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Home / How To Make Cauliflower Oats

How To Make Cauliflower Oats

Cauliflower oats are a great alternative to traditional oatmeal, and taste so similar to the real thing, you may not even notice a difference! But why substitute oats when they’re a nutrient-dense, health food as well? Actually, there are many reasons!

Cauliflower Oats Recipe

#1: More Vegetables

Cauliflower oats are simply a great way to get in more veggies throughout the day! We strongly believe in the power of a plant-forward diet. Because of this, we love to sneak in fruit and veggies wherever, and whenever we can.

Cauliflower, in particular, is a cruciferous vegetable. These are a family of vegetables great for balancing your hormones, decreasing inflammation (due to their high content of phytonutrients), and are full of vitamins!

#2: Oats May Be Difficult To Digest For Some

For some people who are sensitive to gluten, oats can be a difficult food to digest. This is because oats contain a protein called avenin, which has a similar structure to gluten. Because of this, avenin may trigger certain immune cells as gluten would, causing disruption, and inflammation.

*It’s important to remember that for most people with gluten intolerances or allergies, gluten free oats are generally safe, and don’t cause issues. All of this to say, a gluten allergy or intolerance does not mean you should automatically avoid oats*

#3: Grains May Not Work For Everyone

Here at Clean Cuisine, we strongly encourage listening to your body. We can’t give you one specific diet plan, or tell you exactly how to eat, because what works for us, may not work for you, and vise versa.

Personally, a grain-free diet is what works to keep me feeling my best, and my IBD in remission. Even gluten free grains put me back into a flare, and over the years, I’ve developed a diet that works to keep me feeling my personal best.

With that being said, if grains don’t work for you, grain-free alternatives (such as cauli-oats), are great ways to find substitutions for your favorite foods!

If any of these reasons resonate with you, or you’re simply just curious as to if cauliflower can actually serve so many purposes (it kind of can), then let’s get into the recipe!


How To Make Cauliflower Oats

Makes 2 small servings, or 1 medium-large serving.

cauliflower oats
Save Recipe
  • Prep Time: 5 Minutes
  • Cook Time: 10-15 Minutes
  • Total Time: 15-20 Minutes
  • Yield: 12 Servings 1x


  • 2 Cups Cauliflower Rice (frozen or fresh)
  • 1 Cup Coconut Cream
  • 2 Mashed Bananas
  • 2 Tbsp Collagen (omit for vegan or vegetarian)
  • 3 Tbsp Honey (may sub for maple for vegan or vegetarian. Omit for Whole30)
  • 1 tsp (or to taste) Cinnamon

Optional Toppings:


  1. Combine cauliflower and coconut cream in a saucepan. Turn on medium heat, and allow to simmer for 5-10 minutes, or until cauliflower is tender.
  2. Add in mashed bananas, collagen, honey, and cinnamon. Allow to simmer for around 7-10 additional minutes, or until texture is beginning to thicken.
  3. Remove from heat, place in bowl, and top with toppings of choice. Enjoy!

Last Step! If you loved our recipe, leave us a review below. This helps future recipe makers and ensures continued high-quality recipes for years to come!


At first, the mixture will appear very watery. Resist the urge to remove some liquid. As the “oats” cool, the texture will thicken into a thick oatmeal texture.

© 2024 clean cuisine Recipe by:


Madison Suttles

Madison is passionate about health, fitness, and Jesus. She has lived with autoimmune symptoms nearly her entire life, but was diagnosed with Crohn's Disease in 2016. She shares her experience with Crohn's and living on a modified Specific Carbohydrate Diet as a resource to others on their health journeys.

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Tuesday 1st of February 2022

I am trying to eat low saturated foods per my doctor. What could I substitute for the coconut cream? Thank you.

Madison Suttles

Saturday 5th of February 2022

Hi Cindy,

While it may make the recipe slightly less thick and creamy, almond milk or coconut milk would be good replacements!

I hope this helps, Madison

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