Peanut Butter Cup Vegan Cauliflower Keto Oatmeal (Low Carb Gluten Free NO-Oatmeal)

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This Peanut Butter Cup Vegan Cauliflower Keto Oatmeal (aka Gluten Free No-Oatmeal) is a grain-free, low carb, protein rich breakfast.

As a healthy food blogger, I really truly believe that I have a huge responsibility to deliver in the breakfast department. I just think that a tasty, delicious and nourishing breakfast really sets the tone for the day. While I personally am a huge fan of oats, I have gotten a lot of requests from my readers for some awesome low carb options that still rock. Friends, this peanut butter cup vegan cauliflower keto oatmeal it IT.

I love the idea of oatmeal and porridge in the morning, but I also see the importance of making sure my oatmeal bowl has a lot of protein in it. I’ve made proats or protein oatmeal, zucchini oats, lots of overnight oats, a hemp hearts only no-oatmeal bowl, and today we’re upping the fibre, increasing those healthy fats and making an AH-MAZ-ING no-oat bowl that TASTES LIKE A PEANUT BUTTER CUP.

You’re not going to be mad about morning anymore.

How to Make Peanut Butter Cup Vegan Cauliflower Keto Oatmeal (aka Gluten Free NO-Oatmeal)

These days, it’s really easy to buy cauliflower rice either in the produce section or in the freezer. I basically always have a few packs in my freezer for whipping up a quick side dish or this peanut butter cup vegan cauliflower keto oatmeal.

Then, I just cook the cauliflower rice in a pot with some hemp hearts for added protein, fibre and healthy fats in a little cocoa powder, peanut butter (HELLO MAMA), and coconut milk. You can totally swap in regular dairy milk if you don’t want this to be vegan, or use almond, soy, whatever you want or have on hand – especially if you want this to be lower calories, but the coconut milk is the creamiest option and highest fat if you want a keto breakfast.

Since there is no added sugar in this recipe, the peanut butter is really key to adding flavour but if you don’t mind a little more carbs, throw in a super ripe banana for natural sweetness. I even gave my one year old son this peanut butter cup vegan cauliflower keto oatmeal so that he could eat with mama and he loved it. He’s obsessed with peanut butter, and I love the added nutrition from the hemp hearts for him, so we love this dish.

Now for the big question- DOES THIS TASTE LIKE CAULIFLOWER?

Honestly, no. Cauliflower has such a neutral flavour, it’s easily overpowered by the peanut butter cup flavours so you get the high fibre benefits without feeling like you’re eating veggies.

Honestly, if you were serving this to your family, you could totally mix half cauliflower, half oatmeal, add a little maple or a ripe banana and be really proud that you got your kiddos to eat a vegetable for BREAKFAST. You’re welcome.

Now loves, have you tried this gluten free peanut butter cup vegan cauliflower keto oatmeal?

What are some of your favourite ways to sneak veggies into your morning for breakfast?

Leave me a comment below with your thoughts!

Peanut Butter Cup Vegan Cauliflower Keto Oatmeal

This Peanut Butter Cup Vegan Cauliflower Keto Oatmeal (aka Gluten Free No-Oatmeal) is a grain-free, low carb, protein rich breakfast.

4.15 from 14 votes

Print Pin Rate

Course: Breakfast

Cuisine: American

Prep Time: 5 minutes minutes

Cook Time: 12 minutes minutes

Servings: 6 people

Calories: 392kcal

Author: Abbey Sharp

Ingredients

• ▢ 6 cups cauliflower rice
• ▢ 1/2 cup hemp hearts
• ▢ 3 cups full-fat coconut milk or almond, soy, etc.
• ▢ 1/2 cup natural peanut butter
• ▢ 1 tbsp unsweetened cocoa powder
• ▢ 1 tsp cinnamon
• ▢ Pinch salt
• ▢ Topping:
• ▢ Coconut milk optional
• ▢ Crushed peanuts optional
• ▢ Cacao nibs optional
• ▢ Peanut butter optional
• ▢ Melted no-sugar-added dark chocolate optional
• ▢ Hemp hearts optional

Instructions

• To a medium skillet, add the cauliflower, hemp hearts, coconut milk, peanut butter, cocoa powder, cinnamon and salt over medium heat. Stir while cooking until the cauliflower softens and the mixture thickens, about 10-12 minutes.
• Divide among six bowls, and top with optional toppings.

Nutrition

Calories: 392kcal | Carbohydrates: 16g | Protein: 15g | Fat: 33g | Saturated Fat: 22g | Cholesterol: 1mg | Sodium: 126mg | Potassium: 741mg | Fiber: 6g | Sugar: 4g | Vitamin A: 120IU | Vitamin C: 78.2mg | Calcium: 90mg | Iron: 6.9mg

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Updated on July 1st, 2020

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.