Low Carb Maple Almond Hot Cereal for All of You Oatmeal Fanatics

low-carb maple almond hot cereal | lowcarb-ology.c.om

When is oatmeal not oatmeal?

When it is a low carb hot cereal that doesn’t have an iota of grain in it, but first (once again) you have to get past the fact that I used cauliflower. Take a moment to deal with it, to manage the emotions, and to accept the fact that cauliflower is a lowcarber’s best friend. Now, file it away and let’s move on.

I have always loved oatmeal but always had to stay away from it because my body has never really like carbs. I was one of those kids that didn’t eat much or often and I don’t think it is something I have done to myself I just think that is the way my body works. I just don’t need a lot of food. Not needing many calories is a great advantage when there is a famine but when you are a food writer?

Not so much.

I have always read the food descriptions in Farmer Boy with delight. I am enthralled by those long descriptions of the table groaning under it’s weight of breakfast foods. Breakfast is my favorite meal to eat out, my favorite meal to eat in — and the one I am least likely to eat.

The one thing that is hard about Atkins is breakfast — especially if you don’t like eggs. Let’s face it, after weeks of nothing but eggs almost NO ONE likes eggs.

This hot breakfast is creamy and filling. It is sweet and mapley good. Comfort food, I promise. Get past the fact that there is cauliflower in here, you won’t notice it. You are going to be spooning up all of that steaming, creamy, goodness and thinking about gramma’s kitchen and hot chocolate with marshmallows.

And how great you are going to look in that new outfit. Remember? Low carb.

lowcarb oatmeal | lowcarb-ology.com

This is prepared almost like the grits — you are going to grind the cauliflower and almonds together but this time you are adding more almonds, some xylitol, natural maple flavor vanilla, and butter. You’ll also be cooking it longer to achieve that creamy texture.

Like many of my other low carb recipes please try to get past the fact that I have, once again, lost my mind and go ahead and try this just once. Tummy pleasing comfort is just about ten minutes away.

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Low Carb Maple Almond Hot Cereal

Hot, creamy comforting breakfast that will make you think you are eating oatmeal like grandma made. 
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 1 serving
Calories 525kcal
Author Lowcarbology Editorial


  • 1/3 cup cauliflower
  • 1/4 cup roast almonds
  • 2/3 cup water
  • pinch of salt or more if you used unsalted almonds
  • 2 tablespoons xylitol
  • 1/2 teaspoon of cinnamon
  • 1 teaspoon maple flavoring
  • 1/2 teaspoon vanilla
  • 1 tablespoon unsalted butter
  • 1/4 cup heavy cream


  • Grind the almonds and raw cauliflower together in the blender until the mixture is like crumbs.
  • Add the mixture to a pan and cover with water.
  • Simmer, stirring constantly until the mixture is cooked and soft and the water is absorbed. You may need to add more water 1/4 cup at a time and cook it until it's absorbed to achieve the consistency of cooked oatmeal.
  • Add Xylitol, cinnamon, maple, vanilla, and butter. Mix well and taste for seasoning. Adjust flavor to make it exactly right for you.
  • Put the mixure in a bowl, add the cream and enjoy.


Calories: 525kcal | Carbohydrates: 11g | Protein: 9g | Fat: 51g | Saturated Fat: 22g | Cholesterol: 111mg | Sodium: 43mg | Potassium: 403mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1225IU | Vitamin C: 17.2mg | Calcium: 133mg | Iron: 1.3mg

Last Updated 09/03/2020

85 Responses to “Low Carb Maple Almond Hot Cereal for All of You Oatmeal Fanatics”

  1. Read this to my husband who is lo-carbing and he said, “I’d be happy to try that if you want to go to the trouble to make it.” It really doesn’t look like much trouble at all and he’s worth it.

    • He’s a brave man. let me know what he thinks. 🙂

    • I just recently found this recipe and I am excited to make it, but I’m not familiar with maple flavoring. Where would I purchase that? Also, how do I find your Web page for more recipes? Thank you, Robyn

    • The webpage is http://www.lowcarb-ology.com. You can also find my low-carb information on the RestlessChipotle Facebook page — it’s both of my blogs – one “normal food” . You can probably get maple flavoring on Amazon. 🙂 thanks for reading.

    • You should find maple flavoring in the same area of the grocery that has spices and extracts like vanilla.

    • Yep ! Thanks Vicki!

    • Aww…that’s sweet!

  2. Going to make it this weekend! You are the bomb about putting flavors and textures together.

    • Thanks Beth!

  3. So, we are eating this as our dessert during the halftime for the Aggie vs. “Bama game. YUM.

    • Dessert? LOL!

  4. I am thinking i can mix this in with s/f caramel curd, serve hot or cold — or as ice cream!

  5. BTW- i made a triple batch of your morning low=carb maple almond cereal. it keeps VERY well. in fact, two weeks. —such that i served some to my co worker on day 12 without telling her it was not newly made.

