RecipesHannah Schmitt

Cauliflower Oats

RecipesHannah Schmitt
Cauliflower Oats

Cauliflower. The secret to thick, creamy, voluminous oats.


This fall is all about oat bowls.

Right now, I love starting my day with a big warm bowl of oats - there’s just something so comforting about it. I recently began adding cauliflower to my oatmeal, and it’s a real game-changer. The vegetable adds texture, thickness, volume, and nutrients - without sacrificing flavour. You honestly can’t taste it at all.

Cruciferous veggies like cauliflower help keep our hormones healthy and blood sugar balanced. The high fibre content encourages liver detoxification and excess hormone elimination, while keeping digestion running nice and smoothly. Just make sure to buy organic cauliflower - the conventional alternative is heavily sprayed with harmful toxic chemicals.

I always use frozen-riced cauliflower for this recipe, but fresh cauli works too! I usually buy my cauliflower rice pre-made for convenience sake, and store it in the freezer for easy oat bowl making. You can find cauliflower rice in the frozen section at many grocery stores (I buy mine in bulk from Costco!), or you can easily make your own.

To make cauliflower rice, wash and chop a whole head of cauliflower into chunks. Place in a food processor, and process on high for 2-3 minutes until the cauliflower resembles small, “rice-like” crumbles.


Flower Oats


  • 1/2 cup gf rolled oats

  • 1 cup riced cauliflower

  • 1 cup water or unsweetened nut milk of choice

Optional Add-ins

  • Sweetened plant-based protein

  • Spices like cinnamon, vanilla, nutmeg

  • Nuts, seeds, nut butter

  • Sliced banana or frozen berries

  • Honey or maple syrup to sweeten


In a small pot, combine oats and water or nut milk, and bring to a boil. Once boiling, turn to medium-low and cook until the oats begin to thicken. Add you cauliflower, and continue to cook for 2-3 minutes until soft. Remove from heat, stir in additional add-ins, and serve.