Apple & Cinnamon N’Oatmeal – The Paleo Answer to Warm Cereal

I must admit that since going paleo, which has now been a full year, by the way, I have on more than one occasion missed the comforting feeling of sitting myself down to a good bowl of warm cereal in the morning, especially during the last few months. As much as I now enjoy my ground beef, meat stews and various egg dishes for breakfast, I must admit that something really has to be said for thick, creamy and warm cereal on a harsh, icy cold winter morning. Still. It was a sacrifice I was very willing to make. After all, I’d found a great variety of more than suitable “replacements”…

Apple Cinnamon N'Oatmeal |

But now that I’ve made this amazing new discovery, I don’t have to sacrifice anything anymore. I can splurge on warm “cereal” for breakfast as often as I want.

Just wait ’til you find out what this is, guys. You’re simply not going to believe it. When I first read about it on Healthy Living How To, I was like: “OMG, NO WAY! Why did I never think of this?”

For what you are looking at isn’t even close to being cereal. In fact, it’s mainly… cauliflower and eggs!

Yes, you read that one right. Riced cauliflower, cooked just like you would oatmeal, to which a couple of beaten eggs have been added. And I swear to god, this stuff is like a hundred times better than oatmeal.

Surprisingly enough, the cauliflower doesn’t turn to mush. Just like oatmeal, it gets really creamy overall but still maintains a nice little crunch to it. And in all honesty, you cannot taste the cauliflower in the least.

Trust me. You just HAVE to give this a try! It’s like pure magic.

Apple Cinnamon N'Oatmeal |

By far, my favorite way to rice cauliflower is in the food processor. It’s fast, it’s easy and produces the best “rice” consistency, in my opinion.

Simply cut the cauliflower into very small florets, throw them in the bowl of the food processor without overcrowding it and pulse a few times until the cauliflower has the desired coarseness. Ten to fifteen short pulses usually do the trick.

Apple Cinnamon N'Oatmeal |

A small food processor such as the Ninja Prep Master works wonders for small quantities such as this, but a box grater would also get the job done fairly quickly and efficiently, if you preferred to use that.

Apple Cinnamon N'Oatmeal |

Prep the rest of the ingredients: measure your raisins, chop the pecans and in a small measuring cup or mixing bowl, mix the the coconut milk, sweet apple cider, salt and spices.

Apple Cinnamon N'Oatmeal |

Add riced cauliflower, apple juice mixture, pecans and raisins to a medium saucepan.

Apple Cinnamon N'Oatmeal |

Bring to a low boil over medium heat and cook until cauliflower is tender and the cooking liquid is almost completely absorbed, about 10 minutes or so.

Apple Cinnamon N'Oatmeal |

Remove from heat and pour the eggs in a steady stream while whisking constantly so they don’t cook and curdle on you. It’s very important that you do not stop whisking until the eggs are completely incorporated, else you might end up with cauliflower scrambled eggs. Not exactly what we’re after, is it?

Apple Cinnamon N'Oatmeal |

Add flax seed meal and resume whisking until completely incorporated.

Apple Cinnamon N'Oatmeal |

Serve right away, garnished with more coconut milk and a few pieces of nuts. Does that look delicious or what?

Apple Cinnamon N'Oatmeal |

Now you can add more or less coconut milk, depending on how you like your “oatmeal”. I tend to eat mine kinda fairly thick with a little bit of very cold milk. I just love all the contrasts that this creates simultaneously in my mouth: the warm thickness of the cereal against the cold fluidity of the milk. I just can’t get enough of it. A small dollop of thick coconut milk that melted right into the “cereal” did the trick for me, but feel free to add more if you want to.

Apple Cinnamon N'Oatmeal |

Even from this close, one can’t really guess that this isn’t really cereal. In fact, I dare you to look at this and see cauliflower.

No way. This, is warm “cereal” goodness. My new obsession…

Apple & Cinnamon N’Oatmeal

Yield: Serves 1 or 2

NF based on the entire recipe

Apple & Cinnamon N’Oatmeal



  1. By far, my favorite way to rice cauliflower is in the food processor. Simply cut the cauliflower into very small florets, throw them in the bowl of the food processor without overcrowding it and pulse a few times until the cauliflower has the desired coarseness. 10 to 15 short pulses usually do the trick.
  2. A Ninja Prep Master works wonders for small quantities such as this, but you could also use a box grater if you wanted to.
  3. Once your cauliflower has been riced, add a cup of it to a medium saucepan, along with raisins and pecans.
  4. In a measuring cup, mix the the coconut milk, sweet apple cider, salt and spices and add that to the saucepan. Bring to low boil over medium heat and cook until cauliflower is tender and cooking liquid is almost completely absorbed, about 10 minutes or so.
  5. Remove from heat and pour the eggs in a steady stream while whisking constantly so they don't cook and curdle on you. Add flax seed and resume whisking until completely incorporated.
  6. Serve right away, garnished with more coconut milk and a few pieces of nuts.


