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.
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
- Ground ginger
- Vanilla extract
- Black pepper (optional)
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.
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.
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.
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
- 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)
- 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!
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