Pumpkin Cinnamon Bun Cauliflower Oats

Let me just start by saying – Don’t knock it til you’ve tried it. Ok!? Seriously just give me a chance to explain. šŸ˜

Adding cauliflower rice to your regular bowl of oatmeal? Why in the world would one want to do such a thing? Well – have you ever eaten a serving of oats and been disappointed at the teeny amount? Oats cook down and a regular serving of oats does not give you a whole lot of volume. Add some cauliflower rice to the mix and suddenly you have a huge bowl, and it’s going to be so much more filling and satisfying. #alwayshungry

The inspiration for the original cauliflower oats came from https://emyogifit.com/. Emily is a genius when it comes to macro friendly recipes that are satisfying and filling as well! She speaks my language. šŸ„°

Pumpkin Cinnamon Bun Cauliflower Oats

A high volume, nourishing, and satisfying bowl of comfort

This recipe makes four large sized servings. I like to cook this over the weekend or at the beginning of the week. It takes a total of 20 minutes, and then I have four bowls ready for the week.


  • 2 12 ounce bags of frozen cauliflower rice (you can also use 10 ounce)
  • 120 grams rolled oats (I used Quaker brand)
  • 80 grams canned pumpkin puree
  • 2 tsp butter extract
  • 200 grams liquid egg whites
  • 2 tsp ground cinnamon
  • 1 tsp pumpkin pie spice
  • stevia or SF sweetener to taste (I used 4 droppers of liquid stevia)
  • 4 TBS Trader Joe’s Cinnamon Bun Spread


  1. Microwave the cauliflower rice according to the bags directions. I microwaved each bag six minutes each.
  2. Transfer the rice to a large pot, add the oats and plenty of water to cover the oat/rice mixture. Have some water next to you. You might need to add more water as the two cook down. It can get thick.
  3. Cook the cauliflower rice and oats for a solid 5 minutes until you feel like the oats are nice and soft.
  4. While still cooking (you may want to turn down the temp on your stove a touch) WHISK (whisking is very important here) add the egg whites and WHISK CONTINUOUSLY for 1-2 minutes. The volume will increase exponentially and the mixture will get nice and creamy. It’s important to whisk the entire time so to avoid the egg whites from lumping .
  5. Remove the pot from heat. I allow it to cool right in the pot or will transfer to a bowl.
  6. Add the spices, butter extract and stevia.
  7. Transfer to four containers of equal amounts.
  8. Add a TBS of Cinnamon Bun Spread to each bowl.
  9. When rewarming and eating later you can add toppings, extra spices, and syrups to your taste.


Per Serving: 294 calories; 39.8g carbohydrates; 7.9g fat; 15.4g protein

This base recipe of cauliflower rice, oats and egg whites can be modified and changed to your preferences and nutritional needs. I have made this with peanut butter, powdered peanut butter, cocoa, banana, and many other variations. It depends on what I have around, what kind of mood I am in, and what flavor I want. It is SUPER flexible and adaptable to you.

Give it a try and let me know what you think. Tell me your changes and variations for further inspiration. šŸ˜Š

Now go enjoy your self a huge bowl of warm oats on this chilly fall day. šŸšŸ‚

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