Baked Cauliflower Chocolate Oatmeal

I love a good oatmeal recipe. I have been making my Peppermint Mocha Oats on repeat. However, when multiple people in the family want these in the morning, the process can be a bit inefficient. So I decided to take the recipe, modify it a bit and make up a large batch by baking it in a baking dish. The result was killer. We actually like it better. It’s almost more brownie/breakfast cake-like this way.

Cake or brownies for breakfast? Sounds great to me!

Baked Chocolate Cauliflower Oatmeal

  • Servings: 6
  • Difficulty: Easy
  • Print

The perfect make-ahead breakfast that is warm, comforting, delicious, nutritious, and a treat that everyone will enjoy.


  • 1 cup pumpkin puree
  • 1 TBS vanilla extract
  • 2 tsp baking powder
  • 4 TBS sugar free sweetener or Maple Syrup
  • 1-2 12 ounce microwavable bags of cauliflower rice, cooked (I have used 1 bag and 2 bags)
  • 100 grams rolled oats
  • 1 cup unsweetened vanilla almond milk
  • 20 grams sugar free chocolate pudding powder mix
  • 4 TBS cocoa powder
  • 2 eggs
  • 6 TBS liquid egg whites
  • 2-4 TBS brown sugar (for sprinkling over the top before baking)


  1. Combine all ingredients (except the brown sugar) in a large bowl.
  2. Pour into prepared 9×13 baking pan (prepare by spraying with nonstick spray).
  3. Refrigerate overnight.
  4. Preheat oven to 375 degrees (when pulling the pan cold from the refrigerator, I put the pan in the oven at the beginning and allow to warm with the oven just to be safe). Right before putting the pan in the oven, sprinkle brown sugar over the top.
  5. Bake for 35-40 minutes. If making ahead for the week – it’s ok for it to be a little gooey in the center. It will come together when stored in the refrigerator. Also, when reheating in the microwave it will cook further.
  6. Can be eaten immediately or can be stored for breakfasts for the week.
  7. Reheat in the microwave for 1.5-2 minutes.
  8. Serve with a dash of almond milk, nut butter, berries, and/or other toppings of choice.


Per Serving: 176 Calories; 26.6 g Carbohydrates; 3.8 g Fat; 9 g Protein.

What I Used To Make This Recipe

American Dream Nut Butter is an amazing nut butter addition. I love this company so much. They are a small, local, Indiana-based company that gives 10% of all their proceeds to troops overseas. Their commitment to giving back is one that is admirable – not to mention their nut butters are Off. The. Charts!!! They somehow manage to add amazing flavors and add-ins to their very own almond and peanut butter while also managing to make them with less fat, less carbs, and higher protein than traditional nut butter. Win, Win, Win!!! FITFOODIE10 will save you money when you use my code.

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Peppermint Mocha Oats

Peppermint mocha – YUM. How I love the peppermint mocha this time of year. Eat seasonally, right?🀣There is something about the cold weather and Christmas lights coming out that just inspires everything to be peppermint mocha (IMHO).

I was making myself a batch of oats the other day, and had a craving for chocolate oats. As I was mixing them up I was inspired to add some peppermint and chocolate to the batch. Yum. Such an amazing variation to the usual oats.

Now I have added a few things to the normal bowl of oatmeal that you might be reticent to try or with which to get on board. However, if you are looking for volume, a more filling bowl, more brownie-like oatmeal, I highly suggest you give these options a try.

For starters, cauliflower rice. I learned this tip from Emily. I have posted a cauliflower rice oatmeal recipe before. Why add cauliflower rice? It adds a ton of volume for minimal macros. Also, when cooked well, it is similar in texture to oats – so it is like eating twice the amount of oatmeal without the added carbs and calories.

This is the cauliflower rice I use. I get it in the frozen vegetable section of the grocery store. Simply microwave for 6 minutes.

The second ingredient is liquid egg whites. When added to a bowl of oats – it gives a creamy, cake-like, brownie-like, or baked oatmeal likeness.

You can get these in the egg section of your grocery. I buy them in bulk at Sam’s Club or Costco. They freeze if you can’t get through them quick enough.

In order to make all of this come together in all this deliciousness, it’s important to follow the directions in the recipe step by step.

The third and fourth elements that take the recipe next level is Peppermint Extract (and you can use Peppermint Stevia as well) and Chocolate Pudding mix.

Peppermint Mocha Oats

  • Servings: 2
  • Difficulty: EASY
  • Print

A delicious and satisfying bowl of comfort and joy.


  • 1-12 ounce bag of frozen cauliflower rice
  • 70 g rolled oats
  • 2 TBS cocoa powder
  • 2 TBS Maple Syrup
  • 100 g liquid egg whites
  • 2 tsp vanilla extract
  • 11 g (about 1 TBS) Chocolate sugar free pudding mix
  • 1 tsp peppermint extract (this will smell really strong, but when you reheat it will cook off enough that you want to add extra)
  • extra sweetener if you prefer


  1. Microwave the cauliflower rice for 6 minutes until cooked through.
  2. Combine the cauliflower rice and oats in a tall, big microwavable bowl.
  3. Add water to the oats and cauli bowl – enough to cover the two.
  4. Microwave at 70% for 5 minutes.
  5. Remove and stir in the cocoa powder, pudding mix, maple syrup, extra stevia (I add a dropper or two of Stevia).
  6. 6.Using a whisk (or I like to use a fork), stir in the liquid egg whites – stir very well (VERY important to stir well).
  7. Microwave at 70% for 5 minutes. It will look like cake. If not – microwave it for another minute.
  8. Add the extracts and divide into two dishes, allow to cool and refrigerate
  9. When ready to eat, reheat for 3 minutes in the microwave.
  10. I recommend adding a drizzle of nut butter and/or a super light drizzle of pancake syrup and chocolate syrup.
  11. Enjoy!


Per Serving: 287 Calories; 51 g Carbohydrates; 3 g Fat; 14 g Protein.

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. 😁

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 Emily is a genius when it comes to macro friendly recipes that are satisfying and filling as well! She speaks my language. πŸ₯°

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. 😊

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