I LOVE overnight oats, but every time I see them, I think 30 grams of oats is like four bites. But then I also think any more than 30 grams of oats is like a million carbs. You can understand, it’s quite a pickle. It’s not that I think carbs are bad, I hope we’ve gotten past that. I just like to spend them wisely, where they have the most value for me. Adding cauliflower to oats isn’t anything new, but I tried creating my own take on the best macro-friendly overnight cauliflower oats and now I’m hooked!
What You Need for Making Super Filling Macro-friendly Overnight Cauliflower Oats:
- Riced cauliflower, STEAMED
- Chia seeds
- Vanilla protein powder (I used Active Stacks for a non-dairy version)
- Cashew milk (or your favorite milk)
- Almond milk creamer
- Vanilla extract
- Pumpkin pie spice (optional)
- Pinch of salt
Toppings for Your Super Filling Macro-friendly Overnight Cauliflower Oats:
- Nut butter (I did Aloha by offbeats!)
- Cacao nibs
- Toasted Almonds
- Almond Milk Reddi Whip
- Flake Salt
I know I said it earlier, but I have to say it again. I don’t think carbs are bad. I just like my carbs to have a purpose. While I love a bowl of oats like anybody (who’s normal), they don’t usually make the cut for me because they use up 50+ carbs easily and just go by SO FAST. I can’t top them with arugula and cucumbers and pickled onions to make the meal last longer. Haha.
I could but gross.
They still add up to 40 carbs with all of my toppings, but it felt like a REAL portion. Worth it. So, are you ready to try overnight cauliflower oats too?
How to Make Super Filling Macro-friendly Overnight Cauliflower Oats:
To start, get a steamable, frozen bag of cauliflower rice. It is going to make your life so easy! All you have to do is steam the cauliflower in the bag for the full four minutes. Once the four minutes are up, it’s nice and soft. Yes, it will stink like cauliflower when it’s cooking. But once you get it in the oats, I personally don’t think it really tastes like cauliflower! But it IS cauliflower. So there’s that. If you hate cauliflower, you might still hate it.
Building Super Filling Macro-friendly Cauliflower Oats
In your jar, combine oats, chia seeds, protein powder, cashew milk, creamer, vanilla extract, cinnamon, pumpkin pie spice, and a pinch of salt. Stir well, then add your steamed cauliflower rice and stir again. Cover and refrigerate for a few hours or overnight.
When it comes to protein powder, I have two favorites. Clean Simple Eats and Active Stacks. You can’t go wrong with either one. They both have amazing flavor and will help you hit your macros. so, what’s the main difference between the two protein powders is dairy vs non-dairy? So, if you are looking for a dairy-free option, go with Active Stacks because Clean Simple Eats contains whey. Make sure to use my code: Lillie for 10% off Clean Simple Eats and/or Active Stacks.
When you’re ready, add your favorite toppings to your overnight cauliflower oats and enjoy!
For me, it’s the toppings that finish off this meal. I like topping my overnight cauliflower oats with strawberries, blueberries, cacao nibs, toasted almonds, almond milk Reddi Whip, a pinch of flake salt, and a drizzle of nut butter. I’ve been really loving the Aloha Offbeat Butter to wrap everything together. If you want to try Aloha Offbeat Butter with your overnight cauliflower oats use code: Lillie for 10%off.
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Super Filling Macro-friendly Overnight Cauliflower Oats
I know adding cauliflower to bulk up oats isn’t a new concept. But, I hadn’t really played with overnight oats. Now that I have tried it, I can say that I’m definitely a fan! You’ve got to make ‘em too and report back by tagging me @lillieeatsandtells on Instagram. Tell me if it’s gross and I was blinded by quantity over quality. When I am not working on recipes for my cookbooks, I’m hanging out on TikTok and Instagram so come find me. I always have something going on!
Super Filling Macro-friendly Overnight Cauliflower Oats
- 2/3 cup Riced cauliflower, STEAMED (150 g)
- 1/3 cup Oats (30 g)
- 1 tsp Chia seeds (5 g)
- 2/3 scoop Vanilla protein powder (20 g, I used Active Stacks for a non-dairy)
- 3/4 cup Cashew milk (or your favorite milk) (180 g)
- 1 tbsp Almond milk creamer (15 g)
- 1 tsp Vanilla extract (5g)
- 1 tsp Cinnamon
- 1 tsp Pumpkin pie spice (optional)
- Pinch of salt
- 25 g Strawberries
- 25 g Blueberries
- 5 g Nut butter (I did Aloha by Offbeats!)
- 3 g Cacao nibs
- 3 g Toasted almonds
- 10 g Almond Milk Reddi Whip
- Flake salt
- Get a steamable, frozen bag of cauliflower rice to make your life easy! Steam in the bag for the full four minutes so it’s nice and soft. Yes it will stink like cauliflower when it’s cooking. Personally, however, I don’t think it really tastes like cauliflower in the oats! But it IS cauliflower. So there’s that. If you hate cauliflower, you might still hate it.
- In your jar, combine oats, chia seeds, protein powder, cashew milk, creamer, vanilla extract, cinnamon, pumpkin pie spice, and a pinch of salt. Stir well, then add your steamed cauliflower rice and stir again. Cover and refrigerate for a few hours or overnight.
- When you’re ready to enjoy, add your favorite toppings!
Tried this recipe?
Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!
This is the best overnight oats! I added 50 gms of greek yogurt and found the cauliflower worked perfectly just thawed not steamed. I added raspberries and 1 tablespoon of PB Fit for a pb&j taste vibe.
Does your macro count/nutrition facts include the suggested toppings?
Awesome breakfast! Super easy, filling, and can’t even tell there’s cauliflower in it.
Do you ever bulk make these? Curious if they will still be good after 5 days (if I made them for the week on Sunday!) And- favorite jars for these?
I am OBSESSED with these. I was skeptical of the rice cauliflower at first (naturally!) but there is so much natural sweetness with the cinnamon and fruit toppings that you don’t even know! Lillie is the queen of sneaking in vegetables in all your meals!
Love this! I’ve been trying to sneak extra veggies into every single meal and snack this is an excellent way to do that!
I made these last night, and I followed the recipe exactly. The flavor is very good. It does not smell or taste like cauliflower. Mine were a little runny so I will most likely do less almond milk next time. These are great with the addition of a crunch such as walnuts. Thanks Lillie!
These are SO good! Reminds me of rice pudding. I’ve been having mine topped with raspberries and whipped cream. Love it! Eating it every day!
How long can they last in the refrigerator? Do the oats have the iconic cauliflower smell?
I must not be normal because I cannot stand oatmeal. The texture makes me gag. I don’t mind oats–just can’t eat anything with an oatmeal texture. Does this still have a total slimy oatmeal texture?
I don’t think so! Definitely has a smooth taste with the cooked rice cauliflower and oats.