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Chocolate Peanut Butter Low Carb Oatmeal

$3.94 Recipe/$3.94 Serving

Chocolate peanut butter cauliflower oatmeal is the perfect low carb breakfast, especially if you love oatmeal! Made with cauliflower rice, protein powder and peanut butter, this is so easy to make and just as comforting and delicious as oatmeal! This recipe is vegan, dairy free, gluten free and grain free!

Chocolate Peanut butter Low Carb Oatmeal in a bowl with peanut butter, cocoa nibs and hemp hearts on top

Why you will love this recipe

  • Who doesn’t love chocolate and peanut butter together? This low carb oatmeal is like a healthy dessert you can eat for breakfast! Great for snacking too!
  • Made with frozen riced cauliflower, this is ready in just 5 minutes and is great for quick and easy breakfast!
  • Super filling! The cauliflower and chia seeds add fiber, the protein powder adds protein and the peanut butter adds healthy fats, making for a super filling and delicious meal!
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Ingredients

  • Frozen cauliflower rice – you can find frozen riced cauliflower in most stores. I like to use frozen (vs. making fresh) as I find that frozen cauliflower rice does not have as strong of a cauliflower flavor vs. fresh.
  • Chia seeds – this helps to thicken the oatmeal and adds more fiber.
  • Dairy free milk – use whatever milk you have on hand. If you want this to be super creamy and thick, you may want to use canned coconut milk.
  • Cacao powder – cacao powder is typically less bitter than cocoa powder. It is unsweetened and has an intense chocolate flavor. Most protein powders have an added sweetener which helps to add sweetness to this entire recipe. You may want to add your own favorite sweetener if you aren’t using protein powder.
  • Peanut powder – you could also use peanut butter in place of the peanut powder. The peanut powder helps to make the recipe thick and creamy.
  • Vegan Chocolate Protein Powder – I like to use vegan protein powder in my recipes. It thickens the oatmeal and makes it really creamy and hearty. If you want to use whey protein or collagen peptides, you many not need to add any extra milk to the recipe. For collagen or any unsweetened protein powder, you will want to add your favorite sweetener as well.
  • Toppings (see options below)
Chocolate Peanut butter Low Carb Oatmeal in a bowl with peanut butter, cocoa nibs and hemp hearts on top

How to make low carb oatmeal

Start by microwaving the frozen cauliflower rice for 3 minutes on high (or cook on the stove over medium heat for 5-6 minutes, covered).

Add the chia seeds, ½ cup dairy free milk to the cauliflower rice and stir well.

Add the cacao powder, peanut flour and protein powder. Stir well.

Optional: Add more milk 2-3 tbsp at a time until you get the desired consistency you want.

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Top tips

  • Use frozen cauliflower rice! This not only makes this recipe ready in under 5 minutes, but the frozen cauliflower rice often has less of a cauliflower taste vs. fresh cauliflower rice.
  • Add more creaminess with peanut butter as a topping! Adding healthy fats to this oatmeal will make it even creamier when you stir in the peanut butter.
  • Make this your own! Add your favorite toppings or change up the flavors. If you need this to be peanut free, omit the peanut powder and instead stir in almond butter, cashew butter or tahini to make it thick and creamy!

What are the best toppings for low carb oatmeal

The toppings are often the best part! This low carb cauliflower rice oatmeal can be made differently every time you make it based on the toppings you choose! Here are some of my favorites:

  • Peanut butter, almond butter, cashew butter or tahini
  • Cacao nibs – these are made from crushed cacao pods. They are unsweetened but add a depth of chocolate flavor.
  • Hemp hearts – these pack so much protein! Each serving (3 tablespoons) has 10 grams of protein!
  • Low carb fruit – strawberries or raspberries would be great on top of the chocolate peanut butter mixture.
  • Chopped nuts – you could use peanuts, almonds, cashews, pistachios, pumpkin seeds, sunflower seeds.
  • No added sugar chocolate chips – really make this dessert for breakfast by adding some chocolate chips! I love the unsweetened 100% cacao chocolate chips from Trader Joe’s for a budget friendly find. The 100% cacao chips from Pascha are my splurge purchase at least once a month!
  • Sliced bananas – not low carb but would be amazing with the chocolate peanut butter flavors!
Chocolate Peanut butter Low Carb Oatmeal in a bowl with peanut butter, cocoa nibs and hemp hearts on top

Does this taste like cauliflower?

