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Cinnamon Crunch Instant Pot Grain Free Oatmeal (Paleo & Vegan)

This paleo and vegan Cinnamon Crunch Grain Free Oatmeal is made with low carb cauliflower rice, and it’s cooked in a flash in the Instant Pot! It’s a cozy and delicious breakfast on chilly mornings.Cinnamon Crunch Instant Pot Grain Free Oatmeal

While I usually tend to go for savory breakfast items like avocado toasts and eggs and bacon with veggies, on some chilly mornings, I crave a warm and sweet breakfast bowl. There was a time in my low fat days when all I used to eat every morning were oatmeals. I remember when overnight oats were crazy popular and I was obsessed with them as well at one point. While my digestion doesn’t handle oats well anymore, this Instant Pot Grain Free Oatmeal is a delicious, low carb substitute when I get that old craving.

Made with the ever-so-versatile cauliflower, which replaces many grain-based recipes so well, this “oatmeal” (or n’oatmeal) is so comforting with the mix of cinnamon, creamy dairy-free milk, and coconut sugar, with the added “crunch” from the toasted nuts and seeds.

Cinnamon Crunch Instant Pot Grain Free Oatmeal Cinnamon Crunch Instant Pot Grain Free Oatmeal

Also, this Cinnamon Crunch Grain Free Oatmeal only takes 2 minutes of cooking time in the Instant Pot, which means that you can easily have a delicious warm breakfast on busy mornings. The prep time takes just a few minutes as well, since all you need to do is add the ingredients into the Instant Pot.

As for the toppings, you can really go wild with whatever you want. I added frozen blueberries, toasted coconut chips, almonds, pumpkin seeds, and sunflower seeds to my oatmeal bowls. Next time, I think sliced bananas and almond butter would be nice additions as well. I also enjoyed the leftovers cold the next day, and it was as delicious chilled as it was warm.

If you are making this Cinnamon Crunch Grain Free Oatmeal ahead of time to eat later, make sure to add the toppings just before you eat it because they’ll soften up and lose the “crunch” factor if they sit in the oatmeal for a long time. Hope you enjoy this delicious and easy breakfast bowl, especially when you are missing those traditional oats like I do!

Cinnamon Crunch Instant Pot Grain Free Oatmeal


Cinnamon Crunch Instant Pot Grain Free Oatmeal (Paleo & Vegan)

This paleo and vegan Cinnamon Crunch Grain Free Oatmeal is made with low carb cauliflower rice, and it's cooked in a flash in the Instant Pot! It's a cozy and delicious breakfast  on chilly mornings.
Course Breakfast
Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 4 servings
Calories 305kcal
Author Jean Choi


  • 1 medium head of cauliflower or 4 cups of riced cauliflower
  • 2 cups almond milk or dairy-free milk of your choice
  • 6 tbsp coconut sugar or 1/4 cup maple syrup
  • 2 tsp cinnamon powder
  • 1/2 tsp nutmeg
  • 1 tsp pure vanilla extract
  • 2 tbsp tapioca starch plus more, if needed
  • 1 cup toasted nuts and/or seeds
  • Optional toppings: sliced fresh fruits, dried fruits, toasted coconut chips, cacao nibs, chocolate chips, nut butter, etc


  • If you are using a whole cauliflower head, remove the leaves off the cauliflower and cut off the florets from the roots. Use a cheese grater or a food processor with a grater attachment, and grate the cauliflower into the size of rice.
  • Add almond milk, coconut sugar, cinnamon, nutmeg, and vanilla extract to the Instant Pot and stir together. 
  • Add the riced cauliflower on top of the liquid.
  • Seal the lid, make sure the pressure valve is set to close, and set the Instant Pot to "Manual" for 2 minutes. 
  • Once it finishes to a beep, immediately release the pressure valve and open the lid. 
  • Sprinkle tapioca starch over the "oatmeal" and stir until thickened. Add more tapioca starch if you prefer the texture a bit thicker. 
  • Transfer to bowls and top with nut, seeds, and/or your favorite toppings. Serve warm or chilled.


