• Ashley McGuirk

Breakfast Cauliflower Oats

Updated: Feb 6

Breakfast Cauliflower Oats

I know, I know this recipe doesn’t sound super appetizing, but trust me on this, it is! The first time I heard about cauliflower oats I just kept thinking how one would mask the very distinct taste of it. I love eating cauliflower, but not as a sweet dish. I’m not going to lie to you guys, cauliflower smells like straight up fart. Most people reading this will probably curse me for talking about bodily functions and food in the same post, but honestly, it’s true. We’re all thinking it, aren’t we? Whenever I cut up or cook cauliflower all I can think of is how bad it smells. And I LOVE cauliflower. I think it’s a delicious vegetable and I enjoy eating it frequently. So, I thought I needed to give this a shot.

You see, for the last 3-4 months I’ve been eating two eggs with a variety of veggies every. single. day. I love eating eggs and veggies for breakfast, but as a holistic health coach I also understand that a variety of food is key. Everyone knows that too much of anything isn’t good for the human body. In some cases, it can lead to deficiencies and imbalances. So, my problem here was how can I still eat my variety of veggies for breakfast but without eating 14+ eggs a week? That’s when the idea of cauliflower oats was presented to me. My mother in law and I were discussing creative ideas in the kitchen and she told me she had heard about eating cauliflower porridge as a breakfast dish. It sounded super intriguing to me so the following day I started experimenting in the kitchen. I added a bunch of my favorite ingredients that I normally add to my steel cut oats. These include flax seed, almond butter, cinnamon and maple syrup. I was pleasantly surprised how yummy it turned out!

Don’t get me wrong, I’m going to continue to enjoy my two eggs and veggies for breakfast some days. However, I think it’s best for me to switch it up a few times a week to keep myself balanced. Anyway, here it is, my cauliflower breakfast oats! Packed with all sorts of goodness like fiber and good fats. I hope you enjoy them as much as I do, because I’ve already had them three times this week!


You can use riced cauliflower for this recipe, however I highly recommend throwing a few pieces of cauliflower into a food processor and grinding it up for a minute or two until it's nice and fine. The consistency should be similar to almond flour. Just keep in mind that because of the natural water cauliflower contains, the ground up cauliflower will be much wetter than almond flour. I make a bunch of ground up cauliflower in the beginning of the week and pack it in an airtight container to store in the refrigerator. That way I can use it throughout the week to make cauliflower oats or throw it in my eggs for some added veggies.

The ground up cauliflower should look something like this…



Serving Size: 1 bowl

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes


½ teaspoon coconut oil

½ cup ground cauliflower

¼ cup almond flour

¼ cup unsweetened almond milk

1 tablespoon ground flax seed

¼ teaspoon cinnamon

¼ teaspoon vanilla extract

1 heaping teaspoon almond butter

2 tablespoons pure maple syrup

Optional toppings:

Sliced banana




Shredded coconut

Dark chocolate chips

Bee pollen


Step 1

On a stove top heat a small saucepan on medium/low heat. Add in coconut oil and let melt for a few seconds. As soon as the coconut oil is melted, add in ground cauliflower, almond flour and almond milk. Stir until well combined.

Step 2

Once combined, add in flax seed, cinnamon, vanilla, almond butter and maple syrup. Stir thoroughly after each ingredient is added. Cook on low heat for another 2 minutes or until a thick oatmeal like substance appears.

Step 3

Remove cauliflower oats from heat. Pour from the sauce pan to a bowl and let cool for a minute or two. Top cauliflower oats with your favorite fruits, seeds, nuts + more.

Did you make this recipe?

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Until next time,

Stay Sweet.