Cauliflower Carrot Cake Oats

These oats are the best thing that’s happened to me in 2020. Seriously, they fill up my tummy even on my lowest of low carb days in my competition prep.

I love them so much I have quite a few variations of cauli oats (blueberry, lemon blueberry, apple pie, etc)

These carrot cake cauli oats are my FAVORITE of all variations, but I rotate through all the flavors to avoid flavor fatigue!

If you’re confused about any steps, I posted a youtube video showing how I make this exact version. (Skip to 2:10 for JUST the oats if you don’t want to watch the rest!)

Final note before the recipe: please don’t forget to add sweetener or spices.

If you don’t add either it will be bland & tasteless.

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๐Ÿฅ• ๐—–๐—ฎ๐˜‚๐—น๐—ถ๐—ณ๐—น๐—ผ๐˜„๐—ฒ๐—ฟ ๐—–๐—ฎ๐—ฟ๐—ฟ๐—ผ๐˜ ๐—–๐—ฎ๐—ธ๐—ฒ ๐—ข๐—ฎ๐˜ ๐—™๐—จ๐—Ÿ๐—Ÿ ๐—ง๐—จ๐—ง๐—ข๐—ฅ๐—œ๐—”๐—Ÿ ๐Ÿฐ โฃ โฃ @sdangerfit invented the carrot cake oats, @lorifitlife invented the microwave/meal prep carrot cake oats, and for the last week Iโ€™ve been adding a FULL serving of cauliflower rice to mine! ๐Ÿ˜ฑ I did this the first time on a low carb day and BOY was my tummy full and happy for hours! I loved it so much Iโ€™ve been making it on normal (not low carb) days too! Leave the cauliflower out if you think itโ€™s weird ๐Ÿคท๐Ÿผโ€โ™€๏ธโฃ โฃ โžก๏ธSwipe to see a step by step visual guide (I talk in the 2nd video on too!)โžก๏ธโฃ โฃ ๐Ÿฅ•๐— ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ฏ๐—ฎ๐˜€๐—ฒ: 284 cals (30.5P/2.6F/32.1C)โฃ ๐Ÿฅ•๐— ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—ฏ๐—ผ๐˜„๐—น ๐—ฝ๐—ถ๐—ฐ๐˜๐˜‚๐—ฟ๐—ฒ๐—ฑ 430 cals (39.2P/12.8F/37.2C) โฃ โฃ ๐Ÿฅ•๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€:โฃ โ€”1 packet @betteroats Maple & Brown Sugar 100 calorie packet. This brand of oats has lower macros than quaker/other packetsโฃ โ€”85g frozen cauliflower riceโฃ โ€”85g carrots, riced in a food processor โ€”cinnamon โ€”pumpkin pie spice โ€”200g water โ€”ย @skinnymixesย skinny syrup to taste 40-60g (any flavor, but I love cookie dough right now!)โฃ โ€” cake batter extract ๐ŸŽ‚ (a dash) โ€”200g egg whites (this day I did 220, but you can do ANY amount of egg whites that you want) โฃ โฃ ๐Ÿฅ•๐—ง๐—ผ๐—ฝ๐—ฝ๐—ถ๐—ป๐—ด๐˜€:โฃ โ€” @hiitnutritionย black cocoa powder (I used 4g) this topping is a new non-negotiable for me. It mixes with the pancake syrup and becomes this sweet, Oreo-like glaze! ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—ฒ๐—บ๐˜†๐—ผ๐—ด๐—ถ๐—ณ๐—ถ๐˜โฃ โ€”nut butter! This one has 23g Sugar Pie Honey Chunk @official_allamericanbutterย ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—ฒ๐—บ๐˜†๐—ผ๐—ด๐—ถ๐—ณ๐—ถ๐˜โฃ โ€”Walden Farms Pancake Syrup โ€”other ideas: mini chocolate chips, mini candies,ย etc ๐Ÿ˜‹ โฃ โฃ ๐Ÿฅ•๐—œ๐—ป๐˜€๐˜๐—ฟ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€:โฃ 1. Microwave your frozen cauliflower 60-90 seconds until warmโฃ 2. Rice your carrots in a food processorโฃ 3. Place oat packet in a small pot with cauliflower, carrots, 40-60g skinny syrups, cake batter extract, SPICES, and just enough water to cover the oats (~200g)โฃ 4. Using a whisk, heat on the stovetop, stirring continuously until the oats have thickenedโฃ 5. Add your egg whitesโฃ 6. Stir continuously to avoid clumps & cook until thickened again.โฃ 7. Remove from heat, place in another bowl & add your toppings ๐Ÿ˜‹

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I can usually find these Better Oats 100 calorie packets in stores, but lately I’ve been buying them in bulk from Amazon because quarantine life…

I also have an Oat recipe without any cauliflower for those of you who are still skeptical.

And for the love of (I don’t know where I was going with this sentence) BUT STOP ADDING PROTEIN POWDER TO YOUR OATS.

I mean, you can if you want, but protein powder dissolves in the oats… OR you could choose to just add more egg whites to make it creamier & bigger (egg whites = more volume!)

The only reason I can see that anyone would add protein powder is for flavor… & spices like cinnamon, pumpkin pie spices, & then things like vanilla extract, caramel extract, & cake batter extract can mimic all the same flavors for 0 extra calories.

Skinny Syrups are also how I sweeten my oats & add flavor!

If you make these oats, I LOVE seeing pictures and videos of recreations on instagram! Tag me @emyogi_fit <3


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