Inspired by : Healthy Living How To

A few extra shots for the road…

Apple Cinnamon N'Oatmeal |

Apple Cinnamon N'Oatmeal |


  1. says

    Cauliflower has to be one of the most useful vegetables there is! I love cauliflower “rice,” “pasta,” and pizza crusts, but this is the first time I’ve seen it substituted for oatmeal. What a great idea!

    • says

      Cauliflower surely is the wonder vegetable. It’s crazy all the stuff that you can do with it. But cereal? I would’ve never thought about it… glad someone else took care of that for me. What a great discovery this was!

    • says

      Ah, that’s very kind of you to say, but I didn’t even think of this myself, Michelle. I really wish I had, though. 😉

      Can’t wait to hear your thoughts on these warm “cereal”. Please share if you end up trying them!

    • says

      The Ninja Prep Master is really, really handy to have, Jenny. I use mine ALL THE TIME! To make avocado chocolate pudding, it’s the best! And salad dressings, too! It’s seriously worth the investment!

      Why you staying away from nuts?

  2. Christine says

    this sounds wonderful. Love cauliflower rice. Only thing is the Cal. and sugar seem very high. Am i reading it wrong?

    • says

      No, you’re not reading it wrong. The numbers are correct, Christine. The coconut milk and eggs alone play for about half the calorie count and the sugar comes mainly from the apple cider and raisins. I guess you could easily cut some of that out if you wanted to take those numbers down a little…

  3. says

    I did NOT expect to see cauliflower in this! Amazing! I was after something like this for a long time when I first went paleo, and every now and then I still get hot cereal envy – this is perfect for those times! Heck, this looks perfect for any old time 😉 Can’t wait to try!

    • says

      I really hope this satisfies when craving for hot cereal strikes, Cat. I know it really did the trick for me. Do share your impressions, please, is you end up trying them. I’m curious to know what you think! :)

  4. says

    This is great. I have been really enjoying incorporating cauliflower into all sorts of recipes lately, especially my pancakes! This looks like one I will need to try!

  5. Rachel says

    This sounds amazing! Would there be anything i could substitute with the sweet apple cider and flaxseed?

    • says

      You could use unsweetened apple juice, Rachel, or coconut water, or even just plain water (but then it wouldn’t be apple cinnamon anymore!) As for the flaxseed, you could either just leave it out or use ground nuts instead, like almonds or hazelnuts… I’m even thinking ground chia seeds would work well. Something I might have to try for myself! :)

  6. Ashleigh Jayne says

    This looks amazing! I am very eager to try it. I was just wondering if it had an ‘eggy’ taste to it at all? Thank you

  7. Mary says

    So going to try this tomorrow. Way too intrigued! Is it possible though, to make a larger batch and store it in the fridge? I little time consuming for a weekday breakfast to make 1 serving.

    • says

      I suppose so, Mary… I really wouldn’t see why not. What you could also do is rice a whole bunch of cauliflower in advance, that way all you have to do is cook it. Once that step is out of the way, the rest takes no longer than making regular instant oats!

  8. Marla says

    This was really good. I used to love oatmeal and this was a great substitute with the flavors.
    Mine didn’t look exactly like yours but I think I still had a little more liquid than needed. I will make sure it evaporates more. I also didn’t have apple cider vinegar so I juiced organic green apples and also substituted a chopped apple for the raisins and organic walnuts for the pecans. Thanks so much for your recipe!

    • says

      Glad you liked Maria, and thanks a bunch for the feedback! I bet the fresh green apple juice tasted absolutely terrific and I love the idea of adding fresh pieces of apples in this. I will have to give it a try myself! :)

  9. Dotty says

    I’m a diabetic and I’ve looked at a few recipes and the sugar content is say over what I can handle. I would like to try some of the recipes.

