Chocolate Protein Cauliflower Oatmeal – Keto, Low Carb, Gluten Free

Creamy Chocolate Protein Cauliflower Oatmeal made with cauliflower rice and sweetened with chocolate protein powder for a healthy keto oatless oatmeal. A gluten free, low carb and keto protein oats recipe!

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Well I always have my hot bowl of regular protein oats for breakfast, and it always leaves me wanting a second one too. 

So to satisfy those oatmeal cravings at night but stick to my low carb dinner plan, I made this chocolate cauliflower oatmeal. Added in the protein powder for sweetness – and to meet those macros.

The texture wasn’t exactly the same as regular oats – I don’t think its possible to make two different things just the same – but this keto protein oatmeal definitely made the cut.

Can you have oatmeal on low carb diet?

Regular oats are one of the foods high in carbohydrates, and so any typical oatmeal is not suitable for the low carb diet.

What is a keto substitute for oatmeal?

As an alternative to oats on a keto diet, you can try this cauliflower rice oatmeal recipe; It’s sweetened with protein powder and made extra thick creamy with flaxseeds. Definitely a worthy substitute.

Ingredients for Chocolate Protein Cauliflower Oats

Chocolate Cauliflower Oatmeal is a very minimal-ingredient recipe made with cauliflower rice and a few other healthy ingredients.

• Cauliflower Florets or Rice
• Protein Powder; I recommend ProteinWorld Chocolate for this recipe to keep it sugar free; Use the code HAYLSKITCHEN for a discount.
  The vanilla or another neutral flavor would be great here as well.
• Cacao Powder or Unsweetened Cocoa Powder
• Unsweetened Almond Milk or other milk
• Ground Flaxseed or flaxseed meal

Make Keto Oatmeal Vegan

For a Vegan cauliflower protein oatmeal recipe, make sure you use a plant based protein powder. ProteinWorld has a Vegan protein blend as well.

How to cook Keto Protein Oatmeal with Cauliflower Rice

This cauliflower keto protein oats is so easy to make, and much quicker than regular stovetop oats as well.

First prep your cauliflower rice by pulsing florets in a food processor.

Then:

1. Simmer the almond milk in a nonstick pot or saucepan on medium heat
2. Add in the cauliflower rice and let it cook about 5 minutes to soften.
3. Turn off the heat, add in the protein powder, cacao or cocoa powder and flaxseed meal and whisk thoroughly.

That’s it!

Tips for perfect Low Carb Protein Oatmeal

• Try to use a non stick pot or saucepan, to prevent the cauliflower oats from sticking to the pan after mixing the protein powder in.
• Don’t let the milk boil or it will be too hot and make the protein powder clump.
• Whisk protein powder in thoroughly – don’t just stir with a spoon – to prevent clumping.

Other options for for Keto Protein Oats

Chia!

Replace the flaxseeds with ground chia seeds; You still get that thick creamy texture.

Microwave cauliflower oatmeal

To make cauliflower protein oats in the microwave, combine the milk and cauliflower rice in a microwave safe bowl and microwave on high for about 2 minutes. 

Then stir in the cacao/cocoa powder, protein powder and flaxseeds and let thicken a bit.

What toppings to add on for Keto Cauliflower Oatmeal

• Chocolate or Chocolate chips – I use Lakanto since its sugar free and sweetened with monk fruit; The code HAYLSKITCHEN gets you a discount.
• Toasted Coconut
• Chopped or Whole Nuts
• Maybe some seeds like Hemp or Pumpkin
• Keto Granola? I recommend the one from ProteinWorld (the same code HAYLSKITCHEN works here too)
• A pinch of cinnamon

More Keto Breakfast Recipes

• Keto Chocolate Protein Muffins with Coconut Flour
• A Complete Sheet Pan Breakfast for One
• Mushroom & Kale Quiche with Coconut Flour Crust

More sneaky Cauliflower Recipes:

• Peanut Butter Cauliflower Protein Smoothie
• Cauliflower Chicken Crust Pizza
• Healthy Shepherd’s Pie with Mashed Cauliflower