Grain-free oatmeal 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.

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, follow our nutrition tips and hacks from Registered Dietitian’s blog.


Grain-Free Oatmeal

Course: Breakfast
Keyword: Fall, Fiber, Kid-friendly, Winter
Condition: Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, PCOS
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 egg and mashed banana. ⁣
  • Add ground nuts to thicken texture. ⁣
  • Pour in 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

Please note:

Nutrition info is an estimate and may contain errors.

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