• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Food Courage
  • Home
  • Recipes
  • AIP Resources
  • Autoimmunity
  • Contact
  • About
menu icon
go to homepage
  • Recipes
  • Resources
  • Wellness
  • About
    • Facebook
    • Instagram
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Resources
    • Wellness
    • About
    • Facebook
    • Instagram
    • YouTube
  • ×

    Home > Recipes > Breakfasts

    AIP Cauliflower "Oatmeal" with Cinnamon and Apples (Paleo, Vegan, Grain-Free)

    Published: Mar 18, 2021. Modified: Mar 30, 2022 by Arika | FoodCourage·This post may contain affiliate links. If you make a purchase after clicking a link, I may earn a small commission at no additional cost to you. · 6 Comments

    • Facebook
    • Twitter
    • Email
    • Print
    Jump to Recipe Print Recipe
    Pinterest pin for apple noatmeal.

    Are you missing your morning oatmeal or grits while on AIP? I feel your pain. It can be hard to find an AIP hot cereal that really hits the spot. This warm, comforting AIP cauliflower "oatmeal" is such a great breakfast food. It will make you feel like you're eating your favorite hot cereal. 

    This recipe uses cauliflower which I was a little skeptical about at first. I wondered if it would taste too cauliflower-y to work as a breakfast cereal.

    However, once all the other ingredients were added in and simmered together, it tasted great. It reminded me of those apple cinnamon or brown sugar instant oatmeal packets. I asked my daughter to try it (as a second opinion) and her response was "Yum! Can I have the rest of it?"

    What is Noatmeal?

    If you've been grain-free for a little while, you've probably heard the term noatmeal tossed around quite a bit. Noatmeal also goes by the names fake oatmeal, mock oatmeal, no oat oatmeal, non oat porridge, and no oats among others.  

    The point of noatmeal is to accomplish a grain-like hot cereal without grains. There are many ways to do this. Some recipes use green plantains, while others use squash or cauliflower. Other common ingredients include coconut, nuts/seeds (non-AIP), almond flour (non-AIP), coconut flour, coconut milk, ect. 

    **Just a quick heads up- this post contains affiliate links which means if you click on them and buy something,  I will earn a small commission (at no additional cost to you) to help continue maintaining this site. 

    Minced apples in a food processor.

     Ingredients

    • Cauliflower

    Use fresh cauliflower for best results. It might be tempting to use frozen cauliflower to save time but I don't think it would turn out nearly as good. 

    • Coconut Flakes

    I use the nice wide coconut chips/flakes. Although you'll be blending things in a food processor, so the little coconut shreds are probably fine too. Just make sure they're unsweetened. 

    • Apple

    Basically, any type of apple is fine. Try to get organic. No need to peel it unless you want to. 

    • Coconut Milk

    As always, I recommend going with Thai Kitchen 2 Simple Ingredient Coconut milk. It's just very consistent in texture, guar gum free, and comes in a very convenient carton. It's not as rich as full fat coconut milk in a can but I find it creamy enough. It works well for pretty much everything and I use it in all my recipes. 
    • Water

    Adding some water to the cereal allows the mixture to boil for awhile so the cauliflower  pieces can get nice and tender. 

    • Cinnamon

    Just a little bit of cinnamon adds warmth to the cereal. 

    • Vanilla Extract

    Vanilla extract usually contains some alcohol which isn't AIP compliant. However, it's ok in dishes that will be cooked because the alcohol cooks off. Vanilla powder is also an option (use about ½ tsp vanilla powder to every 1 tsp vanilla extract). It's pricey but a little goes a long way.

    • Maple Syrup

    Honey is fine too. The amount you use is completely flexible of course- just adjust it to your preferred taste. 

    • Sea Salt

    I like pink sea salt but any sea salt is fine. It may seem counterintuitive to add salt to breakfast cereal. However, as with other sweet recipes, just a little bit of salt really enhances the overall flavor. 

    • Optional Protein

    If you're wanting to add a little protein to this meal, you can add a scoop of collagen powder OR AIP Protein Powder.

    aip protein powder Get it on ShopAIP

    Can You Make Cauliflower Oatmeal Ahead of Time?

    Yes. This still tastes pretty good the next day reheated in the microwave- you may need to add a little extra liquid to it. You could probably make 2-3 days worth ahead of time. I wouldn't go much beyond that though. 

    Can You Freeze This?

    Given that the main ingredient in this recipe is cauliflower, I wouldn't expect it to freeze well. 

    Apple noatmeal in a white bowl with a spoon.

    Awesome AIP Packaged Cereals

    While homemade AIP cereals are great when you have time, it can be nice to have a backup for busy mornings. You also just may not want to prepare breakfast from scratch every single day.

    All the products below come from ShopAIP and Wild Zora. These are both amazing companies for quick AIP-friendly snacks, meals, and supplies in general.

    *These are affiliate links which means if you click and buy something, I'll earn a small commission (at no additional cost to you).

    lovebird aip cereal Get it From ShopAIP love bird unsweetened cereal Get it From ShopAIP aipeazy hot cereal Get it From ShopAIP wild zora aip hot cereal Get it From Wild Zora aip instant farina Get it From ShopAIP classic wild zora aip hot cereal Get it From Wild Zora

    If you enjoyed this post, you may also like: 

    109 Awesome AIP Breakfast Recipes You'll Love

    AIP Purple Sweet Potato Breakfast Bowl

    Toasted Coconut Pear Granola

    Apple Mango Tigernut Granola

    57+ AIP Pantry Items and What to do With Them

     

    Conclusion:

    I hope you love this recipe. If you tried it, please leave me a comment below and let me know what you thought!

