SNICKERDOODLE OVERNIGHT CAULIFLOWER OATS (menopause-friendly)

Snickerdoodle Overnight Cauliflower Oats topped with berries, grapes, kiwi, Giddy Yo cacao nibs, and grain-free granola.

I absolutely love these Snickerdoodle Overnight Cauliflower Oats. They’re cozy and creamy with that wonderful sweet vanilla and cinnamon snickerdoodle flavour. Bonus is, they contain no added sugar and are packed with veggies, fibre, healthy fats, and protein.

Don’t let the cauliflower in here scare you off. You get a great chew and extra bulk/volume, fibre, and nutrients and — trust me — you honestly can’t taste it. None of my taste-testers could believe this porridge contained vegetables!

I often use frozen riced cauliflower straight from the bag. However, you can also pre-steam and chill or freeze if needed for better digestion.

Side note for my (peri)menopausal ladies: This menopause-friendly breakfast contains approximately 275 calories, 30 grams of high-quality protein, 9-10 grams of dietary fibre, and 10-12 grams of unsaturated fat, a macronutrient profile that supports glycemic (blood sugar) stability, satiety, and hormone health.

To boost the benefits and make it even more nutrient-dense, try adding a tablespoon of ground flaxseed (omega-3s and lignans) and top with 1/2 cup mixed berries. Estimated macros with toppings: 340 calories, 32.7 g protein, 12g fibre, and 7.3g fat.

Ingredients for one serving:

• 1/3 cup old-fashioned rolled oats (gluten-free if needed)

• 2 Tbsp vanilla protein powder

• 2 tsp white chia seeds 

• 1/2 tsp ground cinnamon

• 1/4 to 1/2 tsp maca powder (optional)

• pinch of sea salt

• 1/2 cup unsweetened cashew or almond milk (use less if prefer thicker oats)

• 1/2 cup cauliflower rice (optional, see note above)

• 1 tsp cashew butter, or more to taste

• 1/2 tsp pure vanilla extract

• sugar-free allulose, stevia, or monk fruit or sweetener of choice, adjusted to taste

• cinnamon “sugar”: 2 tsp granular allulose or monk fruit sweetener (or white or coconut sugar) mixed with 1/8 to 1/4 tsp ground cinnamon

• optional add-ins or toppings: 1 Tbsp ground flaxseed, 1/2 cup to 1 cup mixed berries, sliced kiwi, grapes, granola, peanut or nut butter, cacao nibs, or toppings of choice

Directions:

1. Put oats, protein powder, chia seeds, cinnamon, maca, and salt in a bowl or single-serving mason jar and stir to combine.

2. Add milk, cauliflower rice, cashew butter, and almond extract, and mix until well incorporated. Sweeten to taste.

3. Cover and refrigerate overnight or for a minimum of 6 hours. Stir and add additional milk as needed for desired consistency.

Snickerdoodle Overnight Cauliflower Oats can be stored in an airtight container in the fridge for up to 5 days. Serve chilled or warm with a sprinkle of cinnamon “sugar” and your choice of toppings.

This recipe was initially published July 11, 2020. It was updated June 9, 2025.