Healthy Low Carb Muesli (Grain Free)

This healthy low carb muesli contains a secret ingredient… CAULIFLOWER! The cauliflower replaces the oats, making it much more macro friendly, low carb, and honestly a fantastic texture.

Our base recipe here can absolutely be modified to your liking! Our base has a ton of healthy fats, is grain & gluten free, and is super simple to make! We will share our other flavor variations in future posts 🙂 

MACROS for entire recipe:

20 carbs | 35 fat | 13 protein


  • 170 grams riced cauliflower

  • 15 grams shredded coconut

  • 10 grams slivered almonds

  • 10 grams pepitas (pumpkin seeds)

  • 10 grams pecans

  • 10 grams cacao nibs (can sub chocolate chips)

  • 1 cup unsweetened almond milk

  • 1 tsp sea salt

  • 1/2 tsp cinnamon

  • 1 tsp pure stevia (sweetener of choice, sweeten to taste)


  1. Preheat oven to 375 deg F

  2. Rice cauliflower (or microwave store bought, frozen)

  3. Mix all ingredients in a bowl (minus the almond milk!)

  4. Place in oven for ~10-15 min (until coconut is slightly browned and cauliflower is cooked through)

  5. Eat immediately with almond milk, or store in fridge for 2-3 days. 

Recipe Notes

This recipe absolutely works with the frozen, store bought riced cauliflower — however, this can get expensive! We choose to buy cauliflower heads and rice it on our own. We start by cutting the head into smaller chunks, and then simply place them in a small blender until riced.

Cauliflower Benefits

Cauliflower is a great low-carb alternative to oats, with numerous health benefits! Including…

Anti-inflammatory (since it has Vitamin K)Aids in digestion (1 serving of cauliflower has 3g of dietary fiber)High in antioxidants (contains beta-carotene and phytonutrients, antioxidants that reduce free radicals and help protect against cancer and cardiovascular diseases).