• Lexi Abi-Khattar

High Protein Low Carb Cauliflower rice Oatmeal (paleo, gluten free, refined sugar free!)

Updated: Feb 25

A bowl of warm oatmeal sounds so appetizing, especially in the cold winter months I have created this super easy-to-make-recipe so you can enjoy

a comforting bowl without worrying about bloating and blood glucose spikes!

One cup of steel cut oats has 54 grams of carbs while, one cup of cauliflower rice is only 5 grams of carbs and 2.5 grams of fiber, which brings us to a net of 2.5 carbs, significantly less than oats! While one cup of oats packs more fiber than one cup of oatmeal (about 8 grams versus 2.5 grams), I added some other items to boost fiber, specifically the F Factor Vanilla protein powder!

There are specific key ingredients that make this recipe so high in protein and so low in carbs, so I linked everything below so you can purchase directly from Amazon or other vendors. Keep in mind that cauliflower rice is a lot quicker to cook than oats, another added bonus!

Ingredients for 1 serving:

1 Cup Trader Joes Organic Cauliflower rice (or another brand but make sure it is just cauliflower rice!)

1/2 cup So Delicious Unsweetened Vanilla Coconut Milk or Califa Farms Coconut Milk

1-2 scoops Vital Proteins Collagen Peptides

1 scoop 20/20 F Factor Vanilla Protein Powder (this does have stevia in it which does contribute to the sweetness. If you don't have this, you can add another type of protein powder that has sweetener such as stevia or monk fruit sweetener - both sugar free sweeteners.)

1 tsp Vanilla extract

2 tsp coconut oil

1 tsp Cinnamon

1/4 tsp Nutmeg (don't over do this!)

1/4 cup apples diced


1. Add coconut milk and cauliflower rice to a small pot and turn on medium heat for 2-3 minutes. Make sure that the cauliflower rice is properly defrosted before cooking!

2. Stir in protein powders, vanilla extract, apples, coconut oil and spices and heat for about another 8-10 minutes. (This is to ensure absorption of milk and softening of cauliflower rice and apples).

4. It is ready when most of the milk has either absorbed into the cauliflower or evaporated. The texture will appear thick and creamy similar to that of steel cut oats, but 1/4 the amount of carbs!

Macronutrient info:

Calories: 265

Total Carbs: 25 grams

Fiber: 14.3 grams

Sugar: 9 grams

Net Carbs: 10.7 grams

Protein: 21.5 grams

Fat: 12 grams

Fiber and fat help to slow gastric emptying, which in turn helps regulate blood sugar. The high protein and fiber content serves to boost metabolism and keep you feeling full!

#healthcoach #lowcarb #cauliflowerrice #highprotein #paleo #glutenfree #lowcarboatmeal #healthyrecipes #healthyrecipes #lowcarbrecipes #cauliflowerricerecipes #glutenfree #diabeticfreindly #nutritionist #weightloss #metabolism