There is nothing better than starting your day with a warm oatmeal breakfast. Especially during this winter-like weather we’ve been experiencing in April! Although comforting, is oatmeal always a healthy choice to start your day with? Not always.

Yes oatmeal is high in fibre (specifically soluble fibre) so it will keep you full for a bit of time. However, a bowl of oatmeal is only going to provide you with carbohydrates. This is going to leave to a blood sugar spike, followed by a drop. When your blood sugar drops, you are going to start feeling hungry again and fatigued.

How can we fix this? Add in some veggies, protein and fat. You might be thinking – isn’t this going to drive up the calories? Not necessarily. Check out the comparison below:

IMG_2314 2

Cauliflower is less calorically dense compared to oats. By swapping out about 50% of the oats and replacing them with cauliflower, this will drive down the calories. This will then allow us to add in some fat from walnuts and protein from a vanilla protein powder, for about the same amount of calories in the original oatmeal. Remember – all calories aren’t equal! This new oatmeal version will keep you full for a lot longer and keep your energy up for the rest of the day.

Check out my latest recipe – Apple Cinnamon Cauliflower Protein Oats! I have a feeling this one will become a staple in all of our morning routines 🙂


Apple Cinnamon Cauliflower Protein Oats

  • Servings: 4
  • Difficulty: easy
  • Print

A high protein, veggie-filled start to your day that will keep your energy high and hunger satisfied. Perfect to make in the morning or to prep on the weekend.


  • 2 cups cauliflower rice (frozen)
  • 1 cup of large flaked rolled oats
  • 3 cups plant-based milk (I use pea protein milk or soy milk)
  • 3/4 cup vanilla protein powder
  • 2 tsps cinnamon
  • 1 tbsp maple syrup
  • 1 apple, chopped
  • 0.5 cup walnuts


  1. Heat up cauliflower rice in microwave for about 5 minutes, or as package directions state.
  2. Meanwhile, heat milk in saucepan and bring to boil.
  3. Once boiling, reduce heat to medium and add in oats. Stir occasionally for 5-7 minutes, or until oats have absorbed the majority of the milk.
  4. Once oats are cooked, mix in protein powder, heated cauliflower, cinnamon and maple syrup. Top with apple and walnuts.
  5. Nutrition: 293 calories, 11 g fat, 31 g carb, 8 g fibre and 21 g protein.


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.