This one-pan turmeric oatmeal is a quick and easy recipe! This is a delicious way to add turmeric to your diet and enjoy the healthy benefits!
Turmeric oatmeal, which is also called golden milk oatmeal, is an easy and nutritious breakfast. A bowl of oatmeal is mixed with turmeric, sweetened with maple syrup, and topped with fresh fruits or your other favorite toppings.
What is Turmeric?
Turmeric is made from the ginger plant family. It has been historically used in traditional Chinese or Eastern Asian medicines. Turmeric is also used as a spice in curry powder.
Turmeric has become increasingly popular for some of its health benefits. The major active ingredient, curcumin, is known for its anti-inflammatory properties. Research has found that turmeric may play a role in fighting inflammatory diseases. Research does show that high doses may be needed for this to happen. (source)
Research also suggests that turmeric contains antioxidants. Studies show this may play a role in lowering the risk of heart disease due to its ability to neutralize oxidation.
- Oatmeal: this recipe works best with old-fashioned oatmeal because it creates a rich chewy texture. Sub with quick-cooking oats for a less chewy texture. Be sure to use gluten-free if needed!
- Turmeric: use ground turmeric spice, found in the spice aisles at grocery stores
- Plant Based milk: I prefer unsweetened almond milk. Alternative options are soymilk, oat milk, or coconut milk.
- Maple syrup: Adds sweetness to the recipe. Feel free to increase or decrease the amount used.
- Fruit: fresh fruit on top adds extra flavor. The recipe calls for blueberries and bananas, however, you can use almost any type of fruit. Other ideas are raspberries, strawberries, kiwi or mango.
Combine the milk, turmeric, cinnamon, and maple syrup in a saucepan. Bring to a boil.
Reduce heat to low. Add the oatmeal, and stir frequently until done. Oats are done with all liquid is absorbed and oatmeal is tender. Top as desired.
Add extra toppings: the topping options are unlimited. Granola, chopped nuts, ground flax seeds, chia seeds, or shredded coconut.
Make it sweeter: add an extra 1-2 tablespoons of maple syrup to make this dish sweeter. You can also use honey or stevia as a sweetener option.
Increase the nutrition benefits: add ½ teaspoon of black pepper. Studies have shown that consuming turmeric with black pepper helps to increase the absorption of curcumin (the active ingredient in turmeric) by 2000%.
Allergy Friendly: Make this oatmeal gluten-free by using gluten-free oatmeal, such as Bob’s Red Mill gluten free Oats. This recipe is naturally dairy-free and vegan if plant-based milk is used!
- Stir the oats frequently when cooking to prevent burning or boiling over.
- Store the leftovers in a container in the refrigerator for up to 3 days. Allow the oatmeal to cool after cooking, prior to transferring it to the refrigerator.
- Meal prep this recipe by doubling the ingredients and storing them in mason jars in the refrigerator for an easy grab-and-go breakfast.
- When reheating the oatmeal, add an extra tablespoon of milk to make them creamier again.
Frequently Asked Questions
This recipe works best with old-fashioned oats. The oats create a chewy texture to the oatmeal. You can also use quick-cooking oats, however, the cooking time may be a little bit shorter.
Studies have shown that black pepper helps to absorb turmeric better. Add a small amount at first and increase based on flavor preference.
Yep! Combine all ingredients in a large microwave-safe bowl. Microwave in 1-2 minute increments, stirring frequently. Watch closely so the oatmeal does not overflow.
Not at all! The turmeric takes on the flavor of the ingredients it is combined with.
- 2 cups plant based milk
- 1 tablespoon maple syrup
- ¾ teaspoon ground turmeric
- ½ teaspoon cinnamon
- 1.25 cups old fashioned oatmeal
- ⅓ cup blueberries
- ½ banana
- Combine the milk, maple syrup, turmeric and cinnamon in a large sauce pan. Mix well and bring to a boil.
- Add the oats, mix and reduce heat to low.
- Cook for 5-7 minutes, stirring frequently. Cook until all liquid is absorbed and oats are tender. Top with desired topping. Serve warm.
- Recommended toppings: granola, shredded coconut, chopped nuts, berries, flax seed