Cauli-coconut N’oatmeal

When late summer mornings make a drastic turn from hot and steamy and a morning smoothie to having a bit more of chill – this bowl of grain free n’oatmeal might be just what you need to get your day off on the right foot. This is an easy way to get more vegetables in your day without much effort. You can prepare this ahead of time and store in the refrigerator or put together in no time at all. Top with your favorite nuts and berries.

The consistency of this n’oatmeal is up to you. I used a high-speed blender, a bit of water and the roasted cauliflower and blended until smooth – but you can also leave it chunky if the smooth consistency is not your cup of tea. A food processor can also make quick work of this step. Another method is to use a box grater and “rice the cauliflower” – however you will need to first cook the rice until soft before using it to make the n’oatmeal.

Cauliflower is a wonder vegetable in that it can take on many different forms – Steamed and roasted florets with different flavor profiles (Indian, Asian, Italian) makes a great low-carb grain-free option of rice (link cauliflower rice post here). An excellent source of vitamin K and vitamin C as well as a healthy dose of fiber and B vitamins which provide us with energy. Once cooked cauliflower will only last 1-2 days in the refrigerator before becoming spoiled. Ensure that you store this vegetable in an airtight container if you roast before making the n’oatmeal. One addition that is optional that you can add are collagen peptides. You can add to this once it’s finished to increase the protein amount – There are many brands on the market looks for organically and preferably grass-fed choices.

You’ll need

  • one head roasted (preferred) or steamed cauliflower
  • 1 can of coconut milk
  • ground cinnamon
  • sea salt
  • collagen peptides
  • high-speed blender or food processor
  • small to medium saucepan
  • spoon/utensil to stir and serve
  • bowls to serve
  • various nuts and berries:
    • – blueberries, raspberries, figs, cherries, 1/2 banana, almonds, pumpkin seeds, hemp seeds, cashews, walnuts, etc.

Before starting you will need to blend the cauliflower and a bit of water to your desired consistency. Remove and store in an airtight bowl in the refrigerator.

For 2 servings:

  • 1 cup mashed cauliflower
  • 1/2 cup coconut milk ( I used a brad like this or this – look for no other ingredients except for water and coconut 60% and higher is best)
  • 1 large pinch of sea salt
  • 1-2 teaspoons of ground cinnamon
  • 2 scoops (10g for each serving) collagen peptides
  • addition of your choice of nuts/seeds and berries


  • Place your saucepan on med-high heat
  • Add cauliflower, coconut milk, and cinnamon
  • Stir until well combined
  • Continue to stir as the n’oatmeal begins to warm
  • Once heated to the desired temperature remove from heat
  • Sprinkle with blueberries and almonds
  • Serve immediately. Yield: 2 servings

Each serving roughly calculates to:

-18g Carbohydrate (5 g Fiber = 13 g net CHO),

-18g of fat,

-14g of protein

roughly 268 calories.

the above was calculated with 1 cup raw blueberries and 1 TBSP slivered almonds


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