These Super Filling Macro-Friendly Overnight Cauliflower Oats are a creamy, high-volume breakfast made with oats, riced cauliflower, and protein for a satisfying, meal-prep-friendly start to your day. 🥣✨
About This Recipe
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!
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?
For more easy meal prep breakfast options, try my Apple Pie Overnight Protein Oats, Overnight Pumpkin Chia Protein Pudding, Cinnamon Protein Chia Pudding, Apple Cinnamon Protein Chia Pudding Bowl, Blueberry Protein Chia Pudding, or Chocolate Protein Overnight Oats.
Ingredients and Substitutions
- Riced cauliflower: Get the steamable, frozen bags 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.
- Old-fashioned oats: Use gluten-free if needed.
- Chia seeds: Any type of chia seeds (black, white, or a mix) works for this recipe. Chia seeds are a great source of omega-3s and protein. They will absorb the liquid overnight and expand in size, so don’t worry if it doesn’t look like a lot when initially mixed.
- Protein powder: Grab your favorite protein powder. I used vanilla protein powder. My favorite brands are Clean Simple Eats, or for a dairy-free option, I love Active Stacks! Use code LILLIE for a discount.
- Milk: My favorite milk is the Silk cashew milk but use your favorite milk.
- Almond milk creamer: Adds a little extra creaminess!
- Vanilla extract: For a little extra flavor!
- Cinnamon: The cinnamon adds just the right amount of spice to these overnight oats.
- Pumpkin pie spice: Optional, but adds yummy fall flavor!
- Toppings: Strawberries, blueberries, nut butter, cocoa nibs, toasted almonds, almond milk Reddi Whip, flake salt, etc.
How to Make
- 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!
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.
For More Delicious 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”
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Super Filling Macro-friendly Overnight Cauliflower Oats
Ingredients
- 2/3 cup riced cauliflower 150g, steamed
- 1/3 cup old-fashioned oats 30g
- 1 tsp. chia seeds 5g
- 2/3 scoop vanilla protein powder 20g, I used Active Stacks for a non-dairy
- 3/4 cup cashew milk 180g, or your favorite milk
- 1 Tbsp. almond milk creamer 15g
- 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 but butter
- 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
Nutrition
Tried this recipe?
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I love these and found the texture is better for me if I immersion blend them before refrigerating overnight. I make 6 at a time and prefer just fresh strawberries or blueberries as topping. Thank you, Lillie!!
Hello! I am wanting to try many of your breakfast recipes, as I have a picky son and need more ideas that contain protein. I would love to try some of the ones that include oats, but I would have to leave the oats out (even gf). Do you have any recommendations for an alternative for the oats that is grain free? Would a paleo baking flour work, or something else? I greatly appreciate your guidance.
Lillie, are the toppings included in the macro count?
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.