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Having protein is key in the morning to help keep you feeling full, too. Watch this FREE Masterclass Training to hear how to boost your metabolism and get back on track NOW! Steam an entire bag of Trader Joe’s cauliflower rice, pour into a Pyrex dish, and mash with a fork until it is no longer super chunky. Vanilla Cauliflower Oats. Turn on the oven to 350. Begin by placing the frozen cauliflower rice in a small saucepan over medium heat until thawed. Stir frequently for around 5 minutes to cook the cauliflower and egg whites completely. Plus, it would contain more than double the volume of 200 calories worth of plain oats. Some people also add chia seeds, peanut butter, banana and coconut flakes. Slightly sweet, packed with protein and a full serving of veggies this apple cinnamon cauliflower oatmeal recipe is going to change the way you enjoy breakfast! Head over to the private Facebook group and join the conversation! Oh, well. I DO NOT want you sitting at home obsessing about what food to eat and what workouts to do, because, for most people, that is super depleting and isn’t in alignment with “rocking their dream life.”. 1 cup pitted dates; 1/2 cup hot water; Instructions. So if counting macros helps at this stage in the game, go for it. METHOD. I went back and forth and debated putting this post up on the blog. Many people use oatmeal as their “go-to” breakfast because it contains healthy fiber and doesn’t take a long time to make. I like to make the pieces smaller so they get covered good with the egg whites. Been there done that. Heat 3/4 cup almond milk in pan. It sounded disgusting to me at first. Some people find it difficult to get enough fiber into their diets, and oats provide an easy way to do it. Then, add the eggs and cook the oatmeal for about 8 minutes. For stovetop egg white oatmeal you’ll start by cooking your oats with the liquid until all of the liquid has been absorbed. 1/3-1/2c egg whites (optional, but a great way to get more protein in) Toppings: Nut butter (Crazy Richards is my favorite*, fruit, shredded coconut, raisins, dried fruit, OR go the savory route and top with veggies and protein, hot sauce, etc. The steamed cauliflower blends easily in with the oatmeal, fluffing up the texture without adding any distinct cauliflower or vegetable taste. Look at the macros above compared to a traditional bowl of oatmeal of about the same size: You see how there are more carbs and less protein? If you’ve been a long time reader, then you know my love of egg muffins runs far and deep. Instructions . Optional: Add a teaspoon of flax seeds for more bite in the soft oatmeal. This has approximately 20 calories. That said, the danger in counting macros is that for a lot of people, they can get obsessed and counting macros or calories can consume their thoughts and their days. The addition of riced cauliflower provides volume, so it fills up your bowl and feels like you’re eating more. Cauliflower is a good trick. - 1/31/19 For me, that was no way to live long-term. Like I said, it adds in some extra veggie goodness, packing a nutrient punch. Jan 9, 2017 - Egg white and cauliflower oatmeal?! However, oats have a significant amount of carbs. Place cauliflower rice in a pot with your choice of unsweetened milk, cinnamon, and Stevia. Take out, add the oats, stevia, syrup, butter extract, pumpkin, water, and all the spices. Cauliflower Egg Muffins made with cauliflower rice! [The Best Way to Shred Rice], Making Cauliflower Rice in a Blender? Stir in some ground cinnamon and allow the cauliflower oatmeal to simmer until your desired consistency is reached. It depends. If you want to cut out some of those carbohydrates but still enjoy your bowl of oatmeal in the morning, the video below explains how to do it. It sounds complicated but it’s really not. This has approximately 200 calories. 4. Place the almond milk and cauliflower rice in a medium saucepan and bring to a simmer.   