Breakfast Protein Cauliflower Oats

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.

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.

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.

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!

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

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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

These breakfast protein cauliflower oats are super easy, nutritious, and macro friendly. Add some of your favorite toppings and enjoy!

Print Pin Rate

4.67 from 3 votes

Course Breakfast

Cuisine breakfast

Cook Time 5 minutes minutes

Servings 1

Calories 224 kcal

Ingredients

• ⅓ cup steamed cauliflower rice 70 g
• ⅓ cup old fashioned oats 30 g
• ⅔ 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
• ⅓ 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 toppingsCalories: 224kcalCarbohydrates: 25gProtein: 22gFat: 3gFiber: 5.4g

Keywords breakfast, cauliflower, oatmeal, oats, protein

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