Thanks to the protein powder and peanut powder, the cauliflower is very masked and just blends into the background! If you aren’t sure about this, start small with ½ cup of cauliflower and ¼ -1/2 cup of oats and slowly start adding more and more cauliflower.

How to add protein to this low carb oatmeal

  • I love using vegan protein powder. It absorbs the liquid and makes a thick and creamy base for the cauliflower rice. I use Nuzest protein when making protein oatmeal or baking!
  • Whey protein or bone broth protein powder – these do not have the same ability to absorb the liquid and make a thick and creamy base. Because of this, you will likely need less dairy free milk but should still end up with a tasty breakfast!
  • Collagen peptides – these are unsweetened and have no added flavor. They dissolve into hot or cold liquids. You will likely want to decrease the amount of dairy free milk plus add your own favorite sweetener. You could use honey, maple syrup or low carb maple syrup to avoid having sugar not dissolve all the way.
  • Greek style yogurt (regular or dairy free) – if you don’t have protein powder, adding yogurt is a great way to make these low carb oats thick and creamy. If you are using a vanilla (that is sweetened) there is no need to add more sweetener. If you are using unsweetened yogurt, add your favorite sweetener (see above for ideas).
  • Hemp hearts – as I mentioned above, hemp hearts are a great source of protein. Add 3 tablespoons for 10 grams of protein! Be sure to reduce the amount of dairy free milk and add your favorite sweetener.

Ways to naturally sweetened this oatmeal

Like I mentioned, most vanilla or chocolate protein powders will have sweetener already added, making it unnecessary to add any additional sweeteners. If you are not using a sweetened protein powder, here are some great options to sweeten this cauliflower rice oatmeal:

  • Mashed banana – this will naturally sweeten the oatmeal and help with the creamy consistency. Be sure it’s extra ripe to make it extra sweet!
  • Maple syrup or honey – add ½ tablespoon at a time until you get to your desired sweetness.
  • No added sugar maple syrup – typically this is make with monk fruit and is pretty sweet. You may want to start with 1 teaspoon and increase it 1 teaspoon at a time until you get your desired sweetness.

Chocolate Peanut butter Low Carb Oatmeal in a bowl with peanut butter, cocoa nibs and hemp hearts on top

Other flavor combinations

  • Peanut butter cookie – omit the cacao powder and use vanilla protein powder instead.
  • Peanut butter and jelly – omit the cacao powder, use vanilla protein powder and stir in 1-2 tablespoons of your favorite jelly.
  • Apple Cinnamon – omit the cacao powder and peanut powder and use vanilla protein powder. Top with cinnamon apples.
  • Chocolate covered strawberry – omit the peanut powder and add sliced strawberries and chocolate chips.

What is peanut powder

Peanut powder is made by roasting peanuts, pressing the oil out of the peanuts and grinding what is leftover down into a flour. Peanut powder is high in protein but much lower in fat than peanut butter.

Peanut powder is sold at most grocery stores and is usually in the same area as the peanut butter. You can also find it at Trader Joe’s around the hemp hearts and ground flax. You can also get peanut powder online. Some brands have added sugar, so be sure to check the label if you are low carb.

Storage

This is best made fresh (within 24 hours) since the protein powder can start to get gritty over time. You can make this ahead and store it in the fridge overnight to make it more like overnight oats.

I do not recommend freezing this but you can store the cauliflower rice frozen and whip this up in just a few minutes.

