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Cauliflower Porridge

The Low-Carb Breakfast You've Got to Try

You looked at this photo and thought it was a bowl of oatmeal, right? Hee-hee. Well, it's not. It's actually — get ready for this — cauliflower. It sounds a little weird, but trust me. It tastes delicious. Sometimes called cauli-oats, this version of the classic morning fave is lower in calories, lower in carbs, higher in fiber, and higher in protein than a bowl of oatmeal. Holy breakfast win!

The texture is super smooth, creamy, and scoopable like oatmeal, and since this white veggie has a pretty mild taste, it takes on the flavor of whatever you add to it. So all you taste is maple cinnamony goodness. I didn't add tons of maple syrup to this recipe because I was trying to keep the carbs and sugars down and the fresh fruit made it sweet enough. But if you prefer a sweeter bowl, go ahead and drizzle on an extra teaspoon.

Since ricing cauliflower and cooking it up for 15 minutes isn't exactly something we all have time for in the morning, you can make a big batch and reheat it in the morning — it tastes just as amazing. I added pear, strawberries, and almonds to this bowl, but just as you would with a regular bowl of oatmeal, feel free to get creative with your flavor combinations.

Related: 10 Versatile Recipes That Substitute Cauliflower For Carbs

Cauliflower Porridge

Cauliflower Porridge

Cauliflower Porridge


2 cups cauliflower florets (makes 1 cup packed when riced)
1/2 banana
1 cup unsweetened soy milk
1/2 tablespoon almond butter
2 teaspoons maple syrup
1 1/4 teaspoons cinnamon
1/8 teaspoon salt
1/2 teaspoon pure vanilla extract
4 strawberries
1/4 pear
1 tablespoon raw almonds


  1. Add the cauliflower to a food processor and process until small granules (rice) form. Add in the banana and process until it's mashed.
  2. Place the riced cauliflower and banana mixture in a small pot and add in the soy milk, almond butter, maple syrup, cinnamon, salt, and vanilla.
  3. Cook on medium and bring to a simmer for about 12 to 15 minutes or until the rice is tender and the liquid is absorbed.
  4. Serve topped with sliced strawberries, pear, and almonds (or whatever combos you like!).

Here's the nutritional info with 4 strawberries, 1/4 ripe pear, and 1 tablespoon chopped almonds:

Source: Calorie Count


Calories per serving
281 plain; 351 topped with fruit and nuts
Image Source: POPSUGAR Photography / Jenny Sugar
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