    She said, “Oh wow. This could be ice cream!”

    I said, “Oh, yes. Ya, it could…”

    Because, you see, I had already frozen some for a treat and loved every bite.

  6. So, I placed one Atkins peanut butter cup into a bowl filled with 1/4 cup of this amazing yuminess… EVERYONE at work wanted some. The Aroma! PLUS Chocolate! Next, Some berries since I am past Induction and phase 1. I did cook my quadruple batch for about 25 minutes so as to really be creamy. It was.

    Thanks again for an awesome recipe!

  7. We will SO be making this! I adore cauliflower in all it’s diversity. Thanks so much for sharing your creativity with us.

    • Thanks for reading!

  8. Made this this morning but had to sub walnuts since I was out of almonds. Came out great! Yet another use for cauliflower!!!

    • Amazing stuff, isn’t it? LOL!

  9. I tried making this tonight and after simmering for 45 minutes (that’s how long it took for the water to absorb) while it looked like cooked oatmeal, it still had a bite to it. Any suggestions?

    • Jenn,you may not be getting the cauliflower small enough. I haven’t had that problem. :/

  10. […] a wonderful meal that you are going to LOVE!  That is exactly what LowCarb-Ology did for their Low Carb Maple Almond Hot Cereal and it is […]

  11. I’ve been doing Atkins for several years and keep breakfast interesting by eating leftover fish or chicken from dinner. BUT I was just telling a friend that i missed oatmeal….I’m so trying this come saturday.
    I just found your site and I’m in love with you!! Thank you for sharing so much yummy ideas!!

    • I totally get it!

  12. This is delish….I love sweet and savory so guess what a couple of crumbled pieces of bacon on top were over the top! Love this recipe so versatile!

    • Thank you!

  13. I am so making this as soon as I get a fresh batch of cauliflower since I used the last of what I had for dinner tonight. I’m thinking a bit of coconut flakes might be pretty awesome in the mix…

    • I bet it would!

  14. This looks so good!. I love cereal, but not all those carbs.

    • It really is. I totally agree. I miss oatmeal so much.. but this is a good substitute

  15. How clever! I never would have thought to use cauliflower for this, but it makes a lot of sense. Does it smell like cauliflower though? I don’t mind it, but my other half doesn’t care for that. I sub cauliflower for many things, but he won’t touch it if it’s detectable.

    • Yep, mine too. It doesn’t smell like cauliflower to me.

  16. So great to hear Walnuts as a sub, I am allergic to almonds with skins.

    • Sure – use what you like

  17. Hello this is my first visit to this page & seen this recipe. Would love to try but have a few questions. Can you use frozen cauliflower ? & how do you go about measuring that out? I also don’t have maple flavor at the moment what can I replace it with ?
    Thank you can’t wait to try some of these recipes I’m so hungry for them

    • I never used frozen so I am unsure. You could use vanilla. 🙂

    • I’ve been craving oat meal for days now. Thanks so much for this recipe. I made it in the microwave. I pulsed up my cauliflower in my ninja, then added a tablespoon of butter, and some almond milk, 1/2 stevia, and maple sugar free syurp. It came out perfect after 3 mins. I like mine a little runny so I added a bit more almond milk and it was delish. Worked in a quick pinch when i didnt feel like cooking. I find it tastes better the longer it sits so I put it in the fridge I’m soaking it overnight. 😛

    • Thanks for letting me know! I crave oatmeal too… this really helps even tho it’s weird.

  18. […] Low Carb Maple Almond Hot Not-Cereal – Lowcarb-ology […]

  19. Made this tonight (breakfast for dinner), and it was good. I think I could have blended the nuts and cauliflower more. It’s nice to have this as an oatmeal replacement option, but the serving size is a bit small. I will likely make this one again. Thanks for the recipe.

    • I am glad you like it Tammy. I guess the serving size depends on you… I find I can’t eat an entire serving of this. 🙂

  20. […] Maple Almond Hot Cereal […]

  21. I made some cauliflower mashed “potatoes” this weekend, but made them too thin. As I was eating them I was thinking that they reminded me of cream of wheat and would be great with some maple syrup. 🙂 This I googled for a hot cereal recipe and found this! So excited to try it for breakfast tomorrow!

    • It is so good!

  22. I;m getting tired of eggs for breakfast on the low carb diet. Made this recipe this for hubby and myself. We both loved it. I used half the recommended amount of the xylitol, butter, and cream. It was still plenty sweet and creamy, Absolutely delicious. Thank you!

    • I am so glad you enjoyed it!

  23. Just made this! My husband wanted oatmeal this morning and I wouldn’t let him have it because of his diabetes. He tried it and said I’d like it a little thicker, but I know he liked it! I did use frozen cauliflower. It is a wonderful recipe. Thank you so much!

    • YAY! I love to hear things like that..

