We'll admit, a breakfast cereal made from a cruciferous vegetable sounds a little far-fetched—but our testers were pleasantly surprised by this warm and cozy recipe! Flavored with cinnamon, vanilla and just a touch of sweetness, it's a nutritious alternative to a grain-based bowl that adds a serving of vegetables to your morning meal.

Hoy Howard Headshot
Joy Howard
EatingWell.com, April 2021


Read the full recipe after the video.

Recipe Summary test

15 mins
15 mins

Here's how we made over this recipe to be healthy and diabetes-friendly:

1. We flavored this cauliflower oatmeal with a little sugar, cinnamon and vanilla and topped this with fresh fruit and nuts. Some regular sugar is totally OK for people with diabetes to eat—there's only 1 teaspoon per serving, which delivers just 4 grams of carbs. Because we went the sweet route here, the carbs end up being about the same as a regular oatmeal at 3 carbs servings or 45 grams of carbs per serving, which is a normal amount for someone with diabetes to eat at breakfast. If you're looking to go lower in total carbs, rather than go sweet, create a savory oatmeal bowl and top with a fried egg, a slice of bacon or a little cheese, some fresh herbs, like scallions or cilantro, and a dash of hot sauce.

2. One cup of cauliflower delivers about 60% of your daily vitamin C needs and 14% of your daily value of vitamin K (which helps support bone health), plus folate, vitamin B6 and potassium. Research shows that eating foods from the cruciferous veggie family, like cauliflower, can help protect against certain cancers and even lower heart disease risk—which is higher in people with diabetes.

3. Mixing in some ground flaxseed (aka flaxseed meal) helps to give this breakfast more of that "oatmeal" texture, while adding a little extra kick of fiber.

4. When shopping for an oat milk, go with an unflavored option, which will have less added sugar per serving.

Having diabetes doesn't mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. In Makeover My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke Buckley takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.


Ingredient Checklist


Instructions Checklist
  • Place cauliflower in a food processor and pulse until it's broken down into small, rice-like pieces. Transfer 2 1/4 cups of the cauliflower to a medium saucepan (refrigerate or freeze any leftovers for later use). Add oat milk, flaxseed meal, sugar, cinnamon, vanilla and salt; bring to a gentle simmer over medium-low heat.

  • Continue to cook, stirring frequently, until the cauliflower is tender and the mixture has thickened, about 5 minutes. Remove from heat and divide between 2 bowls. Top with fruit and cashews. Serve immediately.

To make ahead

Rice cauliflower and refrigerate for up to 1 day or freeze for up to 3 months.

Nutrition Facts

279 calories; fat 11g; sodium 200mg; carbohydrates 42g; dietary fiber 8g; protein 8g; sugars 20g; niacin equivalents 2mg; saturated fat 2g; vitamin a iu 215IU; potassium 936mg.