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Cauliflower Oatmeal - Paleo, gluten-free, dairy-free, keto, nut-free. Easy, delicious warm breakfast!

Ok, I know what you are thinking. Trust me, I used to HATE cauliflower. But riced cauliflower converted me and now I LOVE it. This is an AWESOME way to get your morning veggies in, and it’s so warm and comforting. A very flexible recipe for whatever toppings or seasonings of your choice. This one is a game changer!

*Note: In this recipe, I use date paste to soften the bitter flavor of cauliflower and make this food palatable. Date paste is not Whole30 compliant, as it’s basically a sweetener and is a NO-GO for you on Whole30. That makes this recipe not Whole30. If you can rock this bowl without it or any other sweetener, then power to you and this would be a compliant Whole30 Creamy Cauliflower Mash. But, watch that you aren’t turning it into SWYPO with crazy amounts of nuts and fruit! Not on Whole30? I still prefer the taste of date paste, but you can use a little honey or maple syrup instead if preferred.


5 from 6 votes

Cauliflower Oatmeal

Servings 4
Author Autumn @wholefoodfor7


  • 16 oz riced cauliflower
  • 2 tablespoons coconut oil
  • 1 can coconut milk preferred, but can sub 1 1/2 cup almond milk or other dairy-free milk
  • 1 teaspoon vanilla
  • 2-3 tablespoons tapioca or arrowroot flour
  • 2-3 tablespoons cold water
  • 2-4 tablespoons date paste see recipe below. Can also sub coconut sugar or other sweetener.
  • Toppings of choice: sliced banana, fruit, cinnamon, berries, nuts, coconut flakes, nut butter, granola, raisins, go crazy!


  1. Put a medium saucepan over medium heat. Add coconut oil and stir until melted. Add cauliflower rice and stir. Cook for 8-10 minutes, stirring occasionally, until cauliflower is translucent and tender.

  2. Add milk of choice and vanilla, bringing to a simmer.

  3. Mix 2 tablespoons flour with 2 tablespoons cold water in a small bowl. Once mixed, add to cauliflower mixture and increase heat to medium-high. This will act like a thickener similar to cornstarch and should thicken it up within a minute or so of adding. If it's still not to your preferred thickness, mix together another tablespoon flour + tablespoon water and add. Cauliflower oatmeal should be thick and creamy, not soupy! If you used almond milk instead of coconut milk, you might need a little extra thickening.

  4. Remove from heat, add date paste and add toppings of choice. Pair with a protein to balance it out and enjoy!

Recipe Notes

CHOCOLATE CAULIFLOWER OATMEAL - Stir in 2-3 teaspoons cocoa powder into your individual serving of cauliflower oatmeal (or 3-4 tablespoons into the whole batch). We love ours with sugar-free peanut butter as well, my kids call it PB cup caulioats, yum!


5 from 6 votes

Date Paste


  • 1 cup pitted dates
  • 1/2 cup hot water


  1. Mix 1 cup pitted dates with 1/2 cup hot water, pushing the dates down into the water to moisten all. Puree in a blender or mixer until it makes a smooth paste.


  1. 5 stars
    I love making this and adding banana slices and cocoa powder. This is a great alternative to oatmeal. And cauliflower is the best! 🙂

  2. 5 stars
    Definitely a keeper recipe! It’s so easy to make it your own. I’ve been adding riced cauliflower to my kids packet oatmeal since making this and they don’t mind and this momma is happy! Yeah veggies!!!

  3. 5 stars
    At first I thought it sounds kinda gross and weird, but happy to report I’ve made it several times and LOVE it!! I can’t have even gf oats so this is a win for me to have something oatmeal-ish! Sometimes I’m too lazy to do date paste and just add honey! Thanks for a quick and easy and yummy non-egg breakfast!!

  4. Just as good as a bowl of oatmeal!!! I give my baby oatmeal every other day and when I was doing a whole30 I missed my oatmeal so I tried this recipe and it’s soo good!! So now sometimes I mix half oatmeal half cauliflower!!! 😋 I always make a big batch so I have it for the whole week!

  5. 5 stars
    I love this recipe- you can customize it with a lot of different toppings for great variety. It is delicious, creamy and does a great job of keeping me full until lunch. I use a bag of frozen, roved cauliflower from Aldi and one batch lasts for three or so breakfasts. Great to have waiting in the fridge for me on busy mornings. Thanks!

    • I love this warm veggie-based breakfast option. So happy you have enjoyed it, thank you!

  6. 5 stars
    I’ve looked at this recipe a dozen times, finally, today, on the first day of AUTUMN, I walked into the kitchen to see my husband eating instant oatmeal. That was it, I needed this warm delicious cauliflower in my morning! So yummy and the date paste…just wow! Thanks for making my morning cozy and veggie filled [love].

    • Aw, I love that this recipe hit the spot on the first day of Autumn. It’s a cozy fave!

  7. 5 stars

    For the date paste, do you blend it with or without the water they were soaking in?

    Thanks! I can’t wait to try this recipe!

    • Hi! For the date paste, you mix it with the hot water they are soaking. You can also sweeten with any other sweetener that works for you (coconut sugar, keto sweeteners, etc.). Hope you love this recipe like we do!

  8. 5 stars
    This recipe is to die for. I made it this morning for breakfast. It was very yummy. Thank you

    • So happy you enjoyed this one, thank you! It’s such a nice option and I love getting veggies in in the morning.


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