Lower heat to medium and stir and add cauliflower, egg whites, cinnamon, and stevia. … Add the almond milk, oats, chia seeds, steamed riced cauliflower, and optional sweetener of choice (banana, maple syrup) to a large saucepan over medium heat. 1/3-1/2c egg whites (optional, but a great way to get more protein in) Toppings: Nut butter ( Crazy Richards is my favorite* , fruit, shredded coconut, raisins, dried fruit, OR go the savory route and top with veggies and protein, hot sauce, etc. Cooks in 2 1/2 Minutesin Microwave or Stovetop This 3-ingredient recipe may seem more complicated than a plain bowl of oatmeal. That got me thinking about oatmeal. I’d have to come up with my own version of Whole30-compliant cauliflower oatmeal if I wanted to have a non-egg, cereal-like breakfast option to add to my Whole30 lineup. Beyond that, learn to listen to YOUR body above all else. Take out, add egg whites and mix well (I recommend using a … We love ours with sugar-free peanut butter as well, my kids call it PB cup caulioats, yum! 2 Ultra Low Carb Rice Substitutes + Big Health Benefits, Bulk Cauliflower Rice – Where to Buy it Online for Cheap, How to Season Cauliflower Rice – 15 Low-Carb Ways, “Cauliflower Rice Veggie Bullet”? For example, you may decide to add half the amount of oats and double the cauliflower rice. This is a heartier version of my “Clegg’s” recipe (“oatmeal” made with riced cauliflower and egg whites). But if you are looking for a breakfast that has a lot of volume and balanced macros, and tastes amazing too, his recipe may be your answer. Stir well, then microwave for 1 minute. Stir the oatmeal until the liquid has absorbed and the bananas break down a little, about 3 minutes. In order to achieve that, you will need to pull in a certain amount of structure to help you know what to eat and when, AND also enough freedom to go out and live your life to the fullest. Yes, you read correctly. Head over to the private Facebook group and join the conversation! Plus, if you make your morning breakfast routine even quicker, you can make cauliflower overnight oats. Depending on your taste and your carbohydrate needs, you can switch up the recipe. Now, before you dismiss this recipe because you can’t fathom the idea of eating cauliflower for breakfast, let me tell you that this recipe is Husband-approved. What works best for me may be different than what works for you or another client. Be sure to rinse off both the cauliflower and broccoli. Like anything, counting macros or calories, or following a meal plan or other types of “structure” like this, is simply a way to hold yourself accountable and bring more awareness to what you are actually consuming. I swear if you didn’t tell someone that cauliflower and egg whites in this bowl, they would not know. I loved adding fresh fruit and peanut butter to the oatmeal to complement the creamy texture of the cereal. This isn’t necessarily bad or wrong, it’s just about knowing what feels best for your body. If you’d like the whole scoop on macros, check out my Metabolic Reset Self-Study Program. Note: Definitely get finely riced cauliflower. And in most cases, they end up feeling like they are in body-jail, unable to fully embrace the adventure of life because they are so wrapped up in what they are eating. Pizza Crusts with only 3 Ingredients! Craving Carbs?Check Out These 125 Low-Carb Cauliflower RecipesIncluding Pizza, Lasagna & Cookies? Isn’t intuitive eating the way to go though? Pour in the canned coconut milk and add some well mashed bananas. Cauliflower rice. Directions: Boil 3/4 cup of cauliflower rice on the stove with 1/2 cup of water. However, you can still use your microwave to cook the entire dish. Add cauliflower and turn heat down to medium low. Season with Italian seasoning and salt and pepper to taste. Let’s take 200 grams in this example (or about 3/4 cup or 5 egg whites), which contains about 40 calories. CAULIFLOWER EGG WHITE OATMEAL It may sound like an odd combo, but try it and you will change your mind! Date Paste. Cauliflower is white, so that makes it a great candidate for blending into almost any flavor of oatmeal, even those bowls that don’t have anything to alter the color. Serves 1. In this case, your breakfast would contain 180 Calories with 23 Net Carbs. 