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    Home » Breakfasts » Turmeric Oatmeal

    Published on Nov 6, 2020 by Alena Kharlamenko, MS, RD | Last modified on Dec 7, 2020

    Turmeric Oatmeal

    335 shares
    Jump to Recipe Print Recipe
    collage photo with turmeric oatmeal in a bowl and ingredients

    Turmeric oatmeal is a nourishing and cozy anti-inflammatory breakfast. Loaded with turmeric, cinnamon, and ginger, this healthy breakfast recipe feels like a warm hug in a bowl.

    turmeric oatmeal topped with fruit and nuts in a white bowl on white surface

    Nourishing Turmeric Oatmeal for Breakfast

    Once you've tried this turmeric oatmeal, you won't want to go back to cooking oatmeal any other way. The warm flavors of the turmeric, cinnamon, and ginger combine to make such delicious and comforting bowl of oats. Plus this easy one-pot recipe takes less than 10 minutes to make, so you can even enjoy it on busy mornings.

    Ingredients you'll need

    • Rolled oats (also known as old-fashioned oats)
    • Almond milk (or milk of choice)
    • Maple syrup
    • Ground turmeric
    • Cinnamon
    • Ground ginger
    • Vanilla extract
    • Black pepper (optional)
    Bowls filled with turmeric, cinnamon, ginger, oats, vanilla extract, maple syrup, and almond milk on white surface with blue-and-white napkin

    How to make turmeric oatmeal

    • In a small saucepan, combine all the ingredients except for the oats to make the "golden milk" for the recipe: milk, maple syrup, turmeric, cinnamon, ginger, and vanilla extract, and a pinch of black pepper. Cook on medium heat and bring to a boil.
    • Stir in oats and a reduce the heat to low so that it simmers. Cook for 5-7 minutes, stirring occasionally, or until the oatmeal is thickened. Stir in more milk if you prefer a thinner texture.
    • Serve in individual bowls. Add your favorite toppings - nuts, fruit, nut butter, cinnamon, or maple syrup, or any other toppings you prefer.

    Storage tips

    If you have leftover oatmeal, no need to toss it! You can store it in an airtight container in the refrigerator for up to 5 days.

    Variations and substitutions

    • Make it dairy-free and vegan: As long as the milk you use is vegan (like almond milk, oat milk, or coconut milk), this recipe is vegan and dairy-free.
    • Make it gluten-free: The ingredients in this recipe are inherently gluten-free, however oats can come into cross-contact with gluten during manufacturing. To ensure this recipe is truly gluten-free, use certified gluten-free oats.
    • Low FODMAP version: This recipe is already Low FODMAP, so no changes are needed. Just make sure to use a Low FODMAP milk, like almond, macadamia, rice, or lactose-free milk.
    • Add toppings: This is where you can get really creative! Feel free to add whatever toppings you think you might like on these oats.
    turmeric oatmeal topped with fruit and nuts in a white bowl on white surface

    What does turmeric taste like?

    Turmeric is a yellow-orange spice that tastes earthy and floral.

    Can turmeric be added to oatmeal?

    Absolutely! Not only does turmeric add a fragrant taste, but it also brightens up oatmeal with a vibrant, yellow hue and provides additional health benefits to your bowl of oatmeal.

    What are the health benefits of turmeric?

    Turmeric is best known for its anti-inflammatory properties thanks to a polyphenolic compound that it contains called curcumin. Curcumin is a powerful antioxidant that can help the body fight against the effects of harmful free radicals.

    Why is there black pepper in this turmeric oatmeal recipe?

    Although it seems like a strange ingredient to add to oatmeal, there's actually a reason behind it. Curcumin (the antioxidant in turmeric) is not well-absorbed by your body unless it's eaten with black pepper, which helps your body absorb it up to 2000% more (source)! I wouldn't add too much, though, since it will alter the taste of your oats.

    What are the health benefits of oatmeal?

    Oats are incredibly nutritious and make for a healthy option for breakfast.

    Oatmeal is high in both soluble and insoluble fiber. Fiber promotes healthy digestion, may lower blood cholesterol, helps stabilize blood sugar, and helps you feel full longer.

    Oatmeal is also known for its prebiotic properties (source). Prebiotics are important for digestive health and help feed good bacteria in your gut.

    turmeric oatmeal topped with fruit and nuts in a white bowl on white surface

    If you made this recipe, I’d love to see your creation! Don’t forget to snap a picture and tag me @thebalancedbite on Instagram. Follow along on Pinterest and Facebook for more healthy & tasty recipes!