Substitutions

  • Frozen cauliflower rice – You could use grated zucchini in place of the frozen cauliflower rice. You will want to squeeze out most of the liquid from the zucchini after grating it and likely won’t need to cook it for more than 1 minute since it won’t be frozen.
  • Chia seeds – Chia seeds help to thicken the oats. You could also use ground flax seeds in place of the chia seeds or omit them from the recipe.
  • Dairy free milk – use whatever milk you have on hand, dairy free or regular milk.
  • Cacao powder – like I mentioned above, cacao powder tends to be less bitter than cocoa powder. However if cocoa powder is all you have on hand, you can easily use it in place of the cacao powder. You may need to add 1 teaspoon of maple syrup if you find it to be too bitter.
  • Peanut powder – this can be found in most grocery stores (near the peanut butter) or in the same area as the ground flax and hemp hearts of Trader Joe’s. You can easily swap out 1-2 tablespoons of regular peanut butter (or almond butter, cashew butter, tahini, sunflower seed butter) in place of the peanut powder.
  • Vegan chocolate protein powder – you can also use vanilla if you don’t have chocolate on hand. Use whatever protein powder you have on hand or omit the protein and use one of the other protein sources above. Remember you may need to reduce the dairy free milk and add your favorite sweetener.
  • Toppings – you don’t have to add any toppings, but really they are the best part! See all the ideas listed above to make this exactly what you are craving!

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Chocolate Peanut butter Low Carb Oatmeal is the perfect low carb breakfast! Gluten free, grain free, vegan and dairy free #lowcarb #oatmeal #chocolate #peanutbutter | bitesofwellness.com

Chocolate Peanut Butter Low Carb Oatmeal

$3.94 Recipe/$3.94 Serving
Chocolate peanut butter cauliflower oatmeal is the perfect low carb breakfast! Made with cauliflower rice, protein powder and dairy free milk, this vegan breakfast is gluten free and grain free but just as satisfying and creamy as regular oatmeal!
5 from 2 votes
Print Pin Save Rate
Course: Breakfast
Cuisine: American
Keyword: cauliflower oatmeal, cauliflower rice oatmeal, low carb oatmeal
Prep Time: 3 mins
Cook Time: 1 min
Total Time: 4 mins
Servings: 1 serving

Guided Recipe Video

Ingredients

Instructions

  • Microwave the riced cauliflower 3 minutes (or cook on the stove until hot about 5-6 minutes covered)
  • Add the chia seeds and 1/2 cup of the dairy free milk. Stir well
  • Add the rest of the ingredients and stir well. 
  • Note: Add the additional milk 2-3 tbsp at a time. If you are using the Vega Performance protein, you will need the entire remaining 1/2 cup (1 cup total for the recipe)
  • Note: If you are not adding a sweetened protein powder, be sure to add stevia or your favorite sweetener. 

Notes

Note: If you are not using a vegan protein powder, you likely will not need as much dairy free milk. You may also need to add your own sweetness if you are not using a pre-sweetened protein powder.
If you are choosing not to use a sweet protein powder, you will want to sweetened up this cauliflower oatmeal. Here are some great options:
  • Mashed banana – this will naturally sweeten the oatmeal and help with the creamy consistency. Be sure it’s extra ripe to make it extra sweet!
  • Maple syrup or honey – add ½ tablespoon at a time until you get to your desired sweetness.
  • No added sugar maple syrup – typically this is make with monk fruit and is pretty sweet. You may want to start with 1 teaspoon and increase it 1 teaspoon at a time until you get your desired sweetness.
Topping ideas:
  • Peanut butter, almond butter, cashew butter or tahini
  • Cacao nibs 
  • Hemp hearts
  • Low carb fruit 
  • Chopped nuts
  • No added sugar chocolate chips 
  • Sliced bananas
See how I calculate food cost.

Nutrition Information

Nutrition Facts
Amount per Serving
Calories
355
Fat
 
12
g
Carbohydrates
 
28
g
Fiber
 
14
g
Sugar
 
5
g
Protein
 
42
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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