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Cauliflower Oatmeal

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.


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!


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.


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