    Don't forget to follow me on Instagram @foodcourage for the latest AIP/Paleo recipes, autoimmune nutrition info, and Food Courage happenings!

    If you liked this post, please share it!

    Apple noatmeal in a white bowl with a spoon.

    Apple Cinnamon Noatmeal (Paleo/AIP, Gluten-Free, Vegan)

    Arika | FoodCourage
    This warm, comforting AIP noatmeal is a great substitute for your favorite hot breakfast cereal. It's pretty easy to make and comes together in about 20 minutes.
    4.60 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Breakfast
    Cuisine American
    Servings 1 serving
    Calories 552 kcal

    Equipment

    • Food Processor

    Ingredients
      

    • 1/2 cup cauliflower florets
    • 1/2 cup unsweetened coconut flakes
    • 1/2 cup apple chopped
    • 1/2 cup full fat coconut milk
    • 1/2 cup water
    • 1/4 tsp ground cinnamon
    • 1/4 tsp vanilla extract (or 1/8 tsp vanilla powder)
    • 1/8 tsp sea salt

    Toppings

    • fresh diced apples
    • drizzle of coconut milk
    • sprinkle of cinnamon
    • drizzle of maple syrup

    Instructions
     

    • In a food processor, combine cauliflower, coconut flakes, and apple. Pulse the mixture a few times then continue mixing until it turns into very small crumbles.
    • Add the cauliflower mixture to a small pot on the stove. Add the remaining ingredients and heat the mixture over medium heat.
    • Continue cooking for 10-15 minutes until the liquid reduces down to desired consistency and the "cereal" granules are tender.
    • Garnish with a drizzle of coconut milk, dash of cinnamon, and additional maple syrup if desired.

    Nutrition

    Nutrition Facts
    Apple Cinnamon Noatmeal (Paleo/AIP, Gluten-Free, Vegan)
    Serving Size
     
    1 serving
    Amount per Serving
    Calories
    552
    % Daily Value*
    Fat
     
    52
    g
    80
    %
    Saturated Fat
     
    46
    g
    288
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    2
    g
    Sodium
     
    343
    mg
    15
    %
    Potassium
     
    699
    mg
    20
    %
    Carbohydrates
     
    25
    g
    8
    %
    Fiber
     
    10
    g
    42
    %
    Sugar
     
    11
    g
    12
    %
    Protein
     
    6
    g
    12
    %
    Vitamin A
     
    35
    IU
    1
    %
    Vitamin C
     
    29
    mg
    35
    %
    Calcium
     
    55
    mg
    6
    %
    Iron
     
    5
    mg
    28
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword aip hot cereal, grain-free breakfast, noatmeal, noats
    Did you make this recipe?Mention @foodcourage or tag #foodcourage on Instagram!
    « AIP Taco Seasoning (Nightshade-Free, Paleo, Whole30)
    AIP Cookbook Review: Indian Fusion »
    • Facebook
    • Twitter
    • Email
    • Print

    Reader Interactions

    Comments

    1. Maria says

      March 31, 2021 at 9:53 pm

      4 stars
      Thanks for providing me with another breakfast option. It was actually pretty good considering it was made with cauliflower. I added fresh cut strawberries and finely diced apples as a topping and I definitely recommend a splash of maple syrup - yum! I plan to make it again. Thanks for sharing the recipe!

      Reply
      • Arika | FoodCourage says

        March 31, 2021 at 10:51 pm

        Hey Maria! I'm glad you liked it- thanks for the feedback!

        Reply
    2. KP says

      April 05, 2021 at 1:41 pm

      Can this be made, frozen, and then reheated ? Or does this not freeze well?

      Reply
      • Arika | FoodCourage says

        April 05, 2021 at 1:55 pm

        Hi! I haven't tried freezing it yet. I wouldn't expect it to freeze very well but I could be wrong. It would make an awesome meal prep breakfast if it worked. If you happen to try it and it goes well, I would love to hear about it.

        Reply
    3. Veronica says

      July 10, 2022 at 7:02 am

      5 stars
      Topped mine with a banana, maple syrup, and a few walnuts. This will be my new breakfast go to. Thank you so much for sharing!

      Reply
      • Arika | FoodCourage says

        July 11, 2022 at 6:40 pm

        Hey Veronica, Awesome- so glad you liked it!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    HI! I'm Arika and I'm a Nashville-based registered dietitian with Hashimoto's. I founded Food Courage in 2019 as a way to share delicious and practical AIP/Paleo recipes and strategies for thriving with autoimmunity. Check out my about page to read more.

    Popular Posts

    • AIP breakfast and brunch ideas title image with several different breakfast foods.
      100+ AIP Breakfast and Brunch Ideas and Recipes
    • Easy AIP meals for beginners
      65 Easy AIP Meals for Beginners: Stress-Free Dinner Recipes
    • instant pot sirloin tip roast
      Instant Pot Sirloin Tip Roast with Vegetables and Gravy (Paleo, AIP Option)
    • noatmeal
      AIP Cauliflower "Oatmeal" with Cinnamon and Apples (Paleo, Vegan, Grain-Free)

    Fall Recipes

    • aip paleo vegan no bake pumpkin pie 4
      No-Bake Vegan Pumpkin Pie (AIP, Paleo, Gluten-Free)
    • aip bread stuffing with tigernut flour
      Easy AIP Bread Stuffing (Paleo, GF, Whole30)
    • aip paleo sweet potato casserole
      Simple Sweet Potato Casserole with Cinnamon Crumble (AIP, Paleo, Vegan)
    • Overhead view of aip beef stew next to a window.
      AIP Beef Stew (Instant Pot, Paleo, Whole30)

    Featured On

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • About

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2022 Food Courage

    3.1K shares