This Blueberry Cauliflower Oatmeal is the perfect way to get veggies into breakfast! The riced cauliflower almost melts into the rolled oats, making for a wonderful taste and texture. Naturally sweetened, kid-approved, adaptable and easy to make, this healthy breakfast is easy to make on the busiest of mornings!
I truthfully was super resistant to create this recipe.
I am not a cauliflower lover. Neither is my family. Which is why I tend to do a lot of veggie-loading with cauliflower in our house. (Check out all of these cauliflower loaded recipes)
But in oatmeal? Say what?
I had heard of cauliflower “noatmeal” made from JUST riced cauliflower and even tried when I was eating mostly Paleo. But iffy about cauliflower made it something that just wasn’t for me and I wrote off adding cauliflower to breakfast for a good chunk of time.
Until I started sharing my other veggie-loaded oatmeal hacks on Instagram stories. Grated carrots in oatmeal. Grated zucchini oatmeal. And I had even baked sweet potato into oatmeal. But cauliflower? Nope!
But then all of you TNNers started DMing me, telling me I HAD to try my oatmeal with riced cauliflower stirred into the mix. You trust me on so many occasions, so I decided to trust you all.
And you know what, you all are BRILLIANT! As long as you don’t over do it, riced cauliflower in oatmeal totally works! Even my cauliflower-iffy 9-year-old gave this oatmeal 2 thumbs up!
So yeah, thanks TNNers, for helping me practice what I preach and find creative ways to add more veggies to my life!
Why this cauliflower oatmeal is so good
Super easy to make. Dump stuff in a pot and let it simmer for 5 minutes! If you use bagged riced cauliflower, there is zero chopping!
Cooks up quick. Done in under 10 minutes!
Uses frozen fruits and veggies. Frozen produce can sometimes be tricky to use in different ways, but this oatmeal can be made with frozen riced cauliflower and frozen blueberries, making it perfect to enjoy year-round.
Adaptable. If you are feeling iffy about adding cauliflower to your oatmeal, don’t be afraid to go slow. Maybe just add 1/3 of a cup to the oatmeal and work your way up to the 3/4 cup recommend in the recipe. Veggie-loading is all about baby steps and exposure.
The cauliflower kinda melts into the oatmeal. Seriously, as long as you don’t use a very coarsely chopped riced cauliflower, you might even forget it is in your oats.
Kid-approved. I personally opt to tell my daughter about all the veggies I add to her food, because I want her to see that there are lots of different (and creative ways) to get your veggies in. So my daughter was well aware that I had added cauliflower to this recipe. And even though she doesn’t love cauliflower, she said she loved eating it like this.
Reduce the amount of cauliflower. If you are nervous about how the cauliflower will taste in your oatmeal, reduce the amount! Start by adding 1/4 cup or 1/3 of a cup to the oatmeal and work your way up to the 3/4 cup recommend in the recipe. Veggie-loading is all about baby steps and exposure. A small amount of veggies is better than no veggies at all.
Up the cauliflower. Loving this and totally game to add more cauliflower? Then go with it. I would say start with a full cup of rice cauliflower and increase from there with each batch until you find your perfect balance.
Use a different fruit. Frozen raspberries also work great in this oatmeal and I have even made it with finely diced apples being added at the start of the cooking process.
Make it vegan/dairy-free by using your favorite plant based milk. I like unsweetened almond milk.
Other veggie-loaded oatmeal recipes
- Carrot Zucchini Instant Pot Oatmeal
- Chocolate Zucchini Oatmeal
- Zucchini Blueberry Baked Oatmeal
- Carrot Apple Slow Cooker Steel Cut Oatmeal
- Carrot Banana Protein Oatmeal
- Baked Apple Sweet Potato Oatmeal
- Baked Carrot Chocolate Oatmeal
Blueberry Cauliflower Oatmeal
- 1.5 cups rolled oats use certified gluten free if needed
- 3/4 cup riced cauliflower, frozen add more or less based on your preference
- 1 cup milk of choice
- 1 cup water
- 1/4 cup maple syrup or honey or to taste
- 1/2 teaspoon cinnamon
- 1 cup frozen blueberries or to taste
- Combine oats, riced cauliflower, milk, water, maple syrup/honey, and cinnamon in a medium sauce pot. Stir and heat on medium heat until the mixture starts to simmer.
- Cook for 5 minutes, stirring occasionally to prevent burning.
- Add frozen blueberries and stir in to incorporate. Cook for 1-2 more minutes.
- Serve warm topped with more blueberries, some sliced bananas, a drizzle of nut butter or more maple syrup/honey.
The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!
Wow. This was so good. I’m pleasantly shocked that cauliflower in oatmeal worked.
I’m so glad I was able to surprise you!
Very tasty! I can’t even detect the cauliflower taste or texture. I actually omitted the maple syrup and topped with some banana and almond milk, and it was just sweet enough. Great find!
Yay! I am so glad you like its and I’m glad it was a success without the sweetener. I am sure other readers will appreciate that info!
This was good!! My husband, who is not a fan of vegetables in random places, ate it and said it was just like the oatmeal I usually make. And our toddler ate two bowls, so…..
Yes! I love when recipes are selective-adult approved too!
I used fresh blueberries/riced cauliflower and it still turned out great!
Awesome! So glad you enjoyed it, Leah!
Oh my goodness, you sneaky genius! This was amazing! I also omitted the sweetener and it was delicious. Thank you for sharing this recipe with the world! I kind of want to eat it all myself instead of sharing it with my toddler lol.
I am so glad you enjoyed it!!
Absolutely delicious. My new way of making oatmeal. I used the frozen cauliflower rice from Costco. All the measurements were on point wouldn’t change a thing.
Yay! I am so glad to hear all that, Diana!
Well that was yummy and healthy! What a great way to start the day with veggies but not have to cook eggs. I left the maple syrup out since the Blueberries gave it enough sweetness/flavor. Thank you for another great recipe!
So happy you enjoyed this, Danica! I totally agree that the blueberries really make it nice and sweet and the syrup can be optional! Thanks for taking the time to leave a review.