Many people use oatmeal as their “go-to” breakfast because it contains healthy fiber and doesn’t take a long time to make. On top of that, this meal fills you up and doesn’t cost much money either.
However, oats have a significant amount of carbs. Although some of those come from dietary fiber (4 grams per serving), the majority do not (23 grams).
If you want to cut out some of those carbohydrates but still enjoy your bowl of oatmeal in the morning, the video below explains how to do it. You just need 3 ingredients: Oats, Cauliflower Rice and Egg Whites.
How to Make Low Carb Oatmeal:
This 3-ingredient recipe may seem more complicated than a plain bowl of oatmeal. However, you can still use your microwave to cook the entire dish.
Now, in addition to getting that healthy dose of soluble fiber, you get immune-boosting Vitamin C from the cauliflower and lean protein from the egg whites. I consider this high volume oatmeal recipe a triple win!
Why Not Just Switch to Scrambled Eggs for a Low Carb Breakfast?
The soluble fiber in the oatmeal helps keep you feeling full, works to lower cholesterol and keeps digestion regular.
Some people find it difficult to get enough fiber into their diets, and oats provide an easy way to do it.
Although eggs provide lots of nutrition, you just don’t get that soluble fiber. Oh, well.
Not Just Low-Carb, this is a Low Calorie Oatmeal
According to the recipe, Brittany uses 2 packets (approximately 56 grams or 3/4 cup) of plain oats. This has approximately 200 calories.
Next, she measures 80 grams of cauliflower, or about 3/4 cups. This has approximately 20 calories.
Finally, she adds egg whites. She says that she varies the amount by how much protein she needs for the particular day (between 150 and 250 grams). Let’s take 200 grams in this example (or about 3/4 cup or 5 egg whites), which contains about 40 calories.
So if we compare eating 2 packets of plain oats to eating cauliflower oats, look at what we get. (Keep in mind the cauliflower oats makes double the volume.)
Cauliflower Oatmeal: 260 Calories, 39.5 Net Carbs, 17 Grams Protein
Depending on your taste and your carbohydrate needs, you can switch up the recipe. For example, you may decide to add half the amount of oats and double the cauliflower rice.
In this case, your breakfast would contain 180 Calories with 23 Net Carbs. Plus, it would contain more than double the volume of 200 calories worth of plain oats.
Tip: By the way, when you keep bags of cauliflower rice in your freezer, you can very quickly make this meal in the morning. “Ricing” it yourself also keeps the cost low.
Cauliflower Overnight Oats?
Plus, if you make your morning breakfast routine even quicker, you can make cauliflower overnight oats. Make it the same way you would regular overnight oats, except steam the cauliflower first. Some people also add chia seeds, peanut butter, banana and coconut flakes. Here’s the recipe.
