Chocolate Cream of Cauliflower

I love breakfast. I go to sleep at 7PM just so that I can wake up early to have my breakfast. Just kidding, I go to bed at 7PM just so that I can wake up early to head to the gym before my brain wakes up. But seriously, I could eat breakfast for lunch and supper too, that’s how much I like it. For convenience’s sake I usually do some play on oats or cream of rice and that’s probably why I love it so much. You can do amazing things with either one if you are willing to think outside the box.

I’ve been seeing a lot of different things added to oats to make them more voluminous without adding a whole lot of calories. The most popular out there seems to be zucchini which is very light in calories, at only 17 calories per 100g. I have to admit I have tried adding shredded zucchini to my oats and I truly did not like it. I should also add that I am a poor cook of oats. I haven’t worked with them much in a cooked state, so that skill is yet to be developed. Now, cream of rice is a different story – that I can cook with my eyes closed. Mind you, it’s not rocket science 😉

You can buy cream of rice locally at Dominion now. They didn’t used to carry it and I remember ordering it for over 30$ at amazon and getting scammed because the listing was for a 12 pack and only one pack arrived. Long story short they did reimburse me and I never looked back, so be cautious buying it online, you probably might want to touch base with the seller to confirm the quantities before you order. Today I just get mine at the local grocery store, because they just happen to carry it now. You can also get a brown rice variety in the organic isle that’s called Rice and Shine, but the brown rice will take longer to cook – not that that’s a bad thing, just need to spend more time stirring it. Here is how I have been preparing mine:

Chocolate Cream of Cauliflower
Nutrition Information
  • Serves: 1
  • Calories: 284
  • Fat: 5
  • Carbohydrates: 36
  • Fiber: 9
  • Protein: 36
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
The most satisfying low carb bowl of rice!
  1. Bring ¾ cup of water to boiling.
  2. Turn down the heat and slowly start adding the cream of rice while continuously whisking.
  3. Keep whisking until you see the cream of rice thicken 3-5 minutes.
  4. Add your dry ingredients and keep whisking, you might want to give the whisk a break and switch to a spoon as the mixture might be too thick for the whisk.
  5. When well integrated add the cauliflower and Red Velvet Cake Icing and keep stirring. If you had just taken your cauliflower out of the fridge, as I do, you might want to increase the heat slightly.
  6. When the mixture is hot enough trasfer it into a bowl, top with some more Cocoa Syrup and some Krisda chocolate chips and voilà, you got yourself a relatively low carb cream of rice bowl!

I was sceptical at first about the cauliflower, because I know that steamed cauliflower has a bit of a smell to it and I had no idea how it would work in a sweet meal. But I had to give it a try. I had another bowl of overnight oats ready to go in case this one turned out inedible. You’ve probably guessed it by now that if I am giving this meal this much attention then it had to work. And you would be right! It was a success and is now a staple recipe that I am bound to tweak some more as I go. Here are some snapshots for you of various play on my cream of rice:


Doesn’t this look like a breakfast you would want to devour? To me it does! The topping on this one is reconstituted PB2, blueberries and a crumbled quest bar. ummm ummm yum!


Yes, you could say I was enjoying this one very much! And I must say, there was probably not much time that had elapsed between the 2 pictures!!


The toppings on this one are from the time I still used Walden Farms ( which means I don’t anymore and you’ll probably see a post about it in the near future). I used to love the Pancake Walden Farms Syrup on absolutely everything and sometimes straight from the bottle!! The beige stuff is a version of my yogurt concoction (click on the picture to go to the recipe) and of course blueberries.
I love colourful bowls for breakfast and fruit seems to be the best way to add some splash of colour. Reconstituted PB2 (again when I still used it), walnuts and unsweetened coconut flakes.
Vanilla flavoured, hence the yellowish colour with berried, chocolate PB2 (the beauty of PB2 is that you can make is as thick or thin as you want, so it will appear to have different consistency depending how much water you add.) and of course a dollop of my yogurt concoction.


Truly, the possibilities are endless and are only limitted by your own imagination! I’ve heard people say “healthy eating is bland and boring!” – hello? I do not find these bowls boring at all! And mind you, you have only maybe seen 1/100th of the different ways I prepare them! This one is Red Velvet Cake flavour with chocolate chips, peanut butter and a sprinkle of cinnamon and erythritol.
Chocolate everywhere!!! Need I say more? Cocoa powder is your friend, the unsweetened variety, of course. I never get bored of it. Enhanced with Krisda chocolate chips.
And here, for the win is a cream of cauliflower! Yes, the previous bowls were actually just cream of rice, without the addition of cauliflower, tricked ya, didn’t I? Well, this version is fluffier, more voluminous, less dense and easier on calories, yet it tastes just as good or better!! It’s a chocolate version with natural peanut butter and blueberries. I’m glad I tried it, it is here to stay!

So why exactly am I so head over heals about this cream of rice? Let me explain. My body does best when I am on the lower side with carbohydrate intake and I feel better. So, in general I’m keeping my carbohydrate sources to vegetables and any grains only make it into my diet around my training. My breakfast comes right after my gym visit so I’m OK with carbs being higher. That still means that size wise I have to keep them on the small side and I live to eat big. So by lowering my cream of rice intake to 20g of raw product, from a regular 40g, I am able to up the volume with, yes you got that right – cauliflower.

Let me show you some math:
20g of cream of rice is 71 calories  of which 16g is carbohydrates.
150g of cauliflower is only 38 calories of which only 7g is carbs!
So together this meal offers 23g of carbs and 109 calories (without the favouring agents and toppings).
If I only use cream of rice and try to get the same volume I would need to use at least 45g cream of rice which is 160 calories and 36g of carbs.

So even though both meals are delicious and nutritious, there are tricks to saving your macronutrients if you need to without compromising the flavour or the volume. And the volume you produce with this addition is truly incredible. And no, you cannot taste the cauliflower at all. In fact you can’t discern it at all – taste, texture or the look of it – neither gives away that you are eating mostly cauliflower. I am even willing to bet that if you fed it to an unsuspecting person they would not be able to tell they were eating cauliflower. The only difference that I have noticed between eating this meal and full on starchy carb meal – which is actually a positive difference – is that I don’t feel quite so heavy and bloated eating cauliflower cream of rice as when I am eating only cream of rice. This meal is actually quite airy and fluffy. One might say that it means it won’t keep you quite as full, but I beg to differ, because with cauliflower you are eating quite a bit of fibre, so that will keep you full and satisfied.

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