com

Breakfast Protein Cauliflower Oats

These breakfast protein cauliflower oats are super easy, nutritious, and macro friendly. Add some of your favorite toppings and enjoy!
4.67 from 3 votes
Course Breakfast
Cuisine breakfast
Cook Time 5 minutes
Servings 1
Calories 224 kcal

Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!

Ingredients

  • cup steamed cauliflower rice 70 g
  • cup old fashioned oats 30 g
  • cups water less if you like it less liquidy
  • ¼ tsp cinnamon
  • ¼ tsp stevia more to taste
  • Pinch of salt
  • 6 Tbsp liquid egg whites 90 g
  • ¼ cup cashew milk 60g
  • scoop favorite protein powder 11 g*

Optional:

  • ¼ cup diced fresh peaches 30 g
  • 2 Tbsp blueberries 20 g
  • 2 tsp chopped toasted almonds 5 g
  • ½ tbsp Califia Farms almond milk creamer 7 g**
  • Drizzle of my favorite sugar free syrup ***

Instructions

  • Steam your cauliflower according to package directions. I like to buy a steamable frozen bag of riced cauliflower and microwave it right in the bag with the corner snipped until nice and soft.
  • Add oats, water, cinnamon, stevia, and salt to a bowl and microwave for 60 seconds. Stir well. Add egg whites and steamed cauliflower and microwave on high for another 60 seconds. Stir well and microwave for another 30-60 seconds until liquid is all absorbed. Don’t worry, the egg whites cook quick and easily in there. (But also liquid egg whites are safe to consume raw if you’re worried!)
  • Whisk or shake cashew milk with protein powder and pour it over the oats. Add extra stevia if needed. If you have a sugar free syrup that you love, a drizzle of that can be great too.
  • Top with whatever oatmeal toppings you love! I’ve got the macros below for the bowl without toppings, or with a few of my favorites, diced peaches, blueberries, toasted almonds, and some Almond milk creamer. Enjoy!

Notes

*Protein: I like the Clean Simple Eats Snickerdoodle or maple donut for this.
**Creamer: I LOVE the Califia Farms almond milk creamer options. All flavors are good!
***Syrup: I like Birch Benders Magic Syrup since it’s sweetened naturally with monk fruit and stevia rather than sucralose like lots are.
 
I also like this chilled for later. Not “overnight oats” exactly since everything is cooked. But you can still store it in the fridge for the week.
Bowl with toppings as described:
285 cal, 33c, 6.4f, 23.3p, 6.8 fiber
 
MFP Lillie Eats and Tells Protein Cauliflower Oats WITH toppings or NO toppings 

Nutrition

Serving: 1bowl no toppingsFiber: 5.4gCalories: 224kcalFat: 3gProtein: 22gCarbohydrates: 25g
Keywords breakfast, cauliflower, oatmeal, oats, protein

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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Comments

  1. 5 stars
    I made this with only 30g of cauliflower to try it out and I used chocolate protein. It was really good! And I coudnt taste the cauliflower. I will make it with 70g of cauliflower from now on. If you like overnight oats dont be intimidated by they cauliflower.

  2. 4 stars
    This is good but I like my overnight oats more thick and this was too liquidy. But the flavor overall was great and you can’t tasted the cauliflower! I’ll just adjust my liquids next time. Lillie’s recipes are the best!!