Easy Golden Turmeric Oatmeal
- April 15, 2022
- Last Updated: December 28, 2024
- 2 Comments
- Recipes
This turmeric oatmeal is ready in minutes and these savory oats will quickly become a breakfast favorite. Enjoy the anti-inflammatory benefits of these hearty turmeric golden oats in the morning, or any time of day.
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I’ve always loved golden milk in a latte, but never tried it in oatmeal form. Let me tell you – golden milk oatmeal is creamy, easy and delicious!
Have you ever put turmeric in oatmeal? Until this stovetop turmeric oatmeal – I hadn’t, but now I’m a fan of golden oatmeal.
Cinnamon, nutmeg, ginger – I’ve done those. And of course, pumpkin pie spice. But never turmeric until now.
Turmeric (curcumin) is a well-known spice that has long been known for its medicinal properties, like anti-inflammatory benefits, immune boosting benefits and other numerous health benefits and potential metabolic benefits.
So, why aren’t we incorporating it more into our food?? Aside from this anti-inflammatory oatmeal recipe, if you’re looking for more ways to use turmeric, try these crispy parsnip fries or these zucchini salmon cakes.
Why You’ll Love Turmeric Oatmeal
Adding turmeric in oatmeal is one of the best ways to use it. It’s not spicy, herby or off-putting at all. It naturally blends right in!
Here are some more reasons to love these turmeric oats.
- Filling and satisfying – I promise you, this hearty breakfast bowl of turmeric oatmeal will keep you full for hours, especially when paired with fruit and some protein. This was one of my go-to breakfast oatmeal for pregnancy.
- Anti-inflammatory – Oatmeal with turmeric is great as a pre-run or pre-race food, plus the turmeric has anti-inflammatory properties and helps to reduce inflammation associated with training and boosts the immune system.
- Savory oats option – I’ll be the first to admit I like my oats sweet, but there’s something about this savory breakfast oat bowl that hits you differently. Because of the savory flavor, they seem more filling and hearty.
- Warm and cozy – Golden turmeric oatmeal is a hearty meal that warms you up while providing you a nutrient-boost! I love this meal on cold winter mornings.
- Full of fiber – Oatmeal is a great source of beta-glucan fiber, a type of soluble fiber that can help improve health and reduce cholesterol. We all need to be eating more fiber! Plus, it helps to balance blood sugar and keep us full.
- Can be enjoyed any time of day – Enjoy these oats for lunch too – they can be a great high carb lunch for runners.
Golden Oatmeal Ingredients
Here’s what you need for this golden turmeric oatmeal and the many turmeric oatmeal benefits of each ingredient.
- oats – Oats are a great complex carbohydrate, offering fiber, iron, protein, B-vitamins, manganese and more. They provide a blank slate for which you can personalize to your liking. I prefer to use rolled oats – I’d recommend thicker oats vs. quick-cooking so these remain thick and hearty! Steel-cut oats would also work, but will take longer to cook.
- milk of choice – I prefer soy or dairy milk to boost the protein, but coconut milk is a nice dairy-free milk alternative.
- mashed banana – Mashed banana adds a creaminess and natural sweetness to the recipe.
- ground turmeric – Turmeric is an ancient spice with several medicinal properties, such as managing and minimizing inflammation and muscle soreness. As mentioned above, adding a pinch of black pepper will increase the absorption of turmeric by 2000%! Turmeric powder, which you can find in the spice aisle at the grocery store, is full of antioxidants and anti-inflammatory compounds and of course is the star of the spice mix.
- ground ginger, nutmeg and cinnamon– More warming spices that are also full of antioxidants. You can also use fresh ginger!
- maple syrup – I like to use maple syrup in place of table sugar because it does offer small amounts of micronutrients, such as iron, calcium, manganese and zinc, and several antioxidants. I prefer Grade A to add a hint of sweetness and emphasize the golden milk flavor. A little maple syrup goes a long way! However, you can omit if you’d like no added sugars. Honey or agave syrup also work.
- chia seeds – I love adding chia seeds, flax seeds and hemp seeds to my hot oatmeal recipes to thicken them up. Plus, extra iron, calcium and omega 3 fats!
You may also want to add your favorite toppings, like pumpkin seeds, sunflower seeds, nut butter, chopped nuts, etc.
How to Make Turmeric Oats
I keep asking myself what took me so long to make golden oatmeal. It’s such an easy way to get the anti-inflammatory properties of turmeric, and to serve a new spice to baby, too, for new exposure.
While I chose to make these on the stovetop, you could certainly make them in the microwave, crockpot or as turmeric overnight oats instead.
There are so many ways to utilize oats for breakfast – check out more tips in this how to meal prep oatmeal post.
This golden turmeric oatmeal recipe couldn’t be easier!
First, start by mashing your banana.
Then, mix everything in a pot on the stove over medium heat and cook for 5-10 minutes, until the liquid is absorbed.
I like to add my chia seeds in the final minute or two to thicken everything up, and a bit of sea salt to emphasize the flavor.
For toppings, I love pepitas and berries for more antioxidants and flavor. And of course, a big glob of peanut butter.
And, something good to know – adding a pinch of black pepper will help increase the absorption of curcumin in the turmeric.
How to Store Turmeric Oats
If you don’t plan on eating them immediately, let your oats with turmeric cool completely, and then store in a tupperware in the fridge for up to 2 days.
They may stick a bit upon cooling and you can just reheat them and stir to break them up.
If you have leftover oatmeal and you don’t want to eat it later, you can always make these leftover oatmeal cookies!
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Stovetop Turmeric Oatmeal
Ingredients
- 1 mashed banana
- 1.5 cups oats
- 2 cups milk of choice I used soy
- 3/4 tsp ground turmeric
- ¼ salt
- ¼ tsp ground ginger
- ¼ tsp cinnamon
- 1 Tbsp maple syrup
- 1 Tbsp chia seeds
- pinch of black pepper, optional*
Instructions
- Mash your banana in a bowl with a fork.
- In a small or medium saucepan, mix your oats, milk, turmeric, salt, ginger, cinnamon and maple syrup.
- Bring oats to a boil, add chia seeds, and then simmer for 3-5 minutes, until thickened.
- Serve with your favorite toppings!
Notes
Equipment
Nutrition
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Support Bucket List TummyBeyond mashing the banana in a bowl, I don’t see any additional reference to it in the recipe. At what point do you add the banana?
Like knowing these are anti-inflammatory and delicious!