Cauliflower Oats – Say Whaaaaat?
Yes, really! Healthy oatmeal can be made low-carb with the help of cauliflower. Now, before you freak out… Let me tell you that cauliflower oatmeal is delicious and you’d never know that you’ve swapped your grains with vegetables. So many people love oatmeal for breakfast, and really, what’s not to love? It’s warm, chewy, comforting, and easy to make. The problem? More often than not it ends up more like a dessert than breakfast, so switch it up with my low-carb version to make a much healthier meal.
Are There Oats?
Yes and no! If you follow a totally grain-free diet, feel free to leave them out. However, if you want to use them, adding a 1/4 cup of oats adds a nice texture and appearance that really makes it taste and feel like your regular oatmeal! If you’re still not sure, remove the grains gradually. Start by replacing a few tablespoons of your oats with cauliflower, then replace more over time as it grows on you.
Prepackaged Oatmeal Sucks
You know those oatmeal packets that all you have to do is add water and throw them in the microwave? I used to get the maple and brown sugar ones when I was in college because you know, oatmeal is the “healthy” choice and I wanted to lose weight. But they’re whole grain?! Too bad I had no idea that all that I was doing was making a “make believe” whole grain cake in my microwave.
Instant oatmeal is “instant” for a reason. It’s ground to be super fine, which makes it cook faster than regular rolled oats or steel cut oats. That means the instant oats are ground up too fine to be considered whole oats, but almost fine enough to be considered flour, so they’re right between the stage of being whole oats and oat flour. What do we get when we mix oat flour, sugar and water, then heat it? Yup, we’re making a cake! Check out Quaker® Maple and Brown Sugar Instant Oatmeal:
WHOLE GRAIN ROLLED OATS, SUGAR, NATURAL AND ARTIFICIAL FLAVOR, SALT, CALCIUM CARBONATE, GUAR GUM, CARAMEL COLOR, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*. *B VITAMIN
Prepackaged oatmeal servings are seriously cake for breakfast! Sugar is the SECOND ingredient. There are 12 grams of sugar in this 1 small packet! That’s more sugar than a Reese’s Peanut Butter Cup. Compare the 12 grams of sugar in the little packet to 0 grams of sugar in my HUGE bowl of healthy oatmeal.
The only sweetness comes from the fresh fruit I put on top, which is balanced by the fiber, which slows down the impact on your blood sugar. But in Quaker’s case, the sugar spikes your blood sugar, gives you sugar cravings, and makes you hungry. It does NOT make you full and energized, which is why you ate breakfast in the first place.
And we’re not talking a tiny touch of sugar sprinkled on top. We’re talking sugar as the second ingredient! In fact, the majority of the calories come from sugar – that’s NOT a healthy breakfast. Do yourself a favor and make a better oatmeal choice. Skip the oatmeals LOADED with sugar and replace them oatmeals filled with healthy fats and protein, like my recipe below!
Cauliflower OatmealPrint This
- 1 cup grated/riced cauliflower
- 1/4 cup rolled oats (omit for grain-free option)
- 3/4 cup water
- 1 tbsp. coconut oil
- 1 egg
- Add the cauliflower and water to a small pot. Cover the pot with a lid and steam the cauliflower until it’s soft (about 5 minutes).
- Add the rolled oats, egg, and coconut oil to the cauliflower.
- Mix well and cook until the mixture is fluffy and the egg has had a chance to cook through (about 5 minutes).
- Add the mixture to a bowl and add your favorite toppings.
Make your own cauliflower rice by placing cauliflower in a food processor, or simply chop it finely.
My favorite toppings include almond butter, peanut butter, banana, blueberries and cinnamon.