If you are making this ahead of time, don't add the toppings until you are ready to eat it. 


Serving: 1serving | Calories: 305kcal | Carbohydrates: 29g | Protein: 8g | Fat: 19g | Saturated Fat: 1g | Sodium: 199mg | Potassium: 252mg | Fiber: 5g | Sugar: 13g | Calcium: 25.7% | Iron: 8.3%

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Purple Cauliflower & Mushroom Paleo Quiche

Brighten up your Easter brunch table with this purple cauliflower and mushroom paleo quiche!

Purple Cauliflower Mushroom Paleo Quiche

If you are here thinking this is blueberry pie, sorry. This is actually a delicious and savory paleo quiche made with purple cauliflower to give it a deep purple hue. I know it might look a bit crazy, but trust me: it’s SO good!

It always amazes how colorful real food can be. I’m always fascinated by tumeric and beets and how they can just change the colors of anything they touch. And did you know these deep pigments of our food actually tell us something their nutrient profile? Each color signifies different micronutrient levels that are so beneficial to include in our diets. That’s why I always try to put a variety of colors on my plate!

Purple Cauliflower Mushroom Paleo Quiche


By the way, Easter is just around the corner and we don’t particularly celebrate it in our house since we aren’t religious, but I do enjoy the idea of this holiday. I honestly love any celebration that brings our loved ones together, and involves activities and games that everyone can join in on.

And what better way to celebrate than with healthy and delicious dishes that everyone can enjoy? I think this cauliflower and mushroom paleo quiche will be a perfect addition for this weekend’s brunch table. And if you don’t like the look of a purple quiche, you can just use regular ol’ white cauliflower instead and the flavor will be the same.

But Easter is all about beautiful colors, so why not have fun with it? I think kids will especially love it.

Hope you make this delicious paleo quiche, and have a happy and blessed Easter weekend!

Purple Cauliflower Mushroom Paleo QuichePurple Cauliflower Mushroom Paleo Quiche

Purple Cauliflower Mushroom Paleo Quiche

Purple Cauliflower & Mushroom Paleo Quiche

Prep Time 10 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 15 minutes


For the crust

For the filling

  • 1 tbsp avocado oil
  • 1 small onion, diced
  • 8 oz mushrooms, sliced
  • 2 garlic cloves, minced
  • 1/2 tsp fresh thyme
  • 1 medium purple cauliflower, cut into florets
  • 1/2 cup full fat coconut milk
  • 1/4 cup nutritional yeast
  • 1 1/2 tsp sea salt, plus more to taste
  • 1 tsp freshly ground black pepper
  • 4 large eggs


For the crust

  • Heat oven to 400 degrees F.
  • Grease a 10 inch quiche pan with cooking oil.
  • In a large bowl, mix together almond flour, coconut flour, sea salt, and garlic powder.
  • Add an egg, avocado oil, and water, and mix together until a dough forms.
  • Press the dough into the pan until evenly flattened out on all sides.
  • Bake for 10 minutes until golden.

For the filling

  • Heat avocado oil in a skillet over medium high heat.
  • Add onion, and cook stirring until softened, about 5 minutes.
  • Add mushrooms and garlic, and sauté for 7-8 minutes until the mushrooms have sweat out and softened.
  • Take off heat and stir in thyme.
  • Fill a saucepan with 2 inches of water and bring to boil over medium high heat.
  • Add cauliflower, close the lid and let steam for 7 minutes.
  • Drain the cauliflower and let cool for 5 minutes.
  • Place the cauliflower florets in a blender with coconut milk, nutritional yeast, sea salt, and pepper. Blend until smooth and creamy.
  • Add eggs and pulse a few times until they are well mixed in.

For the quiche

  • Add the cooked mushroom mixture to the baked quiche crust and spread it out evenly.
  • Pour the blended cauliflower over the mushrooms.
  • Bake for 30-35 minutes, until the center of the quiche is set.

Whole30 Gluten Free Purple Cauliflower and Mushroom Paleo Quiche