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Grain Free Pumpkin Cauliflower Oatmeal

This grain gree pumpkin cauliflower oatmeal is the perfect way to start your fall mornings! Vegan, grain free, gluten free, paleo and delicious!

simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

Trying to get more veggies in your day? Me too! That’s why this pumpkin cauliflower oatmeal recipe is perfect for breakfast! I ate the whole bowl and never would have known this wasn’t traditional oatmeal. It was creamy, had great texture and was so simple to make. Did I mention it’s pumpkin!! Yes it’s the perfect way to blend the still not so cool mornings of fall with pumpkin, my one true love. Or maybe it’s the pumpkin spice I love. Did you know I bought a 1 pound bag of pumpin spice so I wouldn’t run out this year? It’s the best!

simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

Instead of hitting up the Bux and getting a sugary fix to my pumpkin spice obsession, I try to add those same flavors into my breakfast routine in a healthier way. Oh and it’s cheaper and so much better for my waist line. No crazy chemicals, added hormones or unnecessary junk in this. Yes I know this doesn’t have the caffeine boost but you won’t have the sugar high to come down from either! Did I mention this recipe for grain free cauliflower oatmeal is ready in the time it takes to wait in line at Starbucks? Yes that’s right, this is a quick and easy recipe!

I have been taking short cuts when I can in the kitchen lately. I used the riced cauliflower from Trader Joe’s. My local grocery store also has riced cauliflower but it’s double the price as my beloved Trader Joe’s. Honestly I should be whipping out my food processor to make riced cauliflower. It doesn’t take very long and you get like double the riced cauliflower for the same price. But you know sometimes, the only way I’m getting healthy food is with some help from the grocery store. Maybe you can relate?

simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

So cauliflower oats, have you tried them? Basically is cauliflower rice but sweet, like oatmeal! I’ve been obsessed with cauli-oats for a few months, and it’s been an awesome way to start the day with veggies when I wasn’t craving a green smoothie or eggs. These are also great to make the night before, like overnight oats, since they don’t require any cooking if you do your meal prep the right way!

simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

I try to set my week up for success by doing some simple meal prep on the weekends. I’m not talking about making extravagant meals, I often don’t have time to even meal plan, but what I do always have time for is to make some staple items that I can then use throughout the week in various meals. You know the things that seem to take all of your time during the week. Like waiting for quinoa to cook or chicken to roast.

Instead do it all in BIG batches on the weekend and in the same amount of time, you have food for 2-3 meals! I don’t season things so I can use them in a bunch of different recipes! This is the time I also try to microwave or steam my cauliflower rice. I either empty a few bags of Trader Joe’s riced cauliflower into a large glass bowl or I take a cauliflower head and rice it down in the microwave. Add the juice of half a lemon (to help with the smell) and microwave for 5-6 minutes on high. This way the riced cauliflower is ready for me all week for breakfast, lunches or dinner!

simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

If you have been looking for a change in your breakfast routine, I urge you to try this grain free pumpkin cauliflower oatmeal recipe! It’s 2-3 servings of veggies, protein, and some healthy fats from the pumpkin seeds. You get your pumpkin spice fix with lots of vitamins and minerals. Oh and if you are one of the few that hates pumpkin (so sad), try this apple cinnamon cauliflower oats recipe, I think you will love it!!

simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

This Pumpkin Cauliflower Oatmeal comes together in no time!

I love cauliflower oatmeal. Don’t forget to check out this recipe Cinnamon Bun CauliOats!

★ Did you make this recipe? Please give it a star rating below!
simple grain-free pumpkin cauliflower oatmeal with pumpkin seeds and coconut flakes

Grain Free Pumpkin Cauliflower Oatmeal

This simple grainfree pumpkin cauliflower oatmeal recipe is vegan, gluten free, grain free, paleo and delicious! Perfect way to start the day!
5 from 3 votes
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Course: Breakfast
Cuisine: American
Keyword: cauliflower oatmeal
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Servings: 1

Guided Recipe Video



  • In a small bowl, microwave the riced cauliflower for 4-5 minutes if you haven't already had a chance to steam it earlier in the week.
  • To the riced cauliflower add pumpkin puree and 1/3 cup of milk.
  • Stir in the protien powder and pumpkin spice. Add more milk if necessary until you get a creamy dreamy consistency.
  • Top with pumpkin seeds and a drizzle of maple syrup (optional)
See how I calculate food cost.

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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Overhead shot of large white bowl filled with grain free pumpkin cauliflower oatmeal topped with coconut flakes and pumpkin seeds. Pinterest text on the top of the photo

Recipe Rating


Tuesday 23rd of February 2021



Tuesday 3rd of November 2020

DELISH spin on normal cauli oats to work through some pumpkin in my fridge. Added chai to spice it up and topped with some blueberries.


Tuesday 13th of March 2018

I've been trying to fit more veggies in and this was perfect. Thank you.

Ellen @ My Uncommon Everyday

Saturday 29th of April 2017

I eat something like this *almost* everyday, whether for breakfast, lunch, dinner, or snack! I usually top it with banana and nut butter and can't get enough. :)

amanda -runtothefinish

Tuesday 25th of October 2016

Stellar!!! I love this combo!