Maple Brown Sugar N’Oatmeal {paleo & AIP}

Maple Brown Sugar N'Oatmeal. A tasty grain-free, coconut-free hot breakfast porridge! |

There is nothing like a comforting bowl of warm, spiced oatmeal.

Maple Brown Sugar N'Oatmeal. A tasty grain-free, coconut-free hot breakfast porridge! |

Well, technically this looks more like a porridge/farina/cream of wheat-style breakfast… So if you prefer your breakfast cereal thicker, just use less coconut milk!

This maple brown sugar “hot breakfast cereal” is made from our favorite can-do-anything vegetable- CAULIFLOWER.

Maple Brown Sugar N'Oatmeal |

We all know that the best instant oatmeal flavor is the maple brown sugar one.

Growing up, my siblings and I fought over that flavor, even though I tried to convince them (I was the eldest) that the apple cinnamon and cinnamon raisin ones were the best.

Yes, I know…

I used my big-sister-influence for evil…

But it was maple brown sugar oatmeal!

Maple Brown Sugar N'Oatmeal |

It seems that one of the things people miss most when going on the auto-immune protocol is a healthy, hearty, comforting breakfast.

Well, now you must miss breakfast no more. This cauliflower n’oatmeal is here to save, and it’s here to do so in our (or my) favorite “oatmeal” flavor!

Note: I’ve tried this two ways – with the cauliflower steamed and with the cauliflower roasted before pureeing. While steaming the cauliflower is easier and quicker, roasting it before pureeing it makes it taste less like cauliflower and more caramel-ly and delicious. So this recipe uses roasted cauliflower!

Maple Brown Sugar N’Oatmeal

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: About 4 servings


  • 1 head of cauliflower, broken into 1-inch florets
  • 2 tablespoons coconut oil, melted + 2 tablespoons coconut oil
  • 2-3 tablespoons coconut milk
  • 2 tablespoons coconut sugar
  • 2 tablespoons pure maple syrup, plus more for drizzling (optional)
  • 1/4 teaspoon sea salt, heaping
  • 1/4 teaspoon cinnamon, plus more for sprinkling (optional)
  • tiny dash of cloves


  1. Preheat the oven to 425 degrees F. Line a large baking sheet with foil.
  2. In a large bowl, add the cauliflower florets and drizzle over 2 tablespoons of melted coconut oil. Toss the cauliflower florets in the coconut oil with your hands or a large spoon until they are all coated with oil.
  3. Lay the florets in a single, even layer on the baking sheet. Place the baking sheet in the oven and roast the cauliflower for 20-25 minutes or until tender and the edges are turning a deep brown.
  4. Remove the baking sheet from the oven and add the roasted cauliflower, 2 tablespoons coconut oil, coconut milk, sugar, maple syrup, salt, cinnamon, and cloves to the bowl of a large food processor. Process on high for 3 minutes, or until the mixture is thick, creamy, and blended.
  5. Spoon into bowls, top with cinnamon and maple syrup and/or fresh fruit (optional) and enjoy!

Cozy AIP breakfasts for the win…

Maple Brown Sugar N'Oatmeal. A tasty grain-free, coconut-free hot breakfast porridge! |

I’m linking this creamy, sweet n’oatmeal up to the 65th AIP recipe roundtable. Check it out here!


  1. Suzy says

    You could mix some grass fed gelatin in and get some protein if you don’t have time to cook sausage/breakfast meat with it.

    • says

      That’s an excellent suggestion, Suzy; thank you!!!
      Anyone following this suggestion, make sure you’re using the kind that doesn’t gel!

      • Terri says

        How much gelatin do you suggest adding?
        Lina, this looks yummy. What a great idea! Cauliflower is always on my grocery list and this will be my next recipe.