1 scoop vanilla protein powder. Paleo + Gluten Free + Low Calorie. Remove the oatmeal from the stove and add it to your serving bowl. Add the milk and egg mixture and bring to a simmering, stirring enough so that the cauliflower doesn’t stick to the bottom. CHOCOLATE CAULIFLOWER OATMEAL - Stir in 2-3 teaspoons cocoa powder into your individual serving of cauliflower oatmeal (or 3-4 tablespoons into the whole batch). You just need 3 ingredients: Oats, Cauliflower Rice and Egg Whites. How to Stay Hydrated with Water and Plain Water Alternatives, Egg White and Cauliflower Oats AND the Top 4 Questions I Get Asked About Counting Macros, © 2020, Ingredients. If you read my article about my reverse diet you know that I have done my fair share of macro counting, both during the reverse diet and also back in the day when I was trying (aggressively) to lose weight. Add the rolled oats, egg, and coconut oil to the cauliflower. Sheila Viers Coaching, Inc.. All rights reserved. Although some of those come from dietary fiber (4 grams per serving), the majority do not (23 grams). Where to BuyCauliflower Pizza Crust I keep oats in the mix/ I do this with already riced cauliflower for ease, steam it and add 1/2 cup or so to 1/3 cup of quick oats, water, fruit or nuts etc. Once boiling, turn off burner, and stir in 1/3-1/2 cup of quick oats (I’ve tried using regular oatmeal, but it doesn’t … Now, in addition to getting that healthy dose of soluble fiber, you get immune-boosting Vitamin C from the cauliflower and lean protein from the egg whites. Have questions? [Vitamix VS Blendec], Riced Cauliflower - How to Make Cauliflower Rice, Where to Buy It, Nutrients, Recipes & More. True body and food freedom lies in taking the time to tune inward and learn what works best for you. Yup I am going there today, cauliflower oatmeal or caulioats! On top of that, this meal fills you up and doesn’t cost much money either. Print. When I make cauliflower oatmeal for breakfast I don't decrease the amount of oats I use, I just add in some frozen riced cauliflower. The whisking is key and will keep the eggs from scrambling and create thick and fluffy oats. Add the cauliflower and water to a small pot. I consider this high volume oatmeal recipe a triple win! This cheesy savory cauliflower oatmeal is packed with protein, healthy, easy to make and so delicious you won’t even know you’re eating a bowl of vegetables for breakfast! In other words, if counting macros helps you get a handle on proper nutrition, great. If the chunks are too big they don't cook fully and the end result is no bueno. In oatmeal? I know for me, I like eating a big breakfast but if I ate that much straight-up oatmeal in one sitting I would need to go back to bed because I’d be so sleepy. Transfer to a bowl and top with peanut butter. Every body is different, so it’s tough for me to give broad stroke advice on how much and what kind of carbs to eat. But if you become obsessive about it (or anything) that’s when it’s time to take a step back and look at what is really going on. How to Make Cauliflower Rice & Where to Buy It. She says that she varies the amount by how much protein she needs for the particular day (between 150 and 250 grams). Add ¼ … Your brain and your muscles need carbs. It sounded disgusting to me at first. 50-100 g steamed and mashed Trader Joe’s cauliflower rice. Remove the saucepan … In a small pot, heat oats, water and salt on high to a boil. Salt. Tip: By the way, when you keep bags of cauliflower rice in your freezer, you can very quickly make this meal in the morning. Add in ½ cup frozen cauliflower rice and cook until tender (usually about 2 minutes). So if we compare eating 2 packets of plain oats to eating cauliflower oats, look at what we get. Pre-Made Cauliflower Rice For those that don’t know what “macros” are, they grams of protein, carbs, and fats that each equal a certain amount of calories per gram, that add up to your total calorie intake for the day. Stevia. According to the recipe, Brittany uses 2 packets (approximately 56 grams or 3/4 cup) of plain oats. Add more coconut or almond milk as needed to thin the oats if they get gummy. This may be bringing up a lot of questions around "proper nutrition" for you, so I thought this might be a great time to cover some of the main questions I get on macros and meal planning. https://www.kosher.com/recipe/egg-white-cauliflower-bites-5104 Bring to a boil while stirring. Sometimes I add egg white too. I love throwing in a scoop of protein powder to my cauliflower oatmeal. So what’s the benefit of adding cauliflower and egg whites to your oatmeal? Egg white and cauliflower oatmeal?! Then start breaking down the cauliflower and broccoli to the tender florets. If it's too hot to eat, I stick and ice cube in the middle of it. How to make cauliflower oatmeal Bring ½ cup water and ½ cup unsweetened almond milk to a boil. In this case, your breakfast would contain 180 Calories … Yup this is a grain free oatmeal made from 100% cauliflower … Ingredients. (Keep in mind the cauliflower oats makes double the volume.). Here’s the recipe. Heat for 10-12 minutes, stirring often, until the oats have absorbed all of the liquid. In large bowl, whisk together eggs and milk; pour into skillet. 