Apple Pie Cauli Oats

Cauli oats are MY LIFEBLOOD in prep right now. The bowl is giant, filling up even my ravenous tummy on my super low carb days.

In fact, speaking of low carb days, out of ALL the cauli oats variations I have (blueberry, lemon blueberry, carrot cake, etc) THIS is the lowest carb one I’ve come up with, so I always have this flavor on low carb days & rotate through the others the rest of the week.

Seriously I have some form of this for breakfast every morning.

If you’re confused about any steps, I posted a youtube video showing how I make the carrot cake version. (Skip to 2:10 for JUST the oats if you don’t want to watch the rest!) The steps are exactly the same, except for this version there’s no carrot.

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.

View this post on Instagram

๐ŸŽ ๐—”๐—ฝ๐—ฝ๐—น๐—ฒ ๐—ฃ๐—ถ๐—ฒ ๐—–๐—ฎ๐˜‚๐—น๐—ถ ๐—ข๐—ฎ๐˜๐˜€๐Ÿฅง โฃ โฃ With my macros as low as they are right now in prep, Iโ€™ve started making this DELICIOUS bowl of oats on my lowest carb days & making the carrot cake cauli oats (recipe on my page & blog!) on my โ€œhigherโ€ carb days. โฃ The secret to these oats are the @betteroats apple cinnamon 100 calorie packets. Feel free to use another brand of apple cinnamon oatmeal, but better oats is the lowest carb version around. I always get mine on Amazon.โฃ โฃ ๐— ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ฏ๐—ฎ๐˜€๐—ฒ: 250 cals (29.3P/2F/25.5C)โฃ ๐— ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—ฏ๐—ผ๐˜„๐—น ๐—ฝ๐—ถ๐—ฐ๐˜๐˜‚๐—ฟ๐—ฒ๐—ฑ 391 cals (36P/12.8F/31.2C) โฃ โฃ ๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€:โฃ โ€”1 packet @betteroats Apple Cinnamon 100 calorie packet. โฃ โ€”160g frozen cauliflower rice (YES, that entire quantity. I even go higher to 190g or 200g sometimes) โฃ โ€”lots of cinnamon (I donโ€™t measure, but Iโ€™d guess at least 1 tsp)โฃ โ€”1/2 tsp caramel extract (find this next to the vanilla extract in the baking aisle)โฃ โ€”about 200g water (just enough to cover everything)โฃ โ€”ย @skinnymixesย skinny syrup to taste 40-60g (any flavor, but Iโ€™ve been using caramel creme cheesecake!)โฃ โ€”200g egg whites (You can do ANY amount of egg whites that you want. I do NOT recommend going below 100g though because egg whites are what help make it so voluminous and creamy!)โฃ โฃ ๐—ง๐—ผ๐—ฝ๐—ฝ๐—ถ๐—ป๐—ด๐˜€:โฃ โ€”nut butter! This one has 28g Big Apple @official_allamericanbutterย It was a limited flavor from last fall, but they have a cinnamon flavor coming out tomorrow that will be perfect!! ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—ฒ๐—บ๐˜†๐—ผ๐—ด๐—ถ๐—ณ๐—ถ๐˜โฃ โ€”more cinnamon โฃ โ€”Walden Farms Pancake Syrup โฃ โ€”other ideas: caramel chips, crumbled up graham cracker,ย etc ๐Ÿ˜‹โฃ โฃ ๐—œ๐—ป๐˜€๐˜๐—ฟ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€:โฃ 1. Microwave your frozen cauliflower 60-90 seconds until warm โฃ 2.Place oat packet in a small pot with cauliflower, 40-60g skinny syrups, caramel extract, cinnamon, and just enough water to cover the oatsโฃ 3. Using a whisk, heat on the stovetop, stirring continuously until the oats have thickened (I have a highlight saved on my page about what this looks like!)โฃ 4. Add your egg whitesโฃ 5. Stir continuously to avoid clumps & cook until thickened again.โฃ 6. Place in another bowl & add your toppings! Voilร  ๐Ÿคฉ

A post shared by Emily (@emyogi_fit) on

I’ve never found the Apple Cinnamon Better Oats in store, so I always buy them on Amazon!

Leave a Reply