Overnight Protein Oats with Riced Cauliflower

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

A super satisfying bowl of overnight protein oats with riced cauliflower for added nutrients, fiber, and volume. If kicking off your morning with a big bowl of oatmeal starts your day off on the right foot, this recipe is definitely for you!

If you follow me on Instagram, you’ve probably watched my Stories about my newest breakfast obsession: Overnight protein oats with riced cauliflower mixed in. Say whaaaaat? I know… I was skeptical too. Sure, I’ll try anything once, but I wasn’t sure about adding cauliflower to my oatmeal. Would I be able to taste it? Would my oats become… crunchy? I had so many questions, and the last thing I wanted to do was ruin a perfectly good bowl of overnight oats, so I never tried it.

Image via Unsplash

Fast forward to watching some of my favorite Instagram influencers add riced cauliflower to their oats and love it. Well, ok, then… I guess it was time for me to give it a try. I whipped up my own version using quick oats, frozen riced cauliflower, collagen, applesauce, unsweetened almond milk, and cinnamon. The end result was nutritious, delicious, and super satisfying, especially when adding fresh fruit and my beloved Teddie Peanut Butter. Holy yum! I swear, you can’t taste the cauliflower at all, and it adds a nice lumpy texture as well as some serious volume to the oats. I personally love chewy oats, so I’m a big fan and see myself adding cauliflower rice to my bowl on the regular. If you give it a try, please let me know what you think!

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Overnight Protein Oats with Riced Cauliflower

  • Author: Tina
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: American


A super satisfying bowl of overnight oats made with riced cauliflower for added nutrients, fiber, and volume.



1/2 cup quick oats
1/2 cup riced cauliflower
1/4 cup applesauce
2 scoops collagen
1/4 cup unsweetened almond milk
Cinnamon to taste


Combine ingredients in a glass container with a lid. Store in refrigerator overnight. In the morning, heat in the microwave or grab a spoon and eat cold.


I used frozen cauliflower rice, but fresh would likely work as well. If you don’t have collagen, you can substitute your choice of protein powder or leave it out all together.


  • Serving Size: 1
  • Calories: 244
  • Fat: 3.5
  • Carbohydrates: 37
  • Protein: 18

Keywords: overnight oats, cauliflower rice

Looking for more overnight oats recipes? I’ve got ya covered. Check out these recipes!



  1. So I make my kids have oatmeal once a week and it’s never met with enthusiasm! I will try this and while I believe you that you can’t taste the cauliflower, my kids will be the true test! Crossing fingers!!
    P.s. Thanks so much for reposting your Instagram Live episodes. I don’t have Instagram so I love being able to still watch

  2. I love doing this with my oatmeal…plus…I also put shredded zucchini in them as well. One of the ugliest breakfast meals ever but you can’t taste the zucchini!

  3. The riced cauliflower I have says it needs to be fully cooked before eating. Do you have a brand that can eat raw?

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