If you’re looking for an easy way to add anti-inflammatory benefits to your morning oatmeal, this incredible golden milk oatmeal is for you! We are pairing your basic oatmeal with warming spices and creamy coconut milk for a hug in a bowl kind of breakfast!
Recipe Price: $3.39 | Per Serving: $1.70 | Makes: 2 servings
I've never been a huge fan of basic oatmeal - I had too many Saturday morning French Toast breakfasts replaced by oatmeal as a child. But this? This amazingly savory, comforting, lightly spiced golden milk oatmeal is something I can get excited about.
Golden milk, also known as turmeric milk, is a traditional Indian tonic for cold and flu. It is used in Ayurvedic medicine and throughout the country of India to combat illnesses. This golden milk oatmeal takes the basics of turmeric-spiced milk and turns them into a warming breakfast!
Why You Will Love This Anti-Inflammatory Oatmeal
- Easy Breakfast. This moderate protein breakfast is especially good for days when you’re heading out early and you need something easy to digest, like if you’re going for a hike or heading to the airport for an early flight. Of course, you can always add more protein if needed! (See notes in the recipe card!)
- Anti-Inflammatory Breakfast: If you're looking for a combination of anti-inflammatory foods to enjoy for breakfast, this is it! We have superstars like turmeric, ginger, and walnuts to make this golden oatmeal an anti-inflammatory powerhouse to enjoy for breakfast.
- It's Delicious! I love the texture of the creamy coconut milk and the warmth of the turmeric, cinnamon, and ginger.
- Flexible Recipe. Feel free to adjust the seasoning and consistency, and you can add more protein, or enjoy it sweeter!
If you love oats and oatmeal for breakfast, I've got some other ways you can enjoy it. Try this mashed banana oatmeal (my first time actually liking oatmeal), overnight chia oatmeal (on regular rotation in our house in the summer), and these baked oatmeal bars (perfect for pre-workout). You might also enjoy this high-protein granola if you're looking for other ways to enjoy oats!
Here's a look at the main ingredients in golden milk oatmeal. Be sure to check the recipe card for the full list of ingredients and the quantities of each.
- Old-fashioned Oats: I prefer these over the more pulverized quick oats, but either will work. You can also use steel cut oats if you prefer, but will need to extend the cooking time.
- Turmeric: This humble little root (well, technically a rhizome) is dried and pulverized into a powder that packs an impressive anti-inflammatory punch. Turmeric contains curcumin, which is a polyphenol that inhibits inflammation and is even used as an alternative to ibuprofen! Turmeric is also what imparts the gorgeous yellow-orange color to this golden milk oatmeal, and provides a deep, warming flavor.
- Black pepper: On its own, black pepper has its own benefits. But, more importantly, the active constituent, called piperine, actually makes the curcumin in turmeric more bioavailable. One study even found that piperine makes curcumin 2,000% more bioavailable. I’ve just included a pinch of black pepper in this recipe in order to get the health benefits, but feel free to add more if you’d like to push this golden milk oatmeal in a savory direction.
- Coconut milk: It makes the oatmeal incredibly creamy and decadent but it’s not here just for show. The beneficial compounds in turmeric are actually fat-soluble, so the only way to get the benefits is to make sure you pair your turmeric with a source of fat such as coconut milk.
- Hemp hearts: These bring a bit of fiber and omega-3 fats to this recipe while also adding much-needed protein. A single tablespoon of hemp hearts contains about 3.3 grams of protein. Just a reminder that hemp hearts are hemp seeds with the hull removed. Most hemp seeds you see in the grocery stores have the hull removed as this hull is inedible and would not be used as human food!
- Walnuts: Another anti-inflammatory ingredient that also provides a bit of protein, as well as anti-inflammatory omega-3 fatty acids in the form of ALA. Walnuts also bring some much-needed texture and nuttiness to this creamy golden oatmeal!
- Soy milk: I’m skipping the dairy in this recipe because the coconut milk makes this dish incredibly creamy and I find cow’s milk makes it too rich for my preference. Soy milk is my preferred dairy-free milk choice since it contains adequate protein without an overwhelming flavor. Pea milk is the only other dairy-free milk with adequate protein, but the flavor is not for me.
Dietary Modifications and Variations
- Paleo: Nope, unfortunately oatmeal isn't considered Paleo.
- Vegetarian: Yes! This recipe is actually vegetarian AND vegan!
- Gluten-free: Make sure your oats are certified gluten-free and this dish will be 100% naturally gluten-free.
