Easy Turmeric Oatmeal

This striking breakfast bowl is both pleasing to the eyes and satisfying for the stomach. Its anti-inflammatory health benefits may help prevent conditions like heart disease, arthritis, and even cancer by reducing the level of inflammation in the body.

Recipe by Wesley Mai, Ryerson University Nutrition Student. The article was written by Veronica Rouse, MAN, RD, CDE.

Why Make Turmeric Oats?

If you follow me on social media, you know that porridge is a staple in my breakfast routine. Oatmeal is known to manage heart disease by lowering cholesterol, but I also find it a hearty meal to keep me full until lunch. 

Turmeric can help reduce inflammation. Its anti-inflammatory properties can improve your health in so many ways (1). Curcumin is the main active ingredient in turmeric. Curcumin is a powerful antioxidant that has the ability to reduce inflammation and oxidation. Not only is heart disease affected by inflammation but so are cancer, metabolic syndrome, diabetes, dementia and arthritis… to name a few.

Inflammation is common in heart disease patients, and therefore turmeric may help manage this condition. Promising research reveals curcumin can reduce cholesterol levels (2).

Additionally, turmeric can improve the function of the lining of your blood vessels which helps regulate blood pressure (3).

Researchers are still trying to understand an effective dose. Most research use amounts that would likely be unpalatable to most people, and instead use a supplement to reap the benefits. But it won’t hurt to add smaller doses of turmeric to your breakfast bowl for the aromatics, the earthy flavor, and striking color. 

Turmeric Oatmeal Benefits?

This recipe offers:

• 12 grams of protein  
• 10 grams of fiber   

The combination of protein, fiber, and nutrient-dense foods helps you feel full longer.  The fiber in this recipe is mostly soluble fiber which helps to lower your cholesterol levels and unclog your arteries.

This recipe is also rich in calcium from soy milk and a good source of potassium and magnesium. This makes it ideal for anyone trying to lower their blood pressure.

Finally, as discussed above, this anti-inflammatory oatmeal recipe has antioxidant benefits thanks to the curcumin found in turmeric.  

Did you know that lots of recipes call for a dash of turmeric purely for the visual effect? So if you aren’t interested in the health benefits or anti-inflammatory properties of turmeric, try adding it for the rich color, purely for the reason we eat with our eyes too.

Ingredients In Turmeric Oatmeal

I’ve spoken about choosing rolled oats vs instant oats here. But if you are interested in reaping more health benefits from switching out the rolled oats for steel cut oats, just add 20 minutes to the cooking time of the recipe. Everything else remains the same.

Curcumin is fat-soluble, which means including heart-healthy fat like nuts will help with its absorption, and don’t skip adding the black pepper for the same reason (4)   

Turmeric Powder In Oatmeal

New to turmeric? It can be purchased whole or ground. It’s more commonly found in grocery stores in the ground or powdered form which is why we used this type in the recipe.

If you haven’t purchased turmeric before, the powdered form would be found in the spice aisle and the fresh turmeric root is found in the produce aisle next to the garlic and ginger. Asian supermarkets definitely have more selection as it is a widely used spice in their cooking.

If you’re trying to find high-quality dried turmeric, the smell is often a better way to tell the quality of the spice than the color. The color is unlikely to vary much; turmeric is generally a yellow to orange hue.   

Like other powdered spices, store it in an airtight container in a cool dark place.  If you purchased fresh it needs to be used within 1-2 weeks or you can freeze it for up to 6 months.

How To Make Golden Turmeric Oatmeal

This recipe couldn’t be easier to whip up! It’s like making regular oatmeal but instead adding some turmeric, cinnamon, cloves, and black pepper. 

If you decide to add more turmeric for health reasons, or taste preference, I’d also recommend increasing the cinnamon to maintain the flavor ratio. 

Once the oatmeal is cooked, don’t forget to top it with your favorite nuts and seeds for fiber, protein, and flavor.

Turmeric Oatmeal Recipe Video

Variations Of Turmeric Oatmeal

Vegan

This recipe is dairy-free and vegan.  I’ve chosen soy milk here because of its heart-healthy cholesterol-lowering soy protein. But you can choose whatever milk beverage is in your fridge. I find adding a dairy beverage instead of water results in a creamier end product.

Gluten-Free

If you are following a gluten-free dietary pattern be sure to confirm your oats are processed in a gluten-free facility and are gluten-free certified.

Overnight Turmeric Oatmeal

This simple breakfast can be turned into overnight oats to be made ahead for busy mornings.

Overnight oats is a no-cook method of making oatmeal.  Instead of cooking oatmeal on the stovetop, soak the raw oats in the milk with turmeric, cinnamon, cloves and black pepper.  The soaking process allows the oats to absorb the liquid and soften them.  Ideally, this soaking needs to be done for at least 2 hours, but the longer they soak the creamier they will become. 

Soaking them overnight makes it a convenient grab-and-go breakfast.  You can eat it cold, or heat it up in the microwave before indulging!

Switch Up The Toppings

Customize with many add-ins and toppings! Have some fun with fresh fruit, dried fruit, nut butter, or other spices like nutmeg, or cardamom.  There are so many topping combinations that make this a versatile recipe.

I find adding red toppings provide a beautiful color contrast, and makes the golden turmeric pop! Try it for yourself with cranberries, pomegranates, or raspberries.

Adding fruit is enough natural sweetness for me, but feel free to add honey or maple syrup here to sweeten the mixture, especially when getting used to the earthy flavor of turmeric.

Coconut would be another great topping for added crunch, or if you want a creamier texture be sure to add a dollop of yogurt to the mix. 

Leftovers

This recipe makes 2 servings. Share it with a friend or reheat it the following day for another killer breakfast.

Reheat

I recommend reheating it in a saucepan.  You may need to add a few splashes of liquid (water or milk beverage) to thin it out as it will likely thicken in the fridge.

FAQ

What Does Turmeric Taste Like

Turmeric has an earthy bitterness to it.  It is combined with cinnamon and cloves here to offer some sweetness to balance it out and bring out its sweeter notes.  Black pepper is also known to reduce its overwhelming flavor (overwhelming in the best way possible)!

If you choose to use turmeric root instead, it is even more bitter, but not as strong.  If you choose to use fresh turmeric, you will need to use about four times as much as the powdered turmeric for a similar taste.

What Does Turmeric Oatmeal Taste Like

Turmeric and black pepper are spicy while the fruit and cinnamon bring out sweeter notes. 

The texture is creamy, thanks to the milk. And you won’t be disappointed with the cozy warmth it brings to your morning routine.   

What Else Can You Do With Turmeric

Turmeric is a great addition to smoothies or warmed milk but it is often found in savory dishes like curries and stews

We added it to breakfast here because why not make oatmeal a savory dish with added health benefits. I also love it in my scrambled tofu. It pairs well with root vegetables and winter squashes. Once you purchase turmeric, try it in other dishes like:

Turmeric Milk

Sweet Potato Chicken Curry

Golden Milk

More Oatmeal Recipes

Or low sodium oatmeal, vegan protein oatmeal, smoothie to lower cholesterol, overnight oat bran, pecan pie overnight oats, turmeric energy balls, low sodium pancakes, pumpkin protein balls, blueberry cheesecake overnight oats, pb2 overnight oats, and a list of Registered Dietitian approved oatmeal recipes or oat bran recipes.

Final Thoughts

Try this strikingly beautiful dish that provides anti-inflammatory benefits with a savory flavor.  The addition of turmeric to your oatmeal not only offers a rich golden color (like sunshine!) but the flavor profile will pleasantly surprise you. What a way to start your day!

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