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!

This recipe for overnight cauliflower oats is macro-friendly. www.lillieatsandtells.com

What You Need for Making Super Filling Macro-friendly Overnight Cauliflower Oats:

  • Riced cauliflower, STEAMED
  • Oats
  • 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 
  • Cinnamon
  • Pumpkin pie spice (optional)
  • Pinch of salt

Toppings for Your Super Filling Macro-friendly Overnight Cauliflower Oats:

  • Strawberries
  • Blueberries
  • Nut butter (I did Aloha by offbeats!)
  • Cacao nibs
  • Toasted Almonds
  • Almond Milk Reddi Whip
  • Flake Salt
Check out my macro-friendly recipe for overnight cauliflower oats. www.lillieatsandtells.com

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?

Make sure you try my macro-friendly overnight cauliflower oats. www.lillieatsandtells.com

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!

Prep this macro-friendly overnight cauliflower oats for breakfast. www.lillieatsandtells.com

Serving Suggestions:

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. 

Similar Recipes:

Breakfast Protein Cauliflower Oats

Overnight Cauliflower Oats

Dairy-free Lemon Blueberry Baked Zucchini

Snickerdoodle Zucchini Baked Oats

Brownie Baked Squash Oats

Protein Oatmeal “Proats”

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!

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

Make sure you try my macro-friendly overnight cauliflower oats. www.lillieatsandtells.com

Super Filling Macro-friendly Overnight Cauliflower Oats

Cauliflower in your oats may sound a little funny, but trust me, it's sooo good!
5 from 4 votes
Course Breakfast, Dessert/Snack
Cuisine breakfast
Prep Time 10 minutes
Cook Time 1 day
Calories 389 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

  • 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

My toppings

  • 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

Instructions

  • 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!

Notes

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. And 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.
Adding cauliflower to bulk up our oats is not a new concept. But I hadn’t really played with overnight oats, and I’m a fan! They still add up to 40 carbs with all of my toppings, but it felt like a REAL portion. Worth it. You’ve got to make ‘em too and report back. Tell me if it’s gross and I was blinded by quantity over quality.

Nutrition

Fiber: 9.8gCalories: 389kcalFat: 13gProtein: 25gCarbohydrates: 42g
Keywords better oats, cauliflower, healthy, healthy treat, macro-friendly, overnight oats

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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. 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?

  2. 5 stars
    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!

  3. 5 stars
    Love this! I’ve been trying to sneak extra veggies into every single meal and snack this is an excellent way to do that!

  4. 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!

  5. 5 stars
    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!

  6. 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?