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+ servings

Cinnamon-Almond Cauliflower “Oats”

My easy Cinnamon-Almond Cauliflower “Oats” are loaded with healthy ingredients, grain free, protein-packed, and sure to get your day off to a great start!
Active Time10 mins
Total Time10 mins
Course: Breakfast
Cuisine: Gluten Free, Grain Free, Oil Free, Vegan
Yield: 1 bowl
Author: The Local Sprout


  • 3/4 cup riced cauliflower fresh or frozen and thawed
  • 1 Tbsp. shredded dried coconut
  • 1 Tbsp. flax meal
  • 1 Tbsp. chia seeds
  • 1 Tbsp. slivered almonds*
  • 1 tsp cinnamon
  • pinch sea salt
  • 1/2 cup almond milk or sub another plant-based milk + extra if needed
  • 1 large very ripe banana, sliced
  • 1 scoop collagen peptides optional—for extra protein
  • 1 Tbsp. maple syrup optional—depending on how sweet you like your “oats”

Toppings (optional):

  • almond butter extra sliced banana, fresh berries, maple syrup


  • Add riced cauliflower to a small pot or high-rimmed sauce pan over medium heat.**
  • Once cauliflower is hot and beginning to get fluffy, stir in the coconut, flax meal, chia, slivered almonds, cinnamon, salt, and milk. Cook for 3-5 minutes or until mixture is very fluffy.
  • Add the banana, optional collagen, and optional maple syrup. Continue to cook while mashing the banana into the “oats”.
  • If you prefer a thinner oatmeal, add an extra splash of milk and remove from heat right away. If you like your oats thick, continue to cook for a few minutes—adding a splash of milk only if the mixture begins to stick to the bottom of the pot or pan.
  • Once cooked to desired consistency***, transfer mixture from pan into a bowl, top with optional toppings and enjoy warm.
  • Leftovers will keep refrigerated in airtight container for up to 3 days, though best enjoyed fresh.


*Make this recipe nut-free using sesame seeds instead of almonds, or simply doubling the shredded coconut.
**Another, faster option for cooking this recipe is to microwave the oats. Simply place all ingredients in a microwave-safe bowl, mix, and microwave for 1-2 minutes on high, stir well, and microwave another 1-2 minutes of until mixture is hot and fluffy.
***Note that “oats” will thicken slightly after cooling a bit.
Nutrition information is a rough estimate of entire recipe without optional ingredients/toppings.


Serving: 1g | Calories: 293kcal | Carbohydrates: 45.4g | Protein: 7.8g | Fat: 12g | Saturated Fat: 2.3g | Sodium: 286mg | Fiber: 13.8g | Sugar: 7.8g