No oats cauliflower rice oatmeal is a great way to sneak some vegetables into your morning routine. Cauliflower is used instead of oats to recreate a classic breakfast comfort food that's SCD (specific carbohydrate diet), Paleo, gluten free, grain free, dairy free, egg free, and refined sugar free.
One of the biggest food challenges I've had recently is breakfast. Now, don't get me wrong, I LOVE breakfast but having eggs everyday gets old and sometimes I'm not in the mood for pancakes or baked goods.
All I want is a big bowl of oatmeal (my husband thinks this is the saddest thing he's ever heard)! Grains and gluten are a no-no when following the SCD diet, so I've been out of luck...until now!
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You're going to think I'm absolutely bonkers when I tell you this, but the secret ingredient for a big, filling, comforting bowl of no oats oatmeal is....cauliflower rice! See, I knew you'd think I've gone crazy!!!
Seriously though, this is delicious and tastes so much like traditional oatmeal. You can't even taste the cauliflower!
How to make cauliflower rice
There are quite a few different ways to make cauliflower rice but I'm going to share my two favorites in this post.
The first way is to cut the florets off of a head of cauliflower (they should be in 2 inch pieces) and add to a food processor or blender.
You may need to work in batches depending on the size of your appliance and the amount of cauliflower.
Pulse the florets until they resemble the size of white rice. Dump the cauliflower rice into a bowl and place any larger pieces back into the food processor to pulse again.
The second way to get cauliflower rice is to buy it from the grocery store.
Cheating, I know but I typically have to make so much from scratch that I appreciate little short cuts when I can find them!
When buying prepackaged frozen cauliflower rice just double-check the ingredients on the back.
The only ingredient you should see is cauliflower (many brands tend to add salt).
- cauliflower rice
- nut milk (coconut, almond, or cashew)
- ground cinnamon
Notes and Substitutions:
I tend to use frozen cauliflower rice for this recipe but fresh cauliflower rice can be used as well.
Any dairy free milk can be used although I'm partial to coconut milk.
Date syrup can be used in place of the honey. Start by using half of what's called for in the recipe and slowly add more depending on your taste.
Begin by placing the frozen cauliflower rice in a small saucepan over medium heat until thawed.
Pour in the canned coconut milk and add some well mashed bananas.
Stir in some ground cinnamon and allow the cauliflower oatmeal to simmer until your desired consistency is reached.
Remove the saucepan from the heat and mix in the honey.
If the oatmeal is too thick, add more liquid. If the oatmeal is too runny, leave it to simmer longer over the heat.
- This is a great dish to use up any overly ripe bananas. The riper the bananas, the sweeter the cauliflower oatmeal will be and the easier they will be to mash.
- The "oatmeal" is a great make ahead breakfast! I like to cook a big pot on Sunday and we eat it throughout the week. Simply reheat in the microwave or on the stove over low heat.
- Store leftovers in an airtight container in the refrigerator for three to five days.
Anything you would add to traditional oatmeal can be added to this!
- fresh berries
- chopped nuts
- coconut flakes
- almond butter
- dried fruit
Hope you enjoy!
More simple breakfast recipes!
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This recipe was originally posted in February 2018 and was updated in January 2020.
No Oats Cauliflower Oatmeal
- 1 cup frozen or fresh cauliflower rice
- ½ cup canned coconut milk, shaken
- 2 ripe bananas, mashed
- 2 Tablespoons honey
- 1 teaspoon ground cinnamon
- Defrost and soften the frozen cauliflower rice in a small saucepan over medium heat for 5 minutes, stirring occasionally.
- Pour the coconut milk into the saucepan and stir. Allow the cauliflower to cook for 2 more minutes. It should start to bubble and boil. Add the mashed bananas and cinnamon. Stir until well combined.
- Allow the mixture to once again come to a bubble before dropping the heat to low. Simmer until the oatmeal has thickened to your desired consistency and the cauliflower is softened to your liking. (Once I drop the heat to low, I keep the oatmeal over the heat for about another 8 to 10 minutes )
- Remove from heat and stir in the honey. Scoop the cauliflower oatmeal into bowls and top with your choice of fruit, nuts, coconut flakes etc.
- Leftovers can be kept covered in the refrigerator for up to 5 days.
- If using fresh cauliflower rice, it will just need less time over the heat to soften.
- Any dairy free milk will work in this recipe.
- If the oatmeal is too thick for your liking, add more liquid. If it's too runny, keep over the heat longer.