Everyday Cauliflower Steel Cut Protein Oats

Cauliflower Steel Cut Protein Oats: A high-protein oatmeal made with a hidden cup of cauliflower rice for added bulk, veggie intake and nutrition! It’s my everyday breakfast and might just turn into yours too.

Why “everyday”? Because I have steel cut oats with protein powder each and every day for breakfast. Yes, every day without fail. So much so, that when I went on a business trip to Orlando a last year, I cooked 5 days worth of oats and took it with!

And because I love it so much, I add riced cauliflower in there to give it extra bulk because it doesn’t change the taste one bit, but adds more nutritional benefit.

How’d I go about this part on that trip? Packed my mini 1½ cup food chopper in my suitcase and bought a head of cauliflower on the way to my hotel.

How to cook the perfect steel cut oats?

There’s plenty of ways to do this (instant pot, crock pot, baked), but this recipe is for stovetop steel cut oatmeal.

So here’s directions for how to cook steel cut oats on the stove:

• For every 1 cup of dry oats, you want to add 3 cups of liquid.
  A lot of people make their stovetop steel cut oatmeal with almond milk or a mix with water, but since there’s going to be protein powder added to this oatmeal, just water should be good here,
• Let the water boil, then add the dry steel cut oats to the boiling water.
• Let it boil again, then reduce the heat, cover and let the oatmeal cook for about 20 minutes.

Tips to cook creamy oatmeal:

Try to use a non stick sauce pan, since the oats get thick real quick and tend to stick to the bottom.

Make sure to stir the mix every now and then so it doesn’t stick to the bottom – non stick pan or not.

Protein Powder Cauliflower Oatmeal (?!)

Turn this regular healthy steel cut oats recipe into something better, make it a high protein version – proats – by adding in a scoop of protein powder. Use a stevia-sweetened one and you have a steel cuts oats thats delicious with no sugar.

To get some vegetables for breakfast but still keep it sweet, add riced cauliflower (cauliflower pulsed in a food processor to turn it into ‘rice’ form) to the oatmeal.

What Protein Powder to add to Steel Cut Oats?

My all-time favorite brand is Quest Nutrition! They’ve got a lot of flavors, but some of my top choices are Peanut Butter and Cinnamon Crunch. Vanilla and Chocolate are amaze too!

Vegan and Gluten-free High Protein Oats?

Use gluten-free oatmeal!

Stick to almond milk if you decide to use it at any point, and use a compliant protein powder – Orgain makes good Vegan ones. Use my code HAYLSKITCHEN for 30% off your first order.

Healthy topping ideas for Proats?

• Chocolate or Chocolate chips – I use Lily’s since its stevia sweetened.
• Chopped or While Nuts
• Berries or other fresh fruit
• Granola even!
• And then there’s a pinch of cinnamon

So many ways to go here!

Can you store these Steel Cut Oats Proats?

Yes!

Keep the steel cut oats in the fridge or freezer in airtight containers but don’t add in the cauliflower and protein powder.

You might want to portion it out though if you bulk cook.

When its time to eat, thaw the oats overnight if frozen, and then microwave or heat it on the stovetop with some more water.

Some more delicious Protein Oatmeal Recipes?

• Brownie Batter Overnight Proats
• Protein Zucchini Oats
• Hearty Quinoa PrOatmeal Bowl

Everyday Cauliflower Steel Cut Protein Oats

5 from 1 vote

Print recipe Pin Recipe

Prep Time2 minutes mins

Cook Time25 minutes mins

Total Time27 minutes mins

Servings: 2 cups

Calories: 307kcal

Course: Breakfast

Cuisine: American

Cauliflower Steel Cut Protein Oats: A high-protein oatmeal made with a hidden cup of cauliflower rice for added bulk, veggie intake and nutrition! It’s my everyday breakfast and might just turn into yours too.

Ingredients

• ¼ cup Steel Cut Oats, Dry, 45g, or 1 cup cooked: 234g
• ¾ cup Water
• 1 cup Cauliflower Florets, Chopped, 107g
• 1 scoop Protein Powder, 30g, about ⅓ cup

Add-ins and Toppings:

• Chocolate/Chocolate Chips
• Nuts
• Fresh Fruit – Banana, Berries
• Cinnamon Powder

Instructions

Cook Oats:

• Bring water to boil in a saucepan.
• Stir in the oats and bring to a boil again.
• Cover with a lid, reduce heat to a low simmer, and let cook 20 minutes (or longer if needed) until soft and creamy. Stir occasionally to avoid sticking.
• If oats get too thick, add water to thin it out.

Prepare Cauliflower:

• Pulse cauliflower in a food processor and until finely ground into “rice” form.
• Transfer to a bowl, cover with a damp paper towel and microwave on high for about 30 seconds.

Assemble:

• Add cauliflower and protein powder to oats and stir gently with folding motions (you don’t want to make it mushy!). Add water 1 tablespoon at a time to thin.
• Re-heat in the microwave for about 30 seconds.
• Top with all your favorites and serve hot!

Notes

Storage:

• Cool oats completely before storing.
• Add cauliflower and protein powder only when serving.
• Optionally, portion out into individual serving sizes.
• Fridge: In an airtight container for 1 week.
• Freezer: In an airtight container for about 3 months. Thaw overnight before consuming.

Product Recommendations:

• Quest Nutrition Vanilla Milkshake Protein Powder
• Quest Nutrition Chocolate Milkshake Protein Powder
• Quest Nutrition Peanut Butter Protein Powder
• Quest Nutrition Cinnamon Crunch Protein Powder
• Orgain Organic Protein™ Plant-Based Protein Powder, Vanilla Bean
  • Use code HAYLSKITCHEN for 30% off your first order

Nutrition:

• Servings: 2 cups | Serving size: 2 cups
• Calories: 307kcal
• Fat: 3.8g | Saturated fat: 0.1g
• Carbohydrates: 37.3g | Fiber: 7.1g | Sugar: 3g
• Protein: 32.1g