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Gluten-Free Pumpkin Spiced Cauliflower Oatmeal

Updated: Oct 22

This hearty cauliflower bowl is gluten-free, dairy-free, and gut-friendly. Made with cauliflower in place of oats and topped with fresh fruit and nuts, this healthy low-carb breakfast can be made in just five minutes!

The weather is finally cooling off, which means it's time to start turning up the heat on your morning routine.

We've all been there: you wake up in the morning and are excited to get started on your day, only to realize that you have no idea what to eat. You'd love to make something healthy, but you just don't have the energy! What if there were a food that could be ready in minutes and would keep you full until lunch?

Well, guess what? There is! And it's called cauliflower oatmeal.

This hearty bowl is gluten-free, dairy-free, and gut-friendly. Made with cauliflower in place of oats and made in just five minutes!

Kristy’s Meal Prep Tip ~ Make a double or triple batch of this recipe, and you can separate it into smaller containers for breakfast later in the week.

Cauliflower is a great alternative to grains—it's high in fiber and low in carbs, so it won't spike your blood sugar. Plus, the texture of cauliflower is perfect for replacing oats in oatmeal recipes: it has a similar soft, chewy texture that pairs well with all sorts of toppings.

Gluten-Free Pumpkin Spiced Cauliflower Oatmeal


Feel free to substitute whatever you'd like. This recipe makes one (1) serving!

  • 1 cup raw riced cauliflower

  • 1/3 cup pumpkin puree

  • 1 teaspoon pumpkin pie spice

  • 1/3–1/2 cup of plant-based milk of your choice

  • 1 scoop vanilla protein powder (optional)

  • 1 tablespoon maple syrup

  • Optional toppings: sliced banana, walnuts, pumpkin seeds, almond butter


Don't overcomplicate- it's easy as 1, 2, 3!

  1. Steam cauliflower according to package directions (or 3–5 minutes on the stovetop).

  2. Drain water from the pot. Add pumpkin puree, pumpkin pie spice, plant-based milk, and protein powder.

  3. Stir well to combine.

  4. Pour mixture into a small bowl and drizzle with maple syrup. Add desired toppings.

  5. Enjoy!

I love enjoying mine with pepita seeds (or pumpkin seeds) and fresh bananas! I know it can be hard to find yummy alternatives to some of our favorite foods when living a gluten-free or vegan lifestyle. Hopefully, this recipe helped satisfy your warm oatmeal craving!

Make sure you leave a comment below to let me know what you thought!

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