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AIP Apple Cranberry N’Oatmeal

This AIP Apple Cranberry N’Oatmeal is the tastiest cold weather AIP breakfast! It’s made with my favorite AIP oatmeal substitute—riced cauliflower—and grated apple, as well as a few other ingredients to make the texture and flavor resemble real oatmeal! The juicy bursts of cranberries are so delicious in this breakfast porridge. This AIP N’oatmeal is naturally sweetened without refined sugar, and is a great healthy breakfast recipe for the whole family.

AIP n’oatmeal

I have a few AIP-friendly oatmeal recipes on this site (Maple Brown Sugar N’oatmeal and Overnight “Oat” Parfaits), and I wanted to share a new favorite Fall “n’oatmeal” recipe: AIP Apple Cranberry Oatmeal.

Just like my other oatmeal recipes, this one is made with riced cauliflower, but it has a few special ingredients added to give it a real oatmeal texture. I cook the riced cauliflower with coconut flour, coconut milk, and shredded apples. The coconut flour thickens the “oatmeal” mixture, and the shredded apples give the oatmeal a wonderful flavor while adding to the chewy texture as well.

This is a great recipe to start the day off with a hearty serving of healthy fruits and vegetables! Cauliflower rice, which is the base of this recipe, is a great low-carb, low-calorie ingredient that contains a lot of gut-healthy fiber, vitamin C, and vitamin K. You can use store-bought frozen riced cauliflower, or grate a fresh cauliflower for this recipe. If using freshly grated cauliflower, you might need to cook it for just a few minutes longer to get it to soften and resemble a porridge texture.

The cauliflower oatmeal is flavored with ground cinnamon and nutmeg, two spices that are very high in antioxidants and cancer-preventing properties. I also add a little vanilla extract and a pinch of sea salt to the oatmeal, to enhance the flavors. 

This recipe uses about 1.5 cups of organic light coconut milk. If you want to reduce the calories, you can swap half the coconut milk with water, and it will still be creamy and delicious!

AIP Apple Cranberry Oatmeal – AmyMyers MDAIP Apple Cranberry Oatmeal - AmyMyers MD https://content.amymyersmd.com/recipe/aip-apple-cranberry-noatmeal/

N’Oatmeal with apples and cranberries

All the ingredients for this oatmeal are simmered together for 5-10 minutes with cranberries. You can use fresh or frozen cranberries for this recipe. I like to simmer most of the cranberries with the oatmeal so that they burst and release their juices, then garnish with a few cranberries on top.

Cranberries are berries that are very low in sugar but high in antioxidants vitamin C, vitamin E, anthocyanins, and flavanols. Cranberries are a great ingredient to help support urinary tract health. I like to buy organic cranberries in season and freeze them, so I can add them to my foods year-round.

Serve this AIP n’oatmeal with a drizzle of maple syrup, a sprinkle of ground cinnamon, and fresh cranberries and chopped apples on top for delicious bursts of flavor in every bite.

AIP Apple Cranberry Oatmeal – AmyMyers MDAIP Apple Cranberry Oatmeal - AmyMyers MD https://content.amymyersmd.com/recipe/aip-apple-cranberry-noatmeal/

You can use any kind of apple you like for this recipe. If you like tart granny smith apples, they will work great here. If you like a sweeter apple, such as pink lady, fiji, or gala, you can use those. Make sure to get organic apples, and grate the apples with the skin on. Apple skin contains a lot of nutrients and fiber which are healthy for the gut and for a healthy immune system. The apple skin softens as you cook the shredded apple with the oatmeal, and you won’t even feel it in this recipe.

AIP Apple Cranberry Oatmeal – AmyMyers MDAIP Apple Cranberry Oatmeal - AmyMyers MD https://content.amymyersmd.com/recipe/aip-apple-cranberry-noatmeal/

Make-ahead breakfast

This AIP n’oatmeal makes a great make-ahead breakfast because it keeps well in the fridge and reheats really well. You can even double the recipe and prepare breakfast for the week ahead!

More AIP breakfast recipes

AIP Apple Cranberry N’Oatmeal


2 servings

Prep Time

7 minutes

Cook Time

8 minutes


  • 2 cups riced cauliflower fresh or frozen
  • 1 apple
  • 1/2 cup cranberries fresh or frozen
  • 1 1/4 cups organic light coconut milk plus extra for desired texture
  • 1/2 cup coconut flour
  • 2 tbsp maple syrup *avoid if following The Myers Way® or AIP diet
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1 pinch sea salt


  1. Cut the apple into quarters and remove the core. Grate half the apple, and dice the other half into ½-inch pieces. Save the diced apple for serving.
  2. Combine the grated apple with the rest of the ingredients (start with 1.25 cups milk) in a medium saucepan. Mix well to combine and bring the heat to a gentle boil. Reduce the heat and simmer for 8-10 minutes, or until the cranberries start to burst and the riced cauliflower is cooked to your liking. Stir in more coconut milk, to your liking.
  3. Spoon into bowls and top with diced fresh apple and a sprinkle of ground cinnamon to serve.
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