- Add Some Collagen: If you're looking to really boost the protein, I recommend adding one scoop of collagen powder per serving. Collagen has other numerous health benefits, but be sure to get a high quality brand such as Further Food, Great Lakes, or Designs for Health (among others).
- Protein Boosters: Additional protein boosters include ground flax, increasing the hemp hearts, adding a scoop of Greek yogurt, or adding some nut butter such as almond butter or cashew butter to your oatmeal. (As well as the aforementioned collagen.)
- Nut-Free. For a nut-free option replace the walnuts with sunflower seeds or pumpkin seeds.
How to Make Golden Milk Oatmeal
This easy anti-inflammatory oatmeal recipe comes together in just a few easy steps.
- Toast the whole walnuts on a baking tray in the oven. (Alternatively, you can toast these in the pot before cooking the oatmeal, but it will add to the overall cooking time!)
- Add the oats, turmeric, cinnamon, ginger, soy milk, and coconut milk to a pot over medium-low heat.
- Stir everything well and cook over medium-low heat for about 10 minutes.
PRO TIP: Stir often as the oatmeal cooks to prevent it from sticking. Feel free to adjust the oatmeal to your desired consistency by adding water or more milk.
- Add the honey, salt, and ground black pepper and stir them into the golden oatmeal.
- Serve the oatmeal in bowls and top with a sprinkle of hemp hearts, crumble the toasted walnuts on top, and enjoy with fruit such as polyphenol-rich blueberries or vitamin C-packed kiwi.
- Protein In Golden Oats. This recipe as written contains just 16 grams of protein. This is lower than the 20 (or more) grams of protein generally recommended for most people. However, for me, I find when using coconut milk, the added fat helps to keep me full and keep my blood sugar stable. You’ll see other examples of this trade off on other budget-friendly dishes like my Thai Red Curry Coconut Soup. If that doesn’t work for you, please refer to the dietary modifications after the ingredient section for ways to increase the protein.
- Stir Frequently. This prevents sticking and breaks up the oats into smaller pieces, resulting in a creamier oatmeal.
- Feel Free to Adjust the Flavor and Consistency. You can add more of any of the spices to create the flavor you love, and add more soy milk if you prefer your gorgeous bowl of golden oatmeal with a thinner consistency.
- Serve Immediately, along with your favorite toppings such as berries, kiwi, honey, or additional nuts and seeds.
- Store Leftovers. In an airtight container in the fridge. Reheat in the microwave or on top of the stove. You will likely need to add a bit of water or milk to thin it out a bit.
Golden milk contains turmeric and ginger. Both of these contain anti-inflammatory compounds that support the gut lining, and polyphenols that can be used as fuel for the good gut bacteria. Additionally, turmeric can stimulate the liver and support the digestion of fats, while ginger has been shown to improve digestive flow and treat nausea. When paired with the fiber in oats and the MCTs in coconut milk in this golden milk oatmeal recipe, this becomes a very gut-friendly meal!
Golden oats can help to support the gut microbiome, reduce excessive cholesterol, and reduce both acute and chronic inflammation. Golden oats combine the beneficial fiber of beta-glucans - which are good for the gut microbiome and for lowering cholesterol - with the anti-inflammatory benefits of the polyphenol curcumin.
More Easy Breakfast Recipes
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Golden Milk Oatmeal
- ¼ cup whole walnuts 1 ounce
- ⅔ cup old-fashioned rolled oats
- 1 teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- 1 cup unsweetened soy milk or any milk of choice
- ½ cup unsweetened canned coconut milk
- ¼ teaspoon fine salt
- ⅛ teaspoon ground black pepper
- 2 teaspoons raw honey more to taste
- 2 Tablespoons hemp hearts
- Optional: ½ cup blueberries or other fruit
- Preheat the oven to 350ºF. Add the whole walnuts to a baking tray and roast for about 8 minutes, or until they’re lightly toasted. Be sure to check them after about 5 minutes to ensure they aren’t burning. Remove from the oven and set aside. (*See notes below for the stovetop option.)
- Add the oats, spices - turmeric, cinnamon, ginger - soy milk, and coconut milk to a pot over medium-low heat.
- Stir well and cook over medium-low heat for about 10 minutes, stirring often. Feel free to adjust to your desired consistency by adding water or more milk.
- Stir in the honey, salt, and ground black pepper until well combined.
- Dish the golden milk oatmeal into serving bowls. Top with a sprinkle of hemp hearts (1 Tablespoon per bowl), and crumble the toasted walnuts on top. Serve with additional honey, blueberries, or other fruit as desired.