Apple cinnamon cauliflower oats Paleo apple cinnamon oats

Apple Cinnamon Cauliflower "Oats" Recipe

by Analiese Trimber

Outline of two people

2 servings


20 Minutes



  • Small pot
  • Cutting board



  • 12 oz Frozen riced cauliflower
  • ¾ cup + 3 tbsp Plant-based milk
  • 1 Apple
  • 3 tbsp Maple syrup
  • 1 tbsp Chia seeds
  • 2 tsp Cinnamon
  • 2 tsp Vanilla
  • ¼ tsp Salt
  • 2 tbsp Almond butter (optional)


  • 1
    Add frozen riced cauliflower to a small pan over medium heat and stir. Defrost for about 5 minutes.
  • 2
    Add plant-based milk, maple syrup, chia seeds, salt, cinnamon, and vanilla to riced cauliflower.
    Stir to combine.
  • 3
    Bring mixture to a boil. Once boiling, turn the heat down to low and cover.
    Simmer for 8-10 minutes or until liquid has been absorbed. Stir occasionally.
  • 4
    Dice apples. Serve on top of cauliflower oats.
    Optional: drizzle with almond butter and sprinkle some extra chia seeds on top.

A Fresh Take on a Childhood Breakfast

When it comes to breakfast, I typically opt for savory over sweet. But there are definitely mornings where I wake up craving the opposite. If it is one of those sweet mornings, I go two ways: oatmeal or pancakes. And when it’s an oatmeal day, I’m immediately drawn back to the nostalgia of my childhood with flavor combinations like brown sugar maple and apple cinnamon. I ate way too much of this sugar-laden oatmeal as a kid, which might explain my natural inclination to go savory at breakfast.

But then something interesting happened. I started the paleo diet, and all of a sudden I started craving oats for breakfast. That’s the way life goes, right? You crave something or want something even more when you can’t actually have it. Anyways, I had heard of people using cauliflower rice to recreate oatmeal dishes and I was super on board to try for myself! I began experimenting with the flavors of my childhood in new and sophisticated ways, and that’s how these apple cinnamon cauliflower “oats” were born.

I love this recipe because it’s fairly light but hearty, and not too sweet. Most packaged oatmeals on the market have tons of sugar, but these cauliflower oats are sweetened with quality maple syrup to a level that’s pleasant but not overpowering. I also added chia seeds for a little protein boost since cauliflower doesn’t naturally have a substantial amount. And don’t forget a hefty amount of cinnamon, your favorite plant-based milk, and a little salt to brighten it all up.

These comforting apple cinnamon cauliflower “oats” are then topped with crisp diced apples and a hearty drizzle of almond butter if you’re feeling it. Pair this dish with a nice cup of coffee and I can’t think of a better morning! If you’re pressed for time and looking for a quicker breakfast, check out the options in our paleo meal delivery service!

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