1 Pot, Pan or Bowl/ 10 Ingredients or Less/ AIP/ Breakfasts/ Paleo/ Quick & Easy/ Under 30 minutes

PB&J Cauliflower N’oatmeal (AIP, Paleo)

PB&J Cauliflower N'oatmeal with tiger nut butter and fruit preserves in a bowl.
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It’s October and fall is definitely upon us in the Pacific Northwest. The mornings are crisp and foggy, the sky is all but hidden behind cloud cover, the leaves are changing and puddles are just begging to be jumped in!

What is it about fall mornings that always makes me want to cuddle up with a warm blanket, a hot beverage, and a big bowl of toasty oatmeal?

But, if you’re like me, and you’re following an AIP or paleo diet, oatmeal is off the table. Oats (and other grains) contain anti-nutrients that can contribute to leaky gut and autoimmune disease. And for those of us with celiac disease, oats are a risky endeavor whether you’re paleo or not, as most oats are contaminated with gluten, which wreaks havoc on a celiac’s guts.

So how do you satisfy your craving for oatmeal, if you can’t have oats?? Cauliflower n’oatmeal!

What is Cauliflower N’oatmeal?

I first came across the idea for cauliflower n’oatmeal in an ad I saw on instagram, believe it or not! I can’t find the product now, but it was an ad for a cauliflower breakfast porridge in a paper cup where all you have to do is add hot water and you have a warm, tasty cauliflower breakfast porridge. Sounds convenient! But rather than paying $2+ for something that is probably laden with preservatives and added sugar, I thought, “I can do that!”

So, I set out to create my own version of cauliflower n’oatmeal. And since school is now in session, I thought I’d hearken back to the school lunches I had growing up with a PB&J n’oatmeal recipe!

What’s in this AIP and paleo-friendly PB&J Cauliflower N’oatmeal?

In typical fashion, I wanted to make sure this recipe was quick and easy, so you could prepare it on a weekday morning in no time flat, and feel satisfied till lunch. Thus, the ingredients are minimal, the steps are simple and the results are heavenly!

This delicious PB&J Cauliflower N’oatmeal is not only AIP and paleo friendly, it takes less than 10 minutes to prepare, packs 1-1/2 servings of vegetables into breakfast and will make you feel like a kid again!

So, what’s in this PB&J N’oatmeal, already?

  • cauliflower rice, for an extra morning boost of nutrients and fiber!
  • full-fat coconut milk
  • maple syrup (or other AIP/paleo sweetener of choice)
  • grass-fed collagen peptides (optional, but adds thickness and gut-healing protein, so I highly recommend!)
  • ground cinnamon
  • your favorite tiger nut butter (or other nut butter, if not AIP) (my favorite tiger nut butter is from Roots!)
  • your favorite AIP/paleo fruit preserves or homemade jam (my favorite is from St Dalfour!)

How do you make PB&J N’oatmeal?

Just add your cauliflower rice and coconut milk to a small saucepan and simmer on medium until your cauliflower has softened and your n’oatmeal has thickened a bit. It should only take about eight minutes. Then mix in your sweetener, collagen peptides and cinnamon and top with tiger nut butter and fruit preserves, and eat up!

Does it remind you of PB&J sandwiches from when you were a kid?

PS. If you’re looking for another warm fall breakfast porridge, check out this Make-Ahead AIP Breakfast Bowl!

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PB&J Cauliflower N'oatmeal with tiger nut butter and fruit preserves in a bowl.

PB&J Cauliflower N’oatmeal (AIP, Paleo)

  • Author: Andrea
  • Prep Time: 1 minute
  • Cook Time: 8 minutes
  • Total Time: 9 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free


A yummy cauliflower n’oatmeal recipe that is AIP and paleo friendly, takes less than 10 minutes to prepare, packs 1.5 servings of vegetables into breakfast and makes you feel like a kid again!



11/2 cups cauliflower rice (either store-bought, or make your own)

1/2 cup full-fat coconut milk (with no gums or fillers!)

1/2 tsp maple syrup or other sweetener of choice (or more, if desired)

1 scoop (about 1 Tbsp) grass-fed collagen peptides (optional, but adds thickness and protein, so I highly recommend!)

1/2 tsp ground cinnamon

1/2 Tbsp tiger nut butter (or other nut butter, if not AIP)

1/2 Tbsp naturally sweetened fruit preserves (free of cane sugar or any artificial sweeteners, colors or preservatives – such as St. Dalfour brand fruit preserves, or homemade)


Combine cauliflower rice and coconut milk in small saucepan, cover and simmer over medium heat. Stir occasionally, until cauliflower starts to soften and liquid starts to thicken, about 8 minutes.

Add maple syrup, collagen, and cinnamon and stir until well combined.

Transfer to a bowl and top with your favorite tiger nut (or other nut) butter and fruit preserves, and enjoy!


I also like to top mine with a sprinkle of sliced tigernuts, shredded coconut and fresh fruit. If you’re not following AIP, or if you’ve successfully reintroduced some nuts or seeds, feel free to use those to top off your n’oatmeal, as well!

All nutrition information is an estimate, only, using an online nutrition calculator.


  • Serving Size: Full recipe
  • Calories: 409
  • Fat: 29
  • Carbohydrates: 20.8
  • Fiber: 6.3
  • Protein: 22.9

Keywords: AIP, cauliflower, n’oatmeal, paleo, PB&J, oatmeal

Medical Disclaimer: None of the ideas presented on this website, programs, or services are intended to replace medical advice of any kind. I am not a doctor, and reading this content does not form a doctor/patient relationship. The information provided here has not been evaluated by the U.S. Food and Drug Administration, and is not intended to diagnose, treat, cure, or prevent any disease, condition or illness. For more information, please see the full medical disclaimer, here.

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