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breakfast protein cauliflower oats by www.lillieeatsandtellscom.bigscoots-staging.com
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4.67 from 3 votes

Breakfast Protein Cauliflower Oats

These breakfast protein cauliflower oats are super easy, nutritious, and macro friendly. Add some of your favorite toppings and enjoy!
Cook Time5 minutes
Course: Breakfast
Cuisine: breakfast
Keyword: breakfast, cauliflower, oatmeal, oats, protein
Servings: 1
Calories: 224kcal


  • cup steamed cauliflower rice 70 g
  • cup old fashioned oats 30 g
  • 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
  • scoop favorite protein powder 11 g*


  • 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 ***


  • 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!


*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 


Serving: 1bowl no toppings | Calories: 224kcal | Carbohydrates: 25g | Protein: 22g | Fat: 3g | Fiber: 5.4g