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Make sure you try my macro-friendly overnight cauliflower oats. www.lillieatsandtells.com
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5 from 4 votes

Super Filling Macro-friendly Overnight Cauliflower Oats

Cauliflower in your oats may sound a little funny, but trust me, it's sooo good!
Prep Time10 minutes
Cook Time1 day
Course: Breakfast, Dessert/Snack
Cuisine: breakfast
Keyword: better oats, cauliflower, healthy, healthy treat, macro-friendly, overnight oats
Calories: 389kcal


  • 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


  • 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!


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.


Calories: 389kcal | Carbohydrates: 42g | Protein: 25g | Fat: 13g | Fiber: 9.8g