[dropcap]T[/dropcap]aking it easy on the carbs and calories, but not want to miss out on your breakfast oatmeal? Try my new discovery n’oatmeal; a very low carb, low calorie, gluten free, lactose free oatmeal made with the extremely versatile vegetable cauliflower.

Cauliflower?! Yes, cauliflower! Cauliflower is besides low carb and low cal, also very healthy. It contains lots of vitamins B6 (helps break down proteins),C (maintains healthy skin) and K (bone health) and provides folate (important for cell repair), potassium (maintains fluid balance), fiber (aids in digestion and beneficial for controlling the blood sugar level), manganese (aids in metabolism of foods) and phosphorus (protein formation and hormonal balance). 

Cauliflower is also a very versatile ingredient. You can for example use it as a pizza bottom or as a substitute for rice.

The latter is called “riced cauliflower”. The recipe for N’oatmeal also asks for riced cauliflower. Wondering how to make riced cauliflower? Here’s how:

* cut a cauliflower in florets
* put the florets in a food processor (I used this one)
* shortly pulse about 3 times and voilá, there you have riced cauliflowerrrr!

Now you’re ready to make your own N’oatmeal! 


N'Oatmeal Base Recipe
Low carb, low cal, gluten free, lactose free 'oatmeal'
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Prep Time
5 min
Cook Time
20 min
Prep Time
5 min
Cook Time
20 min
450 calories
21 g
372 g
35 g
20 g
18 g
474 g
343 g
3 g
0 g
14 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 450
Calories from Fat 298
% Daily Value *
Total Fat 35g
Saturated Fat 18g
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 6g
Cholesterol 372mg
Sodium 343mg
Total Carbohydrates 21g
Dietary Fiber 12g
Sugars 3g
Protein 20g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 cup riced cauliflower
  2. 1/3 cup coconut milk (optional: almond milk, but this will make the N'oatmeal less creamy)
  3. 2/3 cup water
  4. 2 large organic and/or free range eggs, beaten
  5. 2 tablespoons flaxseed meal
  6. 3 teaspoons ground cinnamon or pumpkin spice
  7. pinch of sea salt
  8. dash of organic almond extract
  1. Combine the riced cauliflower, coconut milk, water, flaxseed meal, spice, salt and almond extract in a sauce pan and bring to boil.
  2. Lower the heat as soon as it starts to boil and let simmer for a while, at least until the cauliflower is soft (it took my cauliflower about 20 minutes to soften).
  3. When the cauliflower is soft, add the eggs while heavily stirring the 'porridge'. This prevents having an omelet in your porridge. That's not what you want 😉
  4. Voile, your N'oatmeal is ready to serve!
  1. Top with anything you like! For instance mixed dried fruits or melted almond butter.
Great Body & Skin http://greatbodyskin.com/

Over auteur

Hoi! Ik ben Angela; meisje-van-30-en-nog-iets, vrouw van, mama van een dreumesjongen en een nu ECHTE #fitchick. Model, diginerd, foto- & filmhobbyist. Van origine MSc in Communicatie gespecialiseerd in gezondheidsvoorlichting.

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