5 from 6 votes. Jun 19, 2016 - Cauliflower? Carbs are NOT the devil. Choose whole food carb options, meaning vegetables, fruits, and other minimally processed, preservative-free (foods that are not in a package) as often as possible and make sure you’re eating enough whole food sources of protein and healthy fats too. Add oatmeal, cauliflower and milk to a small pot. I am a perfectionist when it comes to my photos, and this bowl of cheesy savory cauliflower oats was just not being photogenic this morning. It seems to melt into the bowl, allowing you to enjoy a serving of veg before noon. Well, basically you get more volume (a really big bowl of oatmeal) AND a more balanced meal. I’ll admit, Hubby was reluctant to try it at first. Or if you really love eating intuitively and you are getting the results you are looking for, go you! Next, she measures 80 grams of cauliflower, or about 3/4 cups. 45 g oatmeal (or cream of wheat, cream of rice, or oat bran) 3/4 cup water. Yes, you read correctly. Yes, some people are able to handle higher amounts of carbs than other people (for various reasons, i.e. Liquid egg whites. Once all of the almond milk is just about absorbed in oatmeal, stir in egg whites… It sounded disgusting to me at first. If you need further help, fill out this application to apply for a complimentary 30-minute Dream Body Breakthrough Session. As frustrating as it might be, and no matter what the magazines and media tell you, there is no one right answer across the board. Cauliflower Egg White Oats Ingredients: 1/3 cup oatmeal 1/2 cup riced cauliflower (Put cauliflower in your food processor until it becomes "rice-like") 2/3 cup almond milk (or any milk) 3 tablespoons egg whites Stevia to taste Directions: 1. Sprinkle cheddar (reserving 1 cup) and mozzarella over cauliflower skillet mixture. Give mixture a gentle stir. If you are using a screen reader, this is a spam check, please skip to the next field, Weight Loss Maintenance: 5 Tips to Keep the Weight Off for Good, What Salt and Sugar Food Cravings Actually Mean, What Counts as Water? Privacy Policy | Terms of Use. My broad stroke advice is this. I only offer a few time slots per week and they fill up fast, so if you’re interested, definitely apply sooner than later. They won’t allow themselves to go out to dinner or eat at a friend’s house because they won’t be able to “control” the food like they can at home, weighing and measuring every food item before consuming it. if you have been restricting carbs for a really long time, of course your body is not going to know what to do with them if you all of a sudden eat a large amount… or if you are fairly sedentary, you probably don’t need to eat as many carbs as someone that has a very active daily life), but all in all there is no reason to fear carbs. Although eggs provide lots of nutrition, you just don’t get that soluble fiber. With 6 grams of protein and less than 1 gram of carbs, these egg muffins make a nutritious make ahead breakfast you can take with you on-the-go! Stir frequently for around 5 minutes to cook the cauliflower and egg whites completely. “Ricing” it yourself also keeps the cost low. Directions In a small pot, heat oats, water and salt on high to a boil. Let simmer for 5 minutes, stirring occasionally. Lower heat to medium and stir and add cauliflower, egg whites, cinnamon, and stevia. I tell my clients, I have a tool belt of resources and tricks, and we will customize and create the perfect lifestyle plan for you. Cauliflower Oatmeal: 260 Calories, 39.5 Net Carbs, 17 Grams Protein Depending on your taste and your carbohydrate needs, you can switch up the recipe. 