    • Classyk says

      Just do what I did, I cannot have any sugar either. I subbed the apple cider for plain water, and omitted the raisins. I added a little birch xylitol, which is safe for diabetics, by the way, and it tasted great :-)

  10. says

    SO I forwarded this to my Paleo friends and they are no forcing me to make it for them..saying “he who found it, cooks it!” Im actually excited to make it and be the superhero who “discovered” this recipe for them. Thanks Sonia!!

    • says

      HAHA!! So cute, Denice! I bet you will forever be labeled a superhero once your friends have had a taste of this. Hopefully, they’ll eventually cook their own, though! 😉

      Let me know how things went!

  11. Jamie says

    Ok…I guess I just don’t “get” the Paleo diet. Isn’t the idea that we only eat foods that our cavemen ancestors ate? Oats and wheat were definitely eaten much earlier than coconut and cauliflower were. Cauliflower has been heavily modified from its natural state (as is the case with most fruits and vegetables)…so how is that “Paleo”? I guess I just don’t get the logic behind the diet.

  12. Lara says

    Hi Sonia, I really like you site and the recipes that i’ve tried are mostly awesome :)
    However, the N’Oatmeal is a disappointment for me and my husband… I tried makin it two tims, the first time I think I undercooked the cauliflower and the taste was way cauliflowery. The second time i cookd it much longer but the taste is still bad – I can clearly taste the cauliflower and there is no sweetness ((
    Maybe, just maybe, the reason is that I do not have the sweet apple cider, which so far (along with other nice paleo products) emains impossible to find where I live (Switzerland), and this I tried to solve with just adding 1 cup of coconut milk, could this be the reason?
    I am really hoping for your input as this recipe seems a keeper…

    • says

      Definitely not using the sweet apple cider is the culprit here, Lara. You’d really have to make up for the lost sweetness somehow… coconut milk simply isn’t sweet enough, I think. Maybe a little bit of applesauce would do the trick, or some kind of fruit puree, or honey, or maple syrup… Hope this does the trick for you! :)

  13. Sue says

    I’m enjoying this breakfast right now! Thank you! For some reason cauliflower just doesn’t appeal to me as much as it used to but when we saw your sweet, faux oatmeal version it piqued my interest. I modified it to be thicker by cutting back on the liquids and eliminating one egg. Then I felt rebellious and topped it with a drizzle of maple syrup! YUM! This has satisfied a craving I’ve had for sometime.

    • says

      That’s awesome, Sue! Glad to hear that this faux oatmeal gave you total satisfaction and thank you for taking the time to leave this great feedback, too. I truly appreciate that. Oh, and maple syrup? Oh yeah! I’m a fan! :)

  14. Sue says

    Oh! I used sugar free apple juice instead of cider. I would like to try using applesauce next time.

  15. Nathalie says

    In case anyone wonders, apple cider should not be read as ‘apple cider vinegar.’ Definitely not the same thing, bleh!

  16. Carolyn says

    What are the eggs for, just protein or do they add to the flavor, consistency? I’m just a bit queasy about adding raw eggs…

    • says

      They do play a role in consistency, Carolyn, as well as nutritional value. Besides, the heat generated by the cereal is enough to fully cook the eggs, so you really don’t have to be concerned with eating raw eggs here.

  17. Audrey says

    This was so good! I’ve had it in my bookmarks for awhile. Being an avid oatmeal eater and recently going paleo, I needed something to fill that void (haha). This was perfect! I didn’t have any cider, so I just processed an apple with some water and it seemed to do the trick. Thanks for an awesome recipe!! :)

    • says

      Yay! Glad to hear you liked, Audrey, and that it makes a suitable replacement for your beloved oatmeal. Now all that’s left to do is start playing with flavor combinations (just like you used to do with oatmeal, I’m pretty sure…)

  18. Marge says

    I’m anxious to try this recipe. How does it reheat?? Can you double or triple the recipe and store it in the refrigerator, then reheat it the next day?

    • says

      I’ve never personally tried it, but I suppose it can be done. Be quick when you reheat it, though, so as to not overcook the cauliflower! I’m also thinking that it must be very good cold, perhaps served with warm milk!

  19. Shelah says

    Hi Sonia! I do not eat a paleo diet, but am trying to find a way to eat cauliflower because I love the taste but find it hard to digest. I’m thinking this might work, but how do you think this would be using 1/2 cauliflower and 1/2 rolled oats? I still love my oats :)

  20. Sarah says

    Looks delicious! Would this work without the eggs? I’m doing the autoimmune protocol and can’t have them.

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