Home / Recipes / How to Make Low-Carb Cauliflower Oatmeal [Video]
Cauliflower Oatmeal

How to Make Low-Carb Cauliflower Oatmeal [Video]

This vegan cauliflower oatmeal is a perfect low glycemic breakfast porridge recipe that won’t make your blood sugar spike.

Definitely go to post Low Carb Vegan Breakfast Porridge Guide to learn the principals of cooking a balanced and delicious low glycemic porridge.

cauliflower oatmeal

The Story

I first discovered cauliflower as an excellent breakfast porridge ingredient when I started vegan Candida diet back in 2016. I’m not afraid to tweak existing recipes or come up with totally new ones in order to feel the best that I possibly can. After all, it’s exciting to try new combinations and discover new cooking hacks.

Hence, I woke up one morning and it suddenly came to me how wonderful it would be to add riced cauliflower to my porridge to diminish the quantity of grains and therefore lowering glycemic load. Needless to say, I absolutely loved the result! Both raw and briefly cooked cauliflower worked well for me. Feel free to experiment and find out what’s best for you.

This cauliflower oatmeal is one of my favourite low carb porridges as it:

  • has a perfect texture
  • is so filling
  • has got volume

How to make this recipe even lower in carbs with a fewer glycemic load points:

  • Use only oat bran, i.e. 40 grams.
  • Instead of rolled oats, add 2 tablespoons of ground flaxseeds or chia seeds or the combination of both to cooked porridge (add liquid for desired consistency). Always grind your own seeds. Use a spice/coffee grinder.
  • Ditch mesquite flour.
cauliflower oatmeal

You may of course tweak this recipe to your liking by ditching, adding or swopping ingredients. However, if your aim is to have low glycemic porridge:

  • Don’t add any high GL sweeteners, e.g. maple syrup, coconut nectar, coconut sugar, date sugar, raw cane sugar etc. Find out which are suitable low glycemic sweeteners from blog post Low Carb Vegan Breakfast Porridge Guide.
  • Stay away from dried fruit (dates, figs, raisins, apricots etc.) and sweet fresh fruits (banana, mango, persimmon).
  • By all means, don’t increase the amount of grains.

I love this cauliflower oatmeal recipe so much because it’s:

  • Plant-based
  • Dairy-free
  • Gluten-free
  • Candida diet friendly
  • Low glycemic

More Low Glycemic Breakfast Ideas:

Lentil and Oat Bran Porridge
Low Carb Chocolaty Overnight Oats
Vegan Omelette with Sprouted Chickpeas
Creamy Oat Bran Porridge with Silken Tofu
Sweet Mung Bean Breakfast Porridge
Spiced Oat Bran Porridge with Carrot and Zucchini

Learn what are GBOMBS and FGOALS: the healthiest foods that you should aim to eat every day.

Download my Guide to Building
Balanced Salad Bowls

What are GBOMBS and FGOALS.

My meal prep ideas and tips for quick and easy salad bowl assembly.

Step-by-step visual guide to building your own balanced bowls.

3 balanced salad bowl recipes.

3 oil-free dressing recipes including onion-packed vegan Alfredo sauce!

Sign up to download your copy!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Cauliflower Oatmeal

Cauliflower Oatmeal

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Nele Liivlaid
  • Total Time: 15 minutes
  • Yield: 1 serving 1x


This vegan cauliflower oatmeal is a perfect low glycemic breakfast porridge recipe that won’t make your blood sugar spike.




  1. First, in a small bowl pour enough water on the rolled oats to cover. Set aside.
  2. Then, using a grater or food processor, make riced cauliflower. You can prepare a bigger batch and store the leftovers in a sealed container or glass jar in fridge for the next days.
  3. Next, cook oat bran in soymilk or water for 5 minutes over medium to low heat stirring occasionally. Add the riced cauliflower for the last 2 minutes. You can also cook the bran and cauliflower together for 5 minutes if you like softer and mushier cauliflower. 
  4. Now, turn off the heat and mix in the soaked rolled oats along with cinnamon, ginger, salt and mesquite flour. Add water or plant milk if necessary.
  5. Transfer the cauliflower oatmeal into porridge bowl and top with cranberries and seeds.


This recipe is worth 20 glycemic load points.

Feel free to use almond milk instead of soymilk. Coconut milk is also un option if you’re not concerned about the fat content.

Any nuts or seeds can be used instead of sunflower seeds. If you prefer nut and seed butters, opt for additive free varieties, e.g. peanut butter, almond butter, cashew butter, sunflower seed butter, tahini etc.

As far as spices go, add your favourites and ditch the ones you don’t particularly enjoy.

Blueberries, raspberries, blackberries or lingonberries would gladly enjoy the spotlight on top of your cauliflower oatmeal bowl. Stick to mildly sweet and sour berries though, if your aim is to have a low glycemic breakfast.

Mesquite flour can be substituted with monk fruit powder or yakon powder.

Turn this recipe into chocolaty cauliflower oatmeal by using carob and/or cacao powder.

  • Prep Time: 10
  • Cook Time: 5
  • Method: Stove


  • Serving Size: 1 serving
  • Calories: 285
  • Sodium: 221mg
  • Fat: 9.8g
  • Carbohydrates: 33.6g
  • Fiber: 11.2g
  • Protein: 15.1g

Disclaimer: this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. For every purchase made from the links in this post, you’ll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!

Feel free to PIN the below image!

Cauliflower Oatmeal


  1. I have made this recipe a few times now and really enjoy it. Thanks for being the experimenter! I wouldn’t have thought to put cauliflower in my oatmeal. Sometimes I’ll put a handful or two of greens, but this is even better. I don’t have blood sugar problems and I am not living a low carb lifestyle, but out of curiosity, I have tried all of your low carb porridge recipes, even the sprouted mung beans. Really enjoyed them all, but this one the most. On my last try, I added 40 g of lentils to the recipe to make it even more filling before a big hike. My family couldn’t tell that there were hidden veggies and beans! Thanks for all your hard work and for sharing!

    • Hi April! Thank you so much for such a thorough feedback! I appreciate it a lot! 🙂 Indeed, those porridges can be enjoyed also when you don’t have any blood sugar issues. I agree about lentils — they add this perfect heartiness!

  2. Hi nele, would it be possible to make this as overnight oats? Or if I made a bigger batch ahead of time, how long do you think the fridge life would be? TIA!

Let me know your thoughts