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!!

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??

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!

Ok back to the caulioats. So I mentioned in this apple cinnamon caulioats post some of my best practices which included having already cooked and cooled the riced cauliflower. Need some tips on how to make cauliflower rice at home? Check out this post on how to make cilantro lime cauliflower rice!

One of the keys to making this cinnamon bun caulioats packed with nutrition is using protein powder. I love VegaOne Performance Protein in vanilla for this. It’s got 30 grams of vegan protein and it tastes heavenly in this dish. 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.

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!!

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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!

Course Breakfast

Cuisine American

Keyword cauliflower oats, caulioats

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings 1

Calories 498 kcal

Author Bites of Wellness

Ingredients

• 1- 1 1/2 cups cooked cauliflower rice cooled
• 1 scoop vanilla protein powder I used Vega One Performance Protein
• 1/2-3/4 cup milk depending on your protein powder
• 1 1/2 tsp. cinnamon
• 1-2 tbs. raisins
• 1-2 tbs. walnuts chopped
• 1 tbs. coconut butter

Instructions

1. Cook cauliflower rice for 5 minutes in microwave.

2. In a large bowl combine the cooled cauliflower rice, protein powder, milk and cinnamon.
3. Once combined, top with raisins, walnuts and coconut butter.
4. Enjoy!

Nutrition Facts

Cinnamon Bun Caulioats

Amount Per Serving

Calories 498 Calories from Fat 180

% Daily Value*

Total Fat 20g 31%

Saturated Fat 4g 20%

Sodium 662mg 28%

Potassium 1363mg 39%

Total Carbohydrates 48g 16%

Dietary Fiber 19g 76%

Sugars 10g

Protein 41g 82%

Vitamin C 233.7%

Calcium 46.2%

Iron 42%

* Percent Daily Values are based on a 2000 calorie diet.

What about you?

• What time do you eat breakfast?
• Have you tried caulioats yet?
• Do you do meal prep? What do you make?