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Stovetop Turmeric Oatmeal

This turmeric oatmeal is ready in minutes and adds a savory twist to your breakfast favorite. Enjoy the anti-inflammatory benefits of these hearty turmeric oats in the morning, or any time of day.

turmeric oatmeal in white bowls topped with raspberries, apple slices and pumpkin seeds

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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!

Cinnamon, nutmeg, ginger – I’ve done those. And of course, pumpkin pie spice. But never turmeric until now.

I keep asking myself what took me so long to make golden milk oats?! Better late than never.

Such an easy way to serve spice to baby, too, to expose new flavors.

I promise you, this hearty bowl of turmeric oatmeal will keep you full for hours, especially when paired with fruit and some protein.

It’s great as a pre-run or pre-race food, plus the turmeric helps to reduce inflammation associated with training. Enjoy these oats for lunch too – they can be a great high carb lunch for runners.

Turmeric Oatmeal Ingredients

Here’s what you need for this anti-inflammatory oatmeal.

  • oats – I used rolled oats I’d recommend thicker oats vs. quick-cooking so these remain thick and hearty!
  • milk of choice – I prefer soy or dairy milk to boost the protein.
  • mashed banana – Mashed banana adds a creaminess and natural sweetness to the recipe.
  • ground turmeric – Full of antioxidants and anti-inflammatory compounds!
  • ground ginger
  • cinnamon – Also full of antioxidants
  • salt
  • maple syrup – I prefer Grade A. This just adds a hint of sweetness and the golden milk flavor, but you can omit if you’d like no added sugars.
  • chia seedsI love adding chia seeds to my hot oatmeal recipes to thicken them up. Plus, extra iron, calcium and omega 3 fats!
ingredients for turmeric oats on white table

How to Make Turmeric Oats

While I chose to make these on the stovetop, you could definitely make them as turmeric overnight oats instead.

There are so many ways to utilize oats, like I talk about in this how to meal prep oatmeal post.

cooking turmeric oatmeal on the stove in pan

This turmeric oatmeal recipe couldn’t be easier!

First, start by mashing your banana. Then, mix everything in a pot on the stove and cook for 5-10 minutes, until the liquid is absorbed.

turmeric oatmeal cooking in pot on stove

I like to add my chia seeds in the final minute or two to thicken everything up.

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.

Turmeric Oatmeal Benefits

Adding turmeric in oatmeal is one of the best ways to use it. It’s not spicy, herby or off-puting at all. It naturally blends right in.

Here are some of the health benefits of this savory turmeric oatmeal.

golden milk oatmeal in white bowls topped with raspberries and apples

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%!

If you’re looking for more ways to use turmeric, try these crispy parsnip fries or these zucchini salmon cakes.

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.

Cinnamon – Cinnamon and nutmeg are also spices with several antioxidants, that may help with reducing inflammation and lowering the risk of some chronic diseases.

Maple SyrupMaple syrup is a sugar, but a natural one. I like to use it in place of table sugar because it does offer small amounts of micronutrients, such as iron, calcium, manganese and zinc, and several antioxidants.

savory turmeric oatmeal in white bowls with fruit and pumpkin seeds and spoons on table

Recipe FAQ

How do you store turmeric oats?

If you don’t plan on eating them immediately, let them 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.

Can you reuse leftover oatmeal?

If you have leftover oatmeal and you don’t want to eat it later, you can always make these leftover oatmeal cookies!

Can I add more or less turmeric?

You can certainly play around with the ideal ratio for your taste buds! I found that 3/4 tsp was ideal for not feeling too overpowering, but adding a distinct earthy-sweet taste.

Yield: 2 servings

Stovetop Turmeric Oatmeal

savory turmeric oatmeal in white bowls with fruit and pumpkin seeds and spoons on table

This turmeric oatmeal is ready in minutes and adds a savory twist to your breakfast favorite. Enjoy the anti-inflammatory benefits of these hearty turmeric oats.

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients

Instructions

  1. Mash your banana in a bowl with a fork.
  2. In a small or medium saucepan, mix your oats, milk, turmeric, salt, ginger, cinnamon and maple syrup.
  3. Bring oats to a boil, add chia seeds, and then simmer for 3-5 minutes, until thickened.
  4. Serve with your favorite toppings!

Notes

*Black pepper will aid in the absoprtion of turmeric (curcumin)

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 513Total Fat: 11gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 20mgSodium: 195mgCarbohydrates: 89gFiber: 12gSugar: 33gProtein: 18g

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