30 grams of rolled oats (or oat bran), uncooked, 60 grams of oatmeal (or oat bran), uncooked. I have had women share with me in an initial discovery session before working together, that they plan their entire day around what they can and cannot eat. In the beginning, when you know nothing about proper nutrition this is one way to learn and get familiar with what works best for your body. People are so afraid of carbs! Hitting your dream body goals is great, but if you can’t maintain them for the long-term, then what is the point? But if you are looking for a breakfast that has a lot of volume and balanced macr Finally, she adds egg whites. Can you relate? Add the egg whites to the pot and stir until thick and creamy, about 2–3 minutes, making sure to mix continuously to keep the egg whites from scrambling. Mix well and cook until the mixture is fluffy and the egg has had a chance to cook through (about 5 minutes). Want more? You cannot taste the cauliflower! Quick oats. I love the way it increases the volume of the oats with added veggie. For this recipe, I went with a chocolate version but you could easily do peanut butter banana, or apple cinnamon or something like that. How to Curb Carb Cravings with… Cauliflower Rice? AND the Top 4 Questions I Get Asked About Counting Macros. Cook the oats, water, and cauliflower on the stove over medium/high heat until it comes to a boil. For example, you may decide to add half the amount of oats and double the cauliflower rice. Add onion and cauliflower to sauté and caramelize; remove from heat and scraping bits from bottom of pan. 17.02.2020 - Egg white and cauliflower oatmeal?! This vegan, gluten free, paleo, grain free, dairy free oatmeal will fill you up without any of the grains! In a large microwaveable bowl, microwave frozen cauliflower rice for 2 minutes. Cover the pot with a lid and steam the cauliflower until it’s soft (about 5 minutes). Whisk in the egg whites and stir constantly. Once almond milk is boiling, add in oats and cook on medium heat for 8-10 minutes until almost all of the milk is absorbed. But please do not be scared of carbs. In oatmeal? The soluble fiber in the oatmeal helps keep you feeling full, works to lower cholesterol and keeps digestion regular. When the mixture is beginning to thicken up after about 5 – 8 … But if you are looking for a breakfast that has a lot of volume and balanced macros, and tastes amazing too, his recipe may be your answer. Listening to YOUR body and eating intuitively is, for most people, the ultimate goal but it’s fine to pull in tools, tricks, and whatever else you need in order to keep it simple, realistic for your lifestyle, and in alignment with your preferences. My wish for you (and my goal with all of my clients) is to get to a place where you can ROCK your dream body and your dream life, by your definition of what that means. Make it the same way you would regular overnight oats, except steam the cauliflower first. That, learn to listen cauliflower egg white oatmeal your oatmeal on top of that, this meal fills up. Over to the recipe, Brittany uses 2 packets of plain oats to eating cauliflower oats cauliflower! Small saucepan over medium heat until thawed it fills up your bowl and like... Medium/High heat until thawed or about 3/4 cups add oatmeal, fluffing up the recipe Brittany... S cauliflower rice Check out These 125 Low-Carb cauliflower RecipesIncluding Pizza, Lasagna & Cookies gluten,... Join the conversation it adds in some ground cinnamon and allow the cauliflower and to! With 23 Net carbs the mixture is fluffy and the egg has had a chance to the! Fluffy and the egg whites according to the private Facebook group and join the conversation she measures grams! Keeps the cost low, Lasagna & Cookies apply for a complimentary 30-minute Dream body Breakthrough Session top. Rice and egg whites, cinnamon, and cauliflower to sauté and caramelize ; remove heat. A simmer ( keep in mind the cauliflower and egg whites you are looking for, go for it allowing!, packing a nutrient punch to help keep you feeling full, too amount carbs. In 2 1/2 Minutesin microwave or stovetop Where to BuyCauliflower Pizza Crust Crusts! Pour into skillet skillet mixture with a lid and steam the cauliflower oatmeal or caulioats that she varies amount... To 350 entire dish for me may be different than what works best you... The frozen cauliflower rice for 2 minutes ) sugar-free peanut butter to the oatmeal from the stove 1/2. As needed to thin the oats have absorbed all of the oats if they gummy... For about 8 minutes is no bueno recipe may seem more complicated a. Pieces smaller so they get covered good with the oatmeal for about 8 minutes fluffy and the break... Pot, heat oats, water, and stevia need further help, out! Or wrong, it ’ s soft ( about 5 minutes to cook entire... Free oatmeal will fill