Turmeric Oatmeal Recipe

Last Updated on January 30, 2024 by Lindsay Delk, RDN

Turmeric oatmeal is a simple, nutritious, and delicious breakfast recipe that will kick-start your day. This golden bowl of goodness is not only comforting and satisfying but also brimming with health benefits. Read here to learn more about what turmeric tastes like.

This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider. 

This post contains affiliate links. If you purchase through these links, I will earn a small commission at no extra cost to you.

Cooked golden turmeric oatmeal in a white square bowl topped with raspberries, blueberries, pumpkin seeds, and a drizzle of maple syrup

Why You’ll Love Turmeric Oatmeal

You’ll love this golden milk oatmeal because it tastes delicious and is good for you. This delightful breakfast dish embodies the essence of turmeric Indian food, which is known for its harmonious blend of taste and health benefits.

Cooking turmeric in oatmeal might sound strange, but the warm, earthy flavor of turmeric melds perfectly with the comforting creaminess of oatmeal.

The star ingredient, turmeric, boasts powerful anti-inflammatory properties that can benefit your mental health. You will combine the turmeric with rolled oats, a whole grain food known to lower cholesterol and control blood sugar.

Turmeric Oatmeal Ingredients & Health Benefits

  • Rolled oats (old-fashioned oats)
  • Milk
  • Maple syrup
  • Turmeric powder
  • Cinnamon
  • Pinch black pepper
A bowl of turmeric powder, a spoonful of turmeric powder, and fresh turmeric root on a table

Nutrition

The rolled oats are whole grains that are high in fiber, and the milk adds a significant amount of protein. I like to use fat-free dairy milk, but you can use the milk of your choice.

When I performed the nutritional analysis on this recipe, I was surprised by how many nutrients are in this dish. It is rich in B vitamins including vitamin B6 and vitamin B12, vitamin A, vitamin D, vitamin K, calcium, iron, magnesium, selenium, and zinc.

Anti-Inflammatory & Mental Health Benefits

The B vitamins, iron, magnesium, selenium, and zinc are especially important for mental health.

The active ingredient in turmeric is curcumin, which is a polyphenol. Curcumin has antioxidant and anti-inflammatory properties. Combining the curcumin with piperine, the active ingredient in black pepper, increases its absorption. That’s why you see a pinch of black pepper included in this recipe.

By decreasing inflammation in the body and possibly other mechanisms, studies show that the curcumin in turmeric can ease depression. You can also try using turmeric for anxiety.

Check out my free Anti-Inflammatory Food List PDF here.

The top of the anti-inflammatory food list pdf that is available in this blog post

How to Make Golden Oatmeal

Combine all the ingredients in a medium saucepan.

All ingredients of golden turmeric oatmeal in a saucepan before cooking

Cook the oatmeal over medium-high heat just until simmering. Reduce the heat to low and cook for 8-10 minutes. Stir the mixture every couple of minutes to prevent it from sticking.

Remove the oatmeal from the heat and allow it to cool for a few minutes to thicken. Transfer the oatmeal to serving bowls, top with your favorite toppings, and drizzle with extra maple syrup if desired.

Cooked golden turmeric oatmeal in a white square bowl topped with raspberries, blueberries, pumpkin seeds, and a drizzle of maple syrup

Tips, Variations, and Substitutions

  • Always add the turmeric at the beginning of the cooking process to allow the flavor to develop.
  • For a protein-packed version, add a scoop of your favorite unflavored or vanilla protein powder.
  • Mix in some chia seeds or ground flaxseed for added texture and omega-3 fatty acids.
  • Substitute honey for maple syrup if desired.
  • Use steel-cut oats instead of rolled oats if desired, but the cooking time may vary.
  • Top your oatmeal with your favorite toppings, such as berries, banana slices, chopped apples, nuts, seeds, dried fruits, coconut, a spoonful of yogurt, a sprinkle of cinnamon, or a drizzle of maple syrup or honey.
Black pot of rolled oats

Golden Turmeric Oatmeal FAQ

Can I use water instead of milk for oatmeal?

Yes, you can use water instead of milk to make oatmeal. Using water will make the oatmeal lighter and less creamy. It will also reduce the amount of protein and calcium in the recipe. You can also use plant-based milks, such as almond milk, soy milk, or oat milk. Each type of milk will add its unique flavor to your oatmeal.

Are there any side effects of consuming turmeric in oatmeal daily?

No, there are no side effects of eating turmeric in your food. The amount you eat is much less than the amount in a supplement. Always talk to your healthcare provider before starting a turmeric supplement.

How do I store leftover oatmeal?

Once the oatmeal has cooled, store it in an airtight container in the refrigerator for up to 5 days. When you’re ready to eat it, simply reheat it in the microwave or on the stovetop, adding a little extra liquid if necessary.

Bottom Line

Turmeric oatmeal is a versatile and nutrient-dense breakfast option that you can customize to your taste. The oatmeal tastes good, provides lots of nutrition, and decreases chronic inflammation in your body. This anti-inflammatory oatmeal is a must-try dish.

Check Out These Other Blog Posts

Free Printable Anti-Inflammatory Food List PDF

Blueberry Cheesecake Overnight Oats Recipe

Carrot Cake Muffins Recipe

Overnight Oats with Frozen Fruits and Almonds

Pistachio Overnight Oats Recipe

Oatmeal Peanut Butter Squares

Cooked golden turmeric oatmeal in a white square bowl topped with raspberries, blueberries, pumpkin seeds, and a drizzle of maple syrup

Turmeric Oatmeal

The star ingredient, turmeric, boasts powerful anti-inflammatory properties, which can benefit your mental health. You will combine the turmeric with rolled oats, a whole grain food known to lower cholesterol and control blood sugar. Then top your oatmeal with your favorite toppings, such as blueberries, raspberries, and pumpkin seeds.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast, Snack
Cuisine Indian
Servings 2
Calories 287 kcal

Ingredients
  

  • 1 cup rolled oats old-fashioned oats
  • 2 1/2 cups milk
  • 1 Tbsp maple syrup
  • 3/4 tsp turmeric powder
  • 1/2 tsp cinnamon
  • Pinch black pepper

Instructions
 

  • Combine all ingredients in a medium saucepan.
  • Cook over medium-high heat just until simmering.
  • Reduce heat to low and cook for 8-10 minutes, stirring every couple of minutes to prevent sticking.
  • Remove from the heat and allow to cool for a few minutes to thicken.
  • Transfer to serving bowls, top with your favorite toppings, and drizzle with additional maple syrup if desired.

Notes

  • For a protein-packed version, add a scoop of your favorite unflavored or vanilla protein powder.
  • Mix in some chia seeds or ground flaxseed for added texture and omega-3 fatty acids.
  • Substitute honey for maple syrup if desired.
  • Use steel-cut oats instead of rolled oats if desired, but the cooking time may vary.
  • Top your oatmeal with your favorite toppings, such as berries, banana slices, chopped apples, nuts, seeds, dried fruits, coconut, a spoonful of yogurt, a sprinkle of cinnamon, or a drizzle of maple syrup or honey.
Keyword golden, oatmeal, turmeric

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Scroll to Top