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    Home » Recipes » Breakfast

    Turmeric Oatmeal

    Published: Oct 28, 2022 by Ashlee Welter · This post may contain affiliate links · This blog generates income via ads · 1 Comment

    Jump to Recipe Print Recipe

    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 topped with bananas

    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.  

    This turmeric oatmeal would pair perfectly with a protein option, such as this easy, gluten-free spinach and mushroom quiche or this protein chia pudding!

    Jump to:
    • What is Turmeric?
    • Ingredients Needed
    • Step-by-Step Instructions
    • Variations
    • Expert Tips
    • Frequently Asked Questions
    • Related Recipes
    • Turmeric Oatmeal

    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.

    Ingredients Needed

    ingredients for turmeric oats
    • 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.

    Step-by-Step Instructions

    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.

    how to make turmeric oatmeal

    Variations

    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!

    Expert Tips

    • 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.
    golden milk oatmeal

    Frequently Asked Questions

    What type of oats should I use?

    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.

    Why add black pepper to the turmeric oatmeal?

    Studies have shown that black pepper helps to absorb turmeric better. Add a small amount at first and increase based on flavor preference.

    Can I make this in the microwave?

    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.

    Can you taste the turmeric?

    Not at all! The turmeric takes on the flavor of the ingredients it is combined with.

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      Protein Overnight Oats
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      Carrot Cake Overnight Oats
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      Cinnamon Roll Overnight Oats
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    turmeric-oatmeal

    Turmeric Oatmeal

    Ashlee Welter
    Turmeric oatmeal is a healthy and easy breakfast option! This recipe is customizable and can be made in under ten minutes.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 3 minutes mins
    Cook Time 7 minutes mins
    Total Time 10 minutes mins
    Course Breakfast, brunch
    Cuisine American
    Servings 2
    Calories 415 kcal

    Ingredients
      

    • 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

    Instructions
     

    • 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

    Notes

    Use any type of plant based milk - almond milk, soymilk, coconut milk or oat milk.  You can also use regular cow's milk if preferred!

    Nutrition

    Calories: 415kcal | Carbohydrates: 72g | Protein: 15g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 327mg | Fiber: 11g | Sugar: 12g
    Tried this recipe?Mention @pinchofwellness or tag #pinchofwellness!

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    Comments

    1. Joanna says

      October 29, 2022 at 2:22 pm

      5 stars
      Oo this looks like the perfect turmeric oatmeal recipe! Trying it soon!!

      Reply
    5 from 1 vote

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    Recipe Rating




    ashlee welter pinch of wellness

    Hi, I'm Ashlee! I'm a Registered Dietitian with over 12 years of experience in nutrition, cooking, and health! I am an expert in developing gluten free and healthy recipes!

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