Grain Free Nutty Cauliflower Oatmeal

Can I interest you in this cauliflower ‘oatmeal’ – made with only 5 ingredients, none of which are oats!!

cauliflower oatmeal - vegan, gluten-free, freined sugar free

It does look deceptively oaty right?

I’m so pleased with myself for making this delicious recipe that I had to share it straight away!

Why cauliflower?

For the health benefits – I actually have another recipe from last year for cauliflower oatmeal (with actual oats as well),  which explains 5 reasons why cauliflower is awesome for your health (check it out here).

But, using cauliflower instead of a high carbohydrate food (like oats or rice) has been on my mind again recently.

My auntie and uncle visited me about 2 weeks ago and proudly announced that they had been eating cauliflower rice and that they actually preferred it to normal rice! (People are always telling me when they eat extra veggies because they know I love veggies so much and am always thinking of creative ways to eat them). My uncle is trying out a low carbohydrate diet to control his diabetes, which seems to be having a positive effect so far. I have had mixed results when I have tried to make cauliflower rice before, but this conversation encouraged me to give it another go.

Then I watched a Sunday morning cooking show with Melissa and Jasmin Helmsley, in which they made cauli rice. So it seemed like fate that I should make it!

grain free vegan nutty cauliflower oatmeal

My cauliflower ‘oatmeal’ recipe

This recipe was originally intended to be a sort of rice-pudding, but when I came to make it I didn’t have any milk to add and it turned out more like a thick oatmeal.

Also, I was doing some recipe testing for Jake’s Boost to make a recipe to include in their e-book and decided to add the Super Boost spread to my pretend oats. OMG! I’m so glad I did. The resulting cauliflower oatmeal was so creamy with a nice nutty crunch to stop it from getting boring.

I think the recipe would be perfect for breakfast or maybe to serve 2 for dessert.


cauliflower oatmeal - vegan, gluten free, refined sugar free, paleo

Grain free cauliflower oatmeal recipe

Serves 1
2 of your 5-a-day

  • 200g cauliflower
  • 4 tbsp water
  • 1 tsp raisins*
  • ½ tsp coconut oil
  • ½ tsp ground cinnamon (or to taste)
  • 1 ½ tbsp crunchy nut butter (I used Jake’s Super Boost)
  • Toppings: raspberries+ more nut butter

*Or sweetener of your choice e.g. stevia, maple syrup or coconut sugar.


  1. Grate the cauliflower into small pieces
  2. Place all of the ingredients apart from the nut butter in a medium sized pan and stir well.
  3. Place the lid on the pan and cook the cauli-oats on a moderate heat for 7 minutes.
  4. After 7 minutes take off the lid and carefully try a little bit to check the cauliflower is cooked. You want it to be firm with a nutty cauliflower taste. If it is too hard or tastes like raw cauliflower cook for another 2-3 minutes.
  5. Once cooked stir through the nut butter and serve with fresh berries

Creamy & Nutty cauliflower oatmeal - no grains, no eggs, no milk


I haven’t published a blog post for over 2 weeks!!

My head has just been so full of stuff related to uni and my new business that I just didn’t really have room to think about blogging as well. Obviously, I am keen update my blog regularly and create content for you to enjoy and to inspire you to try new healthy things. But I want to keep blogging as something that is fun and exciting, not force myself to post and get stressed about it if I don’t.

creamy and nutty cauliflower oats


Would you be game to try cauliflower oatmeal?



  1. June 22, 2017 / 9:47 am

    Wow it really does look like oatmeal, I can’t believe this has cauliflower in it x

  2. June 22, 2017 / 10:24 am

    Uh-oh another cauli oats challenge :-)) I too keep meaning to try cauli rice, so I’ll give this a go. Wish me luck!

  3. June 22, 2017 / 3:46 pm

    Your cauliflower oats definitely do look very oaty. I’m not sure if I’d try them tho as I’m really not a cauliflower fan! They would be great for anyone watching the carbs tho.

  4. June 22, 2017 / 4:03 pm

    Wow. It really looks yummy and healthy and this is perfect for my breakfast! Glad that you share this

  5. June 22, 2017 / 8:02 pm

    That looks really tasty. It sounds tasty to me too, I do love cauliflower 😀 but I find It can be quite a boring Veg so what a great way to make it more interesting 🙂

  6. June 22, 2017 / 8:36 pm

    This sounds really interesting, would love the chance to try it.

  7. June 22, 2017 / 11:04 pm

    It definitely looks like oat! I would never suspect it was cauliflower! What a great idea!

  8. That is so clever! Who would have thunk that cauliflower and cinnamon could ever be successfully combined?! You’ve reminded me that I still have to try cauliflower rice too… x

    • Heathy & Psyched
      June 23, 2017 / 9:29 pm

      Hahaha, I wouldn’t have thought to put them together if they were on my Sunday dinner!! Apparently making the rice in the microwave is the best method according to my auntie & uncle who seemed to have done a lot of research about it.

  9. June 27, 2017 / 9:18 pm

    this looks so amazing! i’m so excited to have stumbled on another health blogger and one who believes in simple recipes too -yay!

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