Our grain-free oatmeal recipe is an easy solution to traditional oatmeal if you have a food sensitivity or food allergy to oatmeal. Not sure how to make grain-free oatmeal?  Take a look at our easy recipe using cauliflower rice, almond milk, eggs and nuts.

Grain-Free Oatmeal

Course: Breakfast
Keyword: Fall, Fiber, Kid-friendly, Winter
Cooking Method: Stove Top
Condition: Cancer, Chronic Kidney Disease, Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, PCOS, Vegetarian
Servings: 1 serving


  • 1 cup cauliflower rice
  • 1 cup almond milk
  • 1 egg
  • 1 banana mashed
  • 2 tbsp ground nuts


  • Cook cauliflower rice on stove in almond milk. ⁣
  • Whisk in the egg and mashed banana. ⁣
  • Add ground nuts and cook until thickened.
  • Serve in a bowl and add desired toppings (I chose frozen blueberries, a frozen sliced banana, cinnamon, and almond butter).


Carbohydrates: 36g | Protein: 15g | Fat: 18g | Sodium: 423mg | Potassium: 931mg | Fiber: 8g

Food sensitivities is one of our specialties.

Still not sure what to eat? Take a look at our How to Cook Breakfast with Food Sensitivities blog for more breakfast inspiration. These recipes are based on our method cooking recipes which are an easy, flexible way to cook for all kinds of food sensitivities and allergies.  Meaning that you can adjust the ingredients of the recipe within a list of foods that tend to be food allergy and food sensitive friendly foods.

Take a look at these recipes including:

  • scrambles
  • breakfast hash
  • egg muffin tins

Each of these recipes have a variety of options to help you easily mix and match ingredients to fit both your food likes and your food sensitivities.  Most importantly of all, these recipes are EASY to prepare so you will not spend hours in the kitchen.  The key to excellent recipe and food solutions is making foods delicious, and easy so that your nutrition plan is sustainable.

You may also be following a low FODMAPs plan.  Take a look at Ten Low FODMAP Friendly Breakfasts Perfect for Any Morning.

For more recipe breakfast ideas in addition to our grain-free oatmeal recipe, follow our nutrition tips and hacks from Registered Dietitian’s blog.

We also provide food sensitivity testing if you are unsure about which foods you may be sensitive to.  Once you have been tested for food sensitivities, our dietitians can help you follow a food elimination plan for a period of time, and then slowly and methodically reintroduce foods into your diet so that you can remain symptom free.  We have helped hundreds of clients manage their food sensitivities and we are happy to help you manage your symptoms and stop being fearful of the foods that you et.

Please note:

Nutrition info is an estimate and may contain errors.

As a certified LEAP therapist, Dietitian Kathleen can help you solve your digestive difficulties with cutting edge research and state of the art protocols. Co-author of Cooking with Food Sensitivities Survival Guide.