    More breakfast recipes to try:

    • 10 Easy Overnight Oats Recipes
    • Peanut Butter and Jelly Overnight Oats
    • Chocolate Raspberry Chia Pudding
    • Easy Shakshuka
    • Pumpkin Pie Overnight Oats
    • English Muffin French Toast
    turmeric oatmeal topped with fruit and nuts in a white bowl on white surface

    Turmeric Oatmeal

    Turmeric oatmeal is a nourishing and cozy anti-inflammatory breakfast. Loaded with turmeric, cinnamon, and ginger, this healthy breakfast recipe feels like a warm hug in a bowl.
    5 from 19 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: Ayurvedic
    Keyword: 30 minutes or less, Breakfast, dairy-free, oatmeal, Vegan, Vegetarian
    Prep Time: 2 minutes
    Cook Time: 5 minutes
    Total Time: 7 minutes
    Servings: 2
    Author: Alena Kharlamenko, MS, RD

    Ingredients

    • 2 cups milk of choice (I use unsweetened vanilla almond milk)
    • 2 teaspoons maple syrup
    • 1 teaspoon ground turmeric
    • ½ teaspoon vanilla extract
    • ½ teaspoon cinnamon
    • ¼ teaspoon ground ginger
    • Pinch of black pepper optional
    • 1 cup rolled oats (old-fashioned oats)

    Instructions

    • In a small saucepan, combine milk, maple syrup, turmeric, cinnamon, ginger, and vanilla extract, and black pepper. Bring to a boil.
    • Stir in oats and a reduce the heat to a simmer. Cook for 5-7 minutes, stirring occasionally, or until thickened. Add more milk if you prefer a thinner texture.
    • Serve in individual bowls. Top with nuts, fruit, nut butter, cinnamon, or maple syrup, or any toppings you prefer. Enjoy!

    Pin this for later!

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    Reader Interactions

    Comments

    1. Chase Mazur says

      November 06, 2020 at 6:04 pm

      5 stars
      Such a unique recipe, and the turmeric really gives the dish a beautiful hue.

      Reply
    2. Russ Leeming says

      December 04, 2020 at 10:36 am

      5 stars
      Tastes great. I'm not a great cook and was so pleased with the result. I used quick cooking steel cut oats to make it super nourishing. I also added some (soaked) chia seed, pumpkin seeds and raisins.

      Reply
      • Alena Kharlamenko, MS, RD says

        December 07, 2020 at 9:19 am

        I'm so happy to hear this works with steel oats too! I also love adding chia seeds. Thanks for your comment and rating!

        Reply
    3. Howdy Davidson says

      December 04, 2020 at 8:33 pm

      5 stars
      Been eating. Oatmeal with raw honey, tumeric,, blueberries, strawberries,, golden raisons, dried cranberry, walnuts, sliced almonds and very little milk for years ! Gotta tell you, I'm 61 and move like I'm in my 20s

      Reply
      • Alena Kharlamenko, MS, RD says

        December 07, 2020 at 9:18 am

        Those toppings sound absolutely delicious!

        Reply
    4. Catherine says

      December 07, 2020 at 5:48 pm

      5 stars
      What a beautiful bowlful! Can't wait to give this a go. 🙂

      Reply
      • Alena Kharlamenko, MS, RD says

        December 07, 2020 at 5:49 pm

        Thank you, Catherine!

        Reply
    5. Audrey says

      December 07, 2020 at 6:30 pm

      5 stars
      Such a great recipe to start the day!

      Reply
    6. Karen Affholter says

      December 08, 2020 at 10:04 am

      5 stars
      This was great! I am always trying to find new ways to get some Tumeric in my diet. Thanks for sharing.

      Reply
    7. Kelli says

      December 08, 2020 at 12:52 pm

      5 stars
      I really like that this recipe is good on it's own and healthy. However, I like how flexible you can be as well. Thanks so much for a great healthy spin on an old fashion classic.

      Reply

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    Welcome to my tiny New York City kitchen!

    I'm Alena Kharlamenko - the registered dietitian, self-taught home cook, recipe developer, and taste taster behind the scenes here at Alena Menko Nutrition. Here you'll find healthy, and delicious recipes that are simple and quick to make.

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