CAULIFLOWER OATMEAL RECIPE | how to make an easy, healthy breakfast

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Learn how to make an easy, healthy oatmeal recipe that you can enjoy for breakfast or as a post-workout meal! The secret to making the BEST oatmeal cauliflower and egg whites. I know it sounds strange, but I promise you… this recipe is addictively delicious!

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TIMESTAMPS
0:00 Intro
0:27 My new oatmeal hack!
1:00 Cooking methods
1:22 Ingredient list
2:17 The microwave method
4:46 The stovetop method
6:28 Outro
6:44 Bloopers

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CAULIFLOWER OATMEAL RECIPE
1/3-1/2 cup (35g) old-fashioned rolled oats
3/4 cup water
1 cup (100g) frozen cauliflower rice
1/2 cup (135g) egg whites
1/2 scoop (14g) vanilla protein powder I use Tera’s Whey
Cinnamon +nut butter + berries!
STOVETOP METHOD
Place oatmeal and water in a small saucepan and cook for two minutes, stirring occasionally.

Stir in cauliflower rice and cook for another 1-2 minutes. You want the oats and cauliflower to be warm but not hot (if the oats are too hot, the egg whites will scramble).

Slowly stir in the egg whites and cook for another 2-3 minutes. Do this slowly over low-medium heat, so the egg whites temper and become nice and creamy. You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.

Transfer to a serving bowl and stir in protein powder and cinnamon. Add your favorite toppings (I love fresh berries + nut butter!) and enjoy!
cauliflower oatmeal in a bowl topped with berries and cinnamon

MICROWAVE METHOD
Place oatmeal and water in a microwave-safe bowl (I like using a spouted glass cup). Microwave for 1-2 minutes.

Stir in cauliflower and microwave for another 1-2 minutes. You want the oats and cauliflower to be warm but not super hot (if the oats are too hot, the egg whites will scramble).

Slowly stir in the egg whites and cook for another 1-2 minutes (checking and stirring after one minute). You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.

Transfer to a serving bowl and stir in protein powder and cinnamon, and add your favorite toppings.

NOTES
Make ahead: For busier mornings you can prep this oatmeal the night before. Cook as directed, then store in a sealed container in the refrigerator. Reheat either on the stovetop or in the microwave with a splash of almond milk or water. It will kept in the refrigerator for up to about 3 days.

NUTRITIONAL ANALYSIS
Serving: 1bowl | Calories: 263kcal | Carbohydrates: 30g | Protein: 29g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 31mg | Sodium: 299mg | Potassium: 836mg | Fiber: 6g | Sugar: 5g | Vitamin C: 77mg | Calcium: 140mg | Iron: 2mg

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43 COMMENTS

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  2. I love the idea of cauliflower in the oatmeal. I have seen recipes using shredded zucchini as well (they call it zoats,) but I think the cauliflower would be better and add more nutrients. And what a great idea to add protein powder! I plan to try that. I typically make oatmeal with hemp seeds for higher protein and lower carbs. I use half the amount of oats specified and sub hemp seeds for the other half. Then I add cinnamon, a little fruit, and Lakanto maple syrup (again for lower carb). If I don't have fresh fruit, I just toss in frozen while the oats are cooking. Some pecans or walnuts get added at the end of the cooking, along with ground flax seeds. It makes a dish with a lot of fiber. If a person isn't used to high fiber, I'd start off slow on the flax seeds and hemp seeds.

  3. I need to try this! We rarely eat oatmeal because it seems like we're super hungry an hour later. Thanks, Dani!
    Almost forgot…we like to add chopped apples, some maple syrup, cinnamon and some almond milk! Then we drizzle sliced almonds or pecans on top for some crunch. Love it!

  4. This looks like a real winner, Dani! I love oatmeal, and the instant heated up can be blah, while the delivery order is not always right, or arrives warm. I cannot add protein powder due ro ckd, but I could add brown sugar at that step or raisins? I love berries – best fit fiber for my kidneys – often mix them with granola, yogurt and peaches as a morning mea. I used to be an avid cook, and learned so much from you over the years!. Thank you much! I still watch every week and try to learnnsomextricks,,even if a family member has to fix it. You are such a joy to watch in the morning – beautiful, perky and adorable kids! For sure, the best thing to come out of NJ!c Thank you so much! Yes, men watch your great show, and love to cook! All the Best of God's blessings to you and your family!

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