Cauliflower Oatmeal

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.

Active Time:
15 mins
Total Time:
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 it 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 carb servings or 45 grams of carbs per serving, which is a normal amount for someone with diabetes to eat at breakfast.

2. One cup of cauliflower delivers about 60% of your Daily Value of vitamin C (an important nutrient to support immunity and wound healing) and 14% of your DV of vitamin K (which helps support bone health and glucose metabolism), 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 reduce 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. Fiber helps with satiety, and because it can't be absorbed or digested by your body, it won't cause spikes in blood sugar.

4. When shopping for oat milk, go with an unflavored and unsweetened option. Review the ingredient list and nutrition information if you're unsure. Unflavored and unsweetened oat milk shouldn't have any added sugar and will have around 15 grams of carbohydrate per 1-cup serving. Too much added sugar can worsen diabetes symptoms and put you at risk for developing heart disease.

Tips From the EatingWell Test Kitchen

Can I make this with store-bought riced cauliflower?

We like how you think! If you can save yourself the hassle of cleaning an additional piece of kitchen equipment, we say go for it! You may need to adjust the cooking time if you use frozen riced cauliflower, so keep an eye on it. Otherwise, one (2-pound) head of cauliflower yields about 4 cups of riced cauliflower but for this recipe you'll only need 2¼ cups, so purchase accordingly.

How do I make my own flaxseed meal?

It's easy! Simply place whole flaxseed into a clean spice or coffee grinder. Grind just a bit at a time so that the grinder can work efficiently. Pulse until the flaxseed resembles sand; it should only take a few rounds to complete the task. And if you have a mortar and pestle, you can use that too!

Can I double the recipe to make more servings?

Yes! In fact, you can prep many of the ingredients ahead of time so that making it is a breeze. But this recipe is best when you enjoy it just after making it, so we recommend making it fresh each time.

Can I make this recipe savory versus sweet?

Savory oatmeal is delicious, and cauliflower is a great base for this lower-carbohydrate option. Top it 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.

cauliflower oatmeal
Ali Redmond

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 Make Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke 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.


  • 1 small head cauliflower, cored and cut into large pieces

  • 1 ½ cups oat milk

  • 1 tablespoon flaxseed meal

  • 2 teaspoons sugar

  • ¾ teaspoon ground cinnamon

  • ¼ teaspoon vanilla extract

  • Pinch of kosher salt

  • 1 cup fresh fruit, such as blueberries or strawberries

  • 2 tablespoons chopped unsalted dry-roasted cashews


  1. 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.

  2. 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.

    Cauliflower Oatmeal
    Joy Howard

To make ahead

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

Nutrition Facts (per serving)

279 Calories
11g Fat
42g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 1/4 cups cauliflower mixture, 1/2 cup fruit & 1 Tbsp. nuts
Calories 279
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 8g 29%
Total Sugars 20g
Protein 8g 16%
Total Fat 11g 14%
Saturated Fat 2g 10%
Vitamin A 215IU 4%
Sodium 200mg 9%
Potassium 936mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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