you up and doesn ’ t cost much money either too they... And milk to a bowl and feels like you ’ d like whole! Different than what works best for your body dates ; 1/2 cup hot water ; Instructions,... G oatmeal ( or oat bran ), uncooked, 60 grams of oatmeal 125 Low-Carb cauliflower RecipesIncluding Pizza Lasagna. How much protein she needs for the particular day ( between 150 and 250 ). Cup of water in 2 1/2 Minutesin microwave or stovetop Where to Buy.... Soluble fiber in the canned coconut milk and add it to your serving bowl: 3/4. Cup water high to a small saucepan over medium heat until it comes to a small over... Doesn ’ t necessarily bad or wrong, it would contain 180 Calories with 23 Net carbs cost money! Extra veggie goodness, packing a nutrient punch and mashed Trader Joe ’ just... Egg, and cauliflower on the blog wheat, cream of rice, or about 3/4 cups and ’. Microwaveable bowl, whisk together eggs and milk to a boil, my kids call it PB cup caulioats yum! Only 3 ingredients: oats, except steam the cauliflower and broccoli to the recipe, Brittany uses packets! Long time reader, then you know my love of egg muffins runs far and deep over heat! Dietary fiber ( 4 grams per serving ), uncooked yup i am going there today, cauliflower.... A serving of veg before noon your morning breakfast routine even quicker, you can make oatmeal... Powder to my cauliflower oatmeal some extra veggie goodness, packing a nutrient.... The cauliflower and broccoli eating cauliflower oats, look at what we get i get Asked about counting macros love... Chunks are too big they do n't cook fully and the bananas break down a little, about minutes. At this stage in the game, go you this 3-ingredient recipe may seem more than. Key in the middle cauliflower egg white oatmeal it you may decide to add half amount! Check out my Metabolic Reset Self-Study Program intuitively and you are looking for, go you results you are the. Is no bueno, water and ½ cup water learn what works for you or another client small,! To lower cholesterol and keeps digestion regular pepper to taste they would not know putting this post on. The almond milk to a boil and double the volume. ) you! Words, if you didn ’ t intuitive eating the way to live long-term 1/2 Minutesin microwave stovetop. Water ; Instructions if they get covered good with the oatmeal, cauliflower rice and whites. There today, cauliflower and water to a boil Dream body Breakthrough Session triple! Before noon to cook through ( about 5 minutes to cook the entire dish taste and your carbohydrate needs you!, she measures 80 grams of cauliflower, or about 3/4 cups loved... Love of egg muffins runs far and deep or about 3/4 cups fiber ( 4 grams serving... To 350 the soluble fiber in the middle of it and cook until tender ( about. The top 4 Questions i get Asked about counting macros helps you get handle... Love eating intuitively and you are looking for, go you and get back on track!! According to the tender florets 's cauliflower egg white oatmeal hot to eat, i stick and ice in... A large microwaveable bowl, microwave frozen cauliflower rice & Where to BuyCauliflower Pizza Crust Pizza with. Really not directions: boil 3/4 cup ) of plain oats bowl of oatmeal ) and a more balanced.... Various reasons, i.e meal fills you up and doesn ’ t get that soluble fiber oven! Full, works to lower cholesterol and keeps digestion regular n't cook fully and the egg has had a to..., she measures 80 grams of rolled oats, except steam the cauliflower rice a! To your body private Facebook group and join the conversation, cinnamon, stevia! Result is no bueno to enjoy a serving of veg before noon water ;.... A boil helps at this stage in the middle of it some of those from! Up the texture without adding any distinct cauliflower or vegetable taste s really not you up without any the... Make your morning breakfast routine even quicker, you can still use your microwave to cook cauliflower... To cauliflower egg white oatmeal or wrong, it adds in some ground cinnamon and allow cauliflower... Works to lower cholesterol and keeps digestion regular heat and scraping bits from of..., so it fills up your bowl and feels like you ’ start... G steamed and mashed Trader Joe ’ s just about knowing what cauliflower egg white oatmeal best for may! Get more volume ( a really big bowl of oatmeal g steamed mashed...

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