Homemade Grain Free Oatmeal

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Grain Free Oatmeal, Homemade Grain Free Oatmeal

Grain Free Oatmeal, Homemade Grain Free Oatmeal

Grain Free Oatmeal

Grain free oatmeal is a great recipe from my friend Kimberly Fuller who was looking for a way to enjoy the warmth thickness of oatmeal without the inflammatory impact of the oats!  Enjoy this grain free oatmeal recipe!

If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.

Grain Free Oatmeal, Homemade Grain Free Oatmeal

Grain Free Oatmeal, Homemade Grain Free Oatmeal

1 vote


Grain Free Oatmeal




Yield 2 Bowls


1 c. *Riced Cauliflower, Packed

1/3 c. Canned Organic Coconut Milk

2/3 c. Filtered Water

2 Large Organic Pasture-Raised Eggs

2 Tbsp. Ground Flax or Chia Seed

2-3 tsp. Cinnamon

Choice of Mix-Ins (raisins, raw honey, banana, fresh blueberries, etc)


Step #1:  *First things first, you need to “rice” your cauliflower. If you have a box grater, simply grate the cauliflower down to the stem.

Step #2:  To a medium saucepan, add riced cauliflower, eggs, coconut milk and water.

Step #3:  Over medium heat, bring to low boil and cook until cauliflower is tender, about 10 minutes or so.

Step #4:  Remove from heat and whisk in flax, cinnamon and raisins. (or other mix-ins)

***Nutritional info does not include optional ingredients.***

***The nutrition info for this recipe is based on the linked ingredients above**

Courses Breakfast

Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

Calories 219

% Daily Value

Total Fat 26 g


Total Carbohydrates 10 g


Dietary Fiber 6 g


Protein 10 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Grain Free Oatmeal, Homemade Grain Free OatmealGrain Free Oatmeal, Homemade Grain Free Oatmeal

Dr Jockers Comments: 

We were always told to believe that oatmeal is healthy but the grains are highly inflammatory and cause blood sugar dysregulation.  This is a low-carb, anti-inflammatory version that tastes great!

This is loaded with healthy fats from the coconut milk and the pasture-raised eggs.  The good fats along with the fiber and prebiotics from the flax/chia seeds and the cinnamon help to maintain healthy blood sugar signaling patterns and reduce inflammation.

Let us know your thoughts on the grain free oatmeal in the comments section below.  If you are looking for a more detailed fat-burning keto meal plan and recipes then check our complete Navigating the Ketogenic Diet program here.

Grain Free Oatmeal, Homemade Grain Free Oatmeal


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Dr. Jockers

Dr David Jockers is passionate about seeing people reach their health potential in mind, body and spirit. He is the host of the popular “Dr Jockers Functional Nutrition” podcast and the author of the best-selling books, “The Keto Metabolic Breakthrough” and “The Fasting Transformation.”


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  1. Grains metabolize into glucose, which raises insulin levels, insulin promotes the release of inflammatory prostaglandins and IL-6 immune factors.

    You could probably make this without the eggs if you didn’t want them.

  2. According dr.Esselsteyn.s book :: prevent and reverse heart disease he just recommend oats as breakfast and no eggs!
    What is the truth?

    1. Hey Sjef, there is definitely a lot of conflicting information out there. Many people do much better taking grains and high-carb meals out of their diet. A ketogenic diet with plenty of healthy fats and plant foods is also great for the heart!

  3. I have made this recipe twice and I absolutely love it. Even my husband likes it and he doesn’t even like oatmeal very much. I use frozen riced cauliflower and double the recipe so that I can have it two days in a row since it’s a little more work to make than regular oatmeal. Regular oatmeal makes me feel horrible and bloated even though it used to be one of my favorite tasting foods. I have gone without it for a couple years now and I am sooooo grateful to have found this amazing recipe! I can’t wait to make it in the winter when I really need some soul food. (I tried the other recipe on this website that calls for hemp hearts
    and it tasted nothing like oatmeal… I did not like it at all).

  4. I have always believe that the quality of the source is the key. As an 90 year-old Irishman replied Dr. Ken Berry : people from Ireland have more than 4,000 years consuming steel-cut oats with enormous benefits. This old personn said he had 40 years consuming it with great health and satisfaction. In my personal experience I have been taking it raw with water, almond milk or other vegetable milk, raw cacao and seeds fro more than 40 years. Steel-Cut Organic Sprouted Oats Glyphosate Free are the ideal way to eat oatmeal if you don’t have intestinal inflammatory issues. Oats have soluble fiber that lowers LDL Cholesterol – we have to figure which subtype: small or large particles -. This fiber is also pre-biotic and favors the synthesis of short fatty acids. Oats as the super -mushrooms have also beta-glucans that are anti-angiogenic when malignant tumors want to spread.

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