Apple Pie Cauliflower Oats

Creamy oats meets warm apple pie in these delicious apple pie cauliflower oats. Low in fat and full of flavor – they are sure to have you feeling satisfied!

We have officially made it to September friends! And we all know what that means – time for all the fall flavored foods and goodies!

It is still very much feeling like summer here in Charleston. But don’t you think for a second that that will stop me from pretending like it’s fall. Fall always seems to come and go the fastest of all the seasons anyway, so it only makes sense to start now if I want to fit everything in!

This meal brings about it a special freshness from the sautéed apples and all the familiar coziness of a bowl of warm cinnamon oats. The flavors are INSANE – and thanks the cauliflower rice – this meal is oh so voluminous and filling.

For the protein powder, I used PEScience snickerdoodle flavor which I found to be the perfect cinnamon sweet addition to these oats! Feel free to use substitute with vanilla if you don’t have any snickerdoodle though, I can promise you it will still be amazing. 😉

For all PEScience products, you can use code “LaurenFitFoodie” to save 10%.

As always, if you make, tag me on Instagram (@LaurenFitFoodie) because I love seeing your yummy recreations!

Yield: 1

Apple Pie Cauliflower Oats

Apple Pie Cauliflower Oats

Creamy oats meets warm apple pie in these delicious apple pie cauliflower oats. Low in fat and full of flavor - they are sure to have you feeling satisfied!

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes



  • ¾ cup (85g) frozen cauliflower rice
  • ¼ cup + 2 tbsp (30g) quick oats
  • ½ tsp cinnamon
  • ¼ tsp apple pie spice
  • ¼ tsp ground allspice
  • 1/2 tsp liquid stevia*
  • ¼ cup (30 mL) sugar free pancake syrup
  • 1 tsp butter extract
  • ½ cup (120 mL) water
  • ¼ cup (60g) egg whites
  • ⅓ scoop (10g) PEScience Snickerdoodle protein powder
  • Splash of almond milk (optional)
  • ___________________

Sautéed Apples:

  • ⅓ a medium apple (50g), diced
  • ⅛ cup (30 mL) sugar free pancake syrup
  • 2 tsp (10 mL) water
  • ½ tsp cinnamon
  • cooking spray


Sautéed Apples:

1. Spray a medium skillet with cooking spray. Add apples, water, syrup, and cinnamon.

2. Cover and cook over low-medium heat for 7-8 minutes, stirring occasionally until apples are tender. When done, remove from heat and set aside.


1. In a large microwaveable bowl, microwave frozen cauliflower rice for 3 minutes.

2. Take out, add the oats, stevia, syrup, water, and all the spices. Stir well, then microwave again for 1 minute.

3. Take out, add egg whites and mix well (I recommend using a mini whisk to best prevent egg white clumps). Microwave again for 1 minute.

4. Take out and stir oats around again to break up any clumps. Add protein powder and a splash of almond milk (optional) and mix into the oats.

5. Top with sautéed apples and nut butter, if desired, and enjoy!


    MFP entry: Lauren Fit Foodie Apple Pie Cauliflower Oats

    If you decide to omit apples:

    Nutrition: 213 calories 29C | 2.4F | 20P

    MFP entry: Lauren Fit Foodie Apple Pie Cauliflower Oats No Apples

    *Stevia is much sweeter than normal table sugar. If you decide to substitute, note that you may need to adjust the amount used accordingly.

    Nutrition Information:

    Serving Size:

    1 bowl

    Amount Per Serving: Calories: 239Total Fat: 2.5gCarbohydrates: 36gProtein: 20g

    Did you make this recipe?

    Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 


    1. Made this morning & it was the perfect fall breakfast! I was not sure how the cauliflower would be in it, but it really just adds volume & texture. Definitely going into my regular breakfast rotation!

      • Yes! You really don’t notice it’s there but it’s awesome how much it makes. And the flavors! So happy hearing that 😊

    2. I’ve saved many of Lauren’s recipes but this is the first one I’ve actually tried. It was admittedly a bit time consuming to make BUT it was so good! Didn’t notice the cauliflower at all other than I finished feeling much more full than my typical oats. I didn’t have apple pie spice so I subbed 1/4 tsp pumpkin pie spice. I added a dash of pink Himalayan salt as well. Definitely save for weekends or days I have a bit more time. I only topped mine with apples. Would consider a few chopped pecans or PB fit next time.

    3. I wanted to love this so much. I bought the Natrisweet Stevia from Amazon that you recommended in a previous recipe. The texture was amazing, the initial flavor was great. Loved the sautéed apples but the tablespoon of stevia left such a chemical aftertaste that neither my husband or I could finish it. It was a great base recipe and I’ll give it another try sometime with a lot less stevia and see if that helps.

      • Erika, I appreciate your comment girl! I actually just remade the recipe yesterday and realized that amount for the stevia was a typo! No doubt I bet that would not have tasted good! haha! Thank you for point that out. I usually do 1/2 tsp and that is great for me! But everyone is different so you can always wait to add it at the end and add it gradually too!

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