I’ve been craving something warm and satisfying on these cold, Vermont mornings. Prior to our GAPS Diet days I would make soaked oatmeal almost every morning for my family.

On GAPS, we were freed from a lot of our sweet cravings and we got used to a much different breakfast for healing purposes…a breakfast often composed of eggs, soup, and veggies. But it is really nice to have something different every once in a while…

So I set out to make a replacement and came up with a grain free cauliflower oatmeal. No, it doesn’t taste exactly like oatmeal, but it is pretty delicious in and of itself. It warms the tummy, makes my kids happy, and fills them up…which is all you can ask, right?


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Grain Free Cauliflower Oatmeal (Grain free, gluten free, primal, paleo, GAPS friendly)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 3.8 from 4 reviews
  • Author: Melanie Christner - Honest Body
  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Total Time: 25 mins
  • Yield: 6 1x
  • Category: Breakfast


  • 3 – 4 tablespoons coconut oil (or butter)
  • 4 cups cauliflower, riced (approximately 1 head of cauliflower, chunked then put through the food processor to be fine as possible)
  • 4 cups of milk (I used raw goat’s milk, coconut milk could be substituted for a dairy free Paleo option)
  • 4 eggs
  • 1 tablespoon gluten free vanilla
  • 4 tablespoons raw honey
  • 1 tablespoon cinnamon
  • 1 teaspoon sea salt (I used Redmond’s Real salt)
  • 1 cup raisins (optional)


  1. After ricing and setting aside the cauliflower, blend the milk and eggs.
  2. Heat the coconut oil in a large pot (I used my stock pot) and saute’ the cauliflower for a minute or so until it starts to soften.
  3. Add the milk and egg mixture and bring to a simmering, stirring enough so that the cauliflower doesn’t stick to the bottom.
  4. When the mixture is beginning to thicken up after about 5 – 8 minutes, add in the vanilla, honey, cinnamon, sea salt, and raisins.
  5. Stir for a minute or so longer and serve warm with the toppings of your choice.

Serving Suggestions:

Diced apples
Raw cream or creme fraiche’
Raw honey

And a few pictures of the process…

Cauliflower Oatmeal Collage

with Love and Warmth,


9 thoughts on “Grain Free Cauliflower Oatmeal (Grain free, gluten free, primal, paleo, GAPS friendly)”

  1. I made a half batch of the “oatmeal” this morning using homemade coconut milk for my 13 month son, 4 1/2 year old daughter who is on Gaps, and myself. Before starting Gaps oatmeal was my daughter’s favorite breakfast and she has been missing it. We gobbled it up, and it was a nice change from eggs. I think this will become part of our weekly rotation of breakfasts. Thanks so much for sharing this recipe!

  2. clever recipe. definitely note that it serves 6. it’s a LOT of oatmeal. i recommend cutting the recipe in half like Haley above. i used coconut milk instead of goat’s milk and served it topped with shaved raw coconut and blueberries. it’s a little weird at first but it’s really good and is a great alternative when you’re eliminating wheat.

    1. Melanie Christner


      Thanks for sharing! Yes, my recipes are usually family-sized, as I have a family of 6 to feed 🙂

      Oh the adventures of eating…

  3. I added 1/4 cup coconut flour to try and absorb some of the water from the cauliflower. I think next time I try it, I will cut the milk in half. It could have benefited from a more custard-like base from a higher egg to milk ratio.

  4. I made this tonight for breakfast tomorrow and it is very good! I added diced apple and some hemp seeds. It does have a slight cauliflower taste to it, so that may throw some people off, but I love it and am so happy to have something different for breakfast! Thank u Melanie for the great recipe 🙂

    1. Melanie Christner

      Hi Melissa,

      Thank you for sharing your experience with the recipe…glad you like it! 🙂


  5. I have tried alot of other hot cereals, but the kids cannot seem to transition out of the oatmeal. Who knows, they may reject this one too but its worth a try! Great idea 🙂

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