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Cauliflower Oatmeal

Cauliflower Oatmeal

  • 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

Keywords: porridge, cauliflower

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