  24. Is it 1/3 cup of ground cauliflower or do you measure before you grind?

    • I use 1/3 cup before grinding.

  25. 1/3 cup cauliflower…. is that measured before or after grinding it?

    • Before. 🙂

  26. Just had this dish for breakfast. How do I say it it was WONDERFUL YUM. HEAVENLY, I just found your site been on program now over a year went from over 300 lbs to 181 today. been steady here for a while but trying to get back on track and finish losing the next 40 lbs. Thanks to u that won’t be so hard to stay on this path for life . PS also tried ur other hot cereal love it will put a comment there as well.

    • I am so glad to hear that Barbara! You’ve done amazing!!

  27. Hi! This looks delicious! Do you think I can substitute Almond Meal instead of grinding up almonds?

    • Yep!

  28. I’m going to try this, making a pretty big batch because I will eat it and enjoy it. I am hoping my husband, if he maybe does not know there’s cauliflower in it, might also like it. He is a “supertaster” for the sulphur compounds in cauliflower. I don’t treat him like a child and try to trick him into stuff.

    ANYHOW! I would love to utilize more cauliflower but need a way to eliminate the “skunky” for him. Any tips?

    • Try simmering it in milk. 🙂

    • That is worth a go and will give me one more low carb vegetable in my menus!

    • 🙂 I hope you like it.

  29. Made one 4x batch, being optimistic. So not sorry! My 11 y.o. son loved it. I backed off on the xylitol for the next batch and changed up the flavoring from maple to orange extract and vanilla with milder cinnamon. Still a WINNER. This morning I put a tbs. of peanut powder in it. YUMM.

    I like to make a batch of this with a head of cauliflower so I have something quick and hot, low carb and proteinaceous for breakfast.

    Thank you so much!

    I am finding empowering ideas for low carbing from you and others that don’t make me want to take a pick axe and flame thrower to the grocery store in frustration.

    • LOL! So glad you like it!

  30. What would you substitute the xylitol with? I have dogs and refuse to bring xylitol in my house.

    • Splenda or any cup for cup sweetener … or a pinch of stevia.

  31. Hi – I do not see the number of servings in the recipe above. is that meant for one person?

    • yes, one person. 🙂

  32. I was not expecting to like this but it was very good. Did not taste like cauliflower at all. Nice crunch and great flavor.

    • Thanks Michelle!

  33. intriguing! how many servings does this make? and how well would it keep?

    • Most of the recipes on this blog make 1 or 2 servings. I don’t know how long it would keep – I always eat it all.

  34. 5 stars
    I made this this morning and I am HOOKED! Tastes delish and was very filling! Was wondering if anyone has tried making this in a crockpot/slow cooker?? I gave my kids a taste and they all loved it but our mornings are very hectic and my crock pot is my best friend in the morning 🙂

    • I bet it would be fine~

  35. 5 stars
    I tried this this morning and it was pretty good and satisfies my need for oatmeal! Would it be okay instead of cooking it in water to cook it in the cream with the butter and Seasonings?

    • Yes, that would be fine!

  36. 5 stars
    How accurate are the the net carbs in this recipe?
    Just made it for the first time and its awesome when I need something to curb my carb needs.

    • I use a built in calculator – it seems very accurate.

  37. HI! I’m excited to try this recipe. I’d like to know exactly how much ground cauliflower I should put in? I buy it from Trader Joe’s already in “riced” form. It looks like your recipe states the amount before being ground. Thank you!!

    • I am not sure how much it is once it’s ground… sorry.

    • There are about 4 ounces (by weight) of riced cauliflower in one cup.. So 1.3 ounce would be 1/3rd cup.

  38. Has anyone made this recently and can perhaps give an idea of the amount of cauliflower and almonds in weight? I’d like to use already riced cauliflower and almond meal, so I’m sure I’d need less, since it’s already ground up. Just trying to get an idea of the ratio I’d need. I would LOVE to make this.

    • Roughly equal amounts… but the almond meal is too finely ground to work in this.

  39. 5 stars
    I made it this morning and it was excellent. I loved the nutty flavour and the texture was perfect. Thank you for taking the time to share this recipe!

    • 🙂 I’m so glad you liked it…

  40. 5 stars
    So I exchanged unsweetened coconut for the cauliflower…I am sure the cauliflower works well as so many people have loved this recipe, but I just couldn’t bring myself to do it lol. Anyways the coconut worked awesome. I also used sliced almonds and added both to my ninja for just a few pulses. This recipe is delish and just wanted to share my substitution success! Thank you for posting this 🙂

    • whatever works! 🙂

  41. 5 stars
    I made this a few minutes ago and it’s wonderful! I had made cauliflower steaks last night (which were awesome) and remembered this recipe. I may grind the almonds a bit finer next time, but I will be making it a lot. It’s the first lo-carb hot cereal I have found that I like. It looked like, and was a close taste, to oatmeal which I have been missing.


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