Sneak veggies into breakfast with this delicious Mango Cauliflower Oatmeal!! This breakfast is fast, easy and a tasty way to start your day off right.
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These Mango Cauli Oats seem to have been set on repeat in my house! I've been loving these creamy oats so much! They're a healthy and wholesome way to start your morning and we get bonus points for sneaking veggies into breakfast, right?!
This recipe is the first of my Veggies for Breakfast Series to show how you can incorporate vegetables into your breakfasts without even noticing!
If you're a veggie lover like me- you should dive into the world of savory oatmeal! I ate these savory oats for a year straight a few years back and they're still a winner in my book!
Benefits of adding Cauliflower to Oatmeal
Adding cauliflower to oatmeal can offer several health benefits, combining the nutritional advantages of both foods. Here are some key benefits:
1. Boosts Nutritional Value
- Fiber: Cauliflower is high in fiber, which aids in digestion, promotes feelings of fullness, and supports gut health. Adding it to oatmeal boosts the fiber content, making it even more filling and nutritious.
- Vitamins and Minerals: Cauliflower is rich in vitamins C, K, and several B vitamins, such as folate. It also provides essential minerals like potassium, magnesium, and manganese.
2. Low in Calories, High in Nutrients
- Cauliflower is low in calories, making it an excellent addition for those looking to maintain a healthy weight or reduce calorie intake. It provides essential nutrients without adding many calories to your oatmeal.
- Both cauliflower and oatmeal are filling, so combining them can help keep you feeling full and satisfied for longer.
3. Improves Blood Sugar Control
- Oatmeal has a low glycemic index, meaning it has a minimal impact on blood sugar levels, and it can help with sustained energy. When you add cauliflower, which is low in carbohydrates, you work to further stabilize blood sugar levels.
4. Adds Texture and Volume
- Adding cauliflower, especially when it's finely grated or riced, can give your oatmeal a creamier texture and additional volume, making it more satisfying without a lot of extra calories.
5. Versatile Flavor Pairing
- Cauliflower has a mild flavor that can easily blend into your oatmeal, complementing sweet or savory additions like spices, fruits, or nuts. It can absorb the flavors of the spices or toppings you use, offering a versatile and creative way to enjoy oatmeal.
This combination will not only help you diversify your oatmeal but also maximize its health benefits!
Substitutions & Variations
Both oatmeal and cauliflower have mild flavors and are a blank slate for any flavors you may like to add! I took advantage of the mild flavors here to add mango and vanilla, which can often be flavors that are overpowered. But here they can really shine!
Try other Cauliflower Oat variations like these:
- Swap the Fruit- instead of mango, try diced apples or berries!
- Add some spices- Add cinnamon for a warm and cozy breakfast.
- Up the protein- Try mixing in some vegan protein powder for a flavor boost and to increase the protein in your breakfast!
- Switch up the Oats- I like quick oats here because it blends with the texture of the riced cauliflower really well! However, you can swap the grain for whatever version of oats you like. Just be aware that it will affect the cooking time depending on what you choose.
- Go Savory - Cauli Oats can be a great based to try out some savory oatmeal! Stirring in some nutritional yeast, oregano and silken tofu is a great place to start.
Storage
This recipe makes one serving, however, it's great to make ahead! Store the oatmeal in a sealed container in the refrigerator. Warm in the microwave and use water or plant milk to thin the oatmeal to your desired consistency when enjoying.
Yes! These oats can also be made as overnight oats! Mix everything up into a bowl or container and let it sit in the fridge overnight. Enjoy cold or warm!
Yes, as long as you use quick oats that are certified gluten free, this recipe will be completely gluten free.
Flax seed can quickly go rancid if not handled properly, and it has close to no benefit when eaten in its whole form. For the best result, I buy whole flax seed and ground it up in my blender. Then I store it in the freezer, grabbing a scoop from there whenever I need it. It should keep fresh in the freezer for up to 6 months.
Related
Looking for other recipes like this? Try these:
Did you make this recipe? Please leave a comment and ⭐⭐⭐⭐⭐ rating below! Take a picture and tag me on Instagram @samcookskindness !
Recipe
Mango Cauliflower Oatmeal with Quick Oats
Ingredients
- ¾-1 cup frozen cauliflower rice unflavored
- 1-1½ cup frozen mango bite sized pieces or carefully cut smaller
- ¾ cup quick oats gluten free if needed
- ½ teaspoon vanilla extract
- 1¼ cup water
- 1 tablespoon ground flax seed
Optional Toppings
- 1 sliced banana
- splash soy milk
- 1 tablespoon toasted coconut flakes
Instructions
Microwave Instructions
- Add all ingredients, except ground flax to a large microwave safe bowl and mix.¾-1 cup frozen cauliflower rice, 1-1½ cup frozen mango, ¾ cup quick oats, ½ teaspoon vanilla extract, 1¼ cup water
- Microwave for 2 minutes, carefully remove and stir. Microwave another 1-2 minutes until oats are soft and warmed through.
- Top with flax and any other optional toppings you like. Add a splash of water or soy milk to obtain your desired consistency. The sliced banana will add the perfect amount of sweetness if you like your oatmeal sweeter. The toasted coconut gives a nice texture and a nice flavor.1 tablespoon ground flax seed, 1 sliced banana, splash soy milk, 1 tablespoon toasted coconut flakes
Stovetop Instructions
- Add all ingredients, except ground flax to a medium saucepan, cover and cook over medium-low heat until the frozen ingredients are hot and the oats are tender, about 8-10 minutes. Stir well.
- Top with flax and any other optional toppings you like. Add a splash of water or soy milk to obtain your desired consistency. The sliced banana will add the perfect amount of sweetness if you like your oatmeal sweeter. The toasted coconut gives a nice texture and a nice flavor.
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