Cinnamon Bun Caulioats (Gluten Free, Grain Free)

Bursting with flavor this bowl of cinnamon bun caulioats is the perfect breakfast or pre workout  meal!  If you are trying to get more veggies in your day then this vegan, gluten free, paleo, whole30 approved breakfast is for you!!

cinnamon bun caulioats packed with veggies

Breakfast do you love it??  I have a confession to make. I rarely eat breakfast before noon! Gasp! I know, that’s against everything you expect from a personal trainer and nutrition coach right?  Well if you know me that won’t be a surprise. My philosophy is that you have to do what you can maintain long term. That’s why I don’t believe in diets! And to be honest I like to sip coffee and get some work done before eating breakfast. I still adore breakfast foods though so you better believe I don’t miss out on that meal. It’s just a little later in the day.

And my new favorite obsession has been protein caulioats or cauliflower oats. This bowl of cinnamon bun caulioats has all your favorite flavors of a cinnamon bun without the added carbs, unnecessary fats and all that sugar. Oh and the added benefit of protein, vegetables, vitamins and minerals and fiber! I’m pretty sure you know what version of cinnamon buns I would recommend to my nutrition clients right??

vegan cinnamon bun caulioats breakfast

Did I mention this cinnamon bun caulioats can be ready in about 3 minutes? And you thought you didn’t have time to make a substantial breakfast. What’s the secret?  Meal prep of course. And I’m not talking that drawn out meal prep that no one has time for. I’m talking the 1-2 hours do the things that take the longest so you can save time during the week. My meal prep that includes ricing cauliflower and making quinoa (or some other grain) and maybe a batch of crockpot chicken breast or black beans.

Don’t have time for that?  Hit up Trader Joe’s (or Target) and buy some frozen riced cauliflower and quinoa. Done! Meal prep made easy!

cinnamon bun caulioats with drizzled coconut butter

Need some tips on how to make cauliflower rice at home? Check out this post on how to make cilantro lime cauliflower rice!

How to add protein to this Cauliflower Oatmeal

One of the keys to making this cinnamon bun caulioats packed with nutrition is using protein powder. I love Nuzest Pea Protein in vanilla for this. Nuzest is plant based protein without any added sugar or artificial sweeteners. I have to admit I don’t drink protein shakes. This girl likes to make food or green smoothies with my protein powder (but the mocha of this brand I will drink as a shake with just unsweetened coconut milk. It’s so good.) Ok back to protein, you can use a whey protein for this as well but I can’t promise the texture will be exact so you might need to add one or two teaspoons of chia seeds as well to help thicken it to the right consistency.

cinnamon bun caulioats in a red bowl

You will also need some coconut butter to get that yummy frosting layer. The best part is that the coconut butter will harden on the cold caulioats so you get to break through the shell if you let it sit for a few minutes. Sounds amazing right? Well it is. And that makes it the perfect mid-afternoon break up the day at work snack too. Tell me when is the last time you had vegetables during your 3pm slump! Well now it’s going to be EVERYDAY!!

cinnamon bun caulioats with raisins and nuts
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Bursting with flavor this bowl of cinnamon bun caulioats is the perfect breakfast or pre workout meal! If you are trying to get more veggies in your day then this vegan, gluten free, paleo, whole30 approved breakfast is for you!! |
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Cinnamon Bun Caulioats

These cinnamon bun caulioats are the perfect breakfast! These caulioats are packed with veggies, protein, and fiber and are gluten free, vegan, paleo, whole30 approved caulioats. These even have frosting!
5 from 1 vote
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Course: Breakfast
Cuisine: American
Keyword: cauliflower oats, caulioats
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1



  • Cook cauliflower rice for 5 minutes in microwave.
  • In a large bowl combine the cooled cauliflower rice, protein powder, milk and cinnamon.
  • Once combined, top with raisins, walnuts and coconut butter.
  • Enjoy!

Nutrition Information

Nutrition Facts
Amount per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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  1. Who would have thought that eating cauliflower for breakfast could taste so good!? ;p Thanks for sharing at #SmallVictories

  2. Oooo, I like this idea a lot! :D! And what what for 3 minute prep time!? Can’t wait to try this! <3

  3. The caulioats make me a little nervous, but cinnamon bun…I’m sold. Can’t wait to try this.Now that I have time for breakfast, I’m looking for new recipes!

  4. 5 stars
    Another great caulioat recipe. Bravo. I am a breakfast first thing with coffee kind of girl. xo Lauren

  5. What a yummy idea! I have not had caulioats yet. I’m fascinated.
    I would be soooo hungry not to eat before noon! I like to eat at 7!

  6. I’m seriously obsessed with this idea. I really must try it! Maybe for dinner tonight lol

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