Breakfast Protein Cauliflower Oats

These Breakfast Protein Cauliflower Oats are super easy to make, nutritious, and macro-friendly. Perfect for adding your favorite toppings!

About This Recipe

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.

For more delicious oat recipes, try my Chocolate Protein Overnight Oats, Super Filling Macro-friendly Overnight Cauliflower Oats, Dairy-Free Lemon Blueberry Baked Zucchini Oats, Microwave Brownie Zucchini Oats, Brownie Baked Squash Oats, or Overnight Oats with Mango and Walnuts.

Ingredients and Substitutions

• Steamed cauliflower rice: 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.
• Old-fashioned oats: Use gluten-free if needed.
• Water: Feel free to adjust the amount based on how liquidy you like your oats.
• Cinnamon: Adds the perfect hint of spice.
• Sweetener: I prefer to use a liquid sweetener like liquid stevia or monk fruit for these overnight oats. I personally just like how the liquid blends in, but any type of sweetener will work! You can also use honey, maple syrup, agave, etc.
• Pinch of salt: Helps to balance the flavors.
• Liquid egg whites: A great way to add protein!
• Milk: I used unsweetened SILK cashew milk, but any milk of your choice works.
• Protein powder: Grab your favorite protein powder. I like the Clean Simple Eats Snickerdoodle or Maple Donut for these oats. Or for a dairy-free option, I love Active Stacks! Use LILLIE for a discount.
• Toppings: I like to top mine with fresh diced peaches, blueberries, toasted almonds, a little creamer (I LOVE the Califia Farms almond milk creamer options, all flavors are good!), and a drizzle of sugar-free syrup (I like Birch Benders Magic Syrup since it’s sweetened naturally with monk fruit and stevia rather than sucralose like lots are).

How To Make

1. You’ll start by steaming your cauliflower according to package directions.
2. 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!)
3. 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 (use code LILLIE for a discount) for this. But as I said, use your favorite!

For More Delicious 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
• Dark Chocolate Protein Waffles
• Double Chocolate Mighty Muffin Yogurt Bowl
• Snickerdoodle Zucchini Baked Oats

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!)

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Breakfast Protein Cauliflower Oats

These Breakfast Protein Cauliflower Oats are super easy to make, nutritious, and macro-friendly. Perfect for adding your favorite toppings!

Print Pin Rate

4.67 from 3 votes

Author Lillie

Course Breakfast

Cuisine breakfast

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1 bowl

Calories 224 kcal

Ingredients

• 1/3 cup steamed cauliflower rice 70g
• 1/3 cup old fashioned oats 30g
• 1/3 cups water less if you like it less liquidy
• 1/4 tsp. cinnamon
• 1/4 tsp. stevia more to taste
• Pinch of salt
• 6 Tbsp. liquid egg whites 90g
• 1/4 cup cashew milk 60g
• 1/3 scoop favorite protein powder 11g*

Optional:

• 1/4 cup diced fresh peaches 30g
• 2 Tbsp. blueberries 20g
• 2 tsp. chopped toasted almonds 5g
• 1/4 Tbsp. Califia Farms almond milk creamer 7g**
• 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, breakfast protein cauliflower oats, cauliflower, oatmeal, oats, protein

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