If you love my simple stovetop low FODMAP oatmeal recipe, you will love this variation with anti-inflammatory golden milk as the non-dairy base. This turmeric-rich stovetop oatmeal recipe is a healthy and nourishing breakfast with gluten-free rolled oats, coconut milk and spices. And it takes just 20 minutes to make!
These days you can’t walk down the healthy food aisle without running into a new turmeric product. But my favorite way to use turmeric has always been golden milk.
This vibrant, frothy concoction is deeply rooted in Ayurvedic medicine for its anti-inflammatory healing power (you can also try my Ayurvedic kitchari recipe). If you’ve read my book, then you know my general rule of thumb for any type of anti-inflammatory eating is to eat the rainbow—a little trick that my acupuncturist, Heidi, taught me. And turmeric is pretty much as colorful, and as versatile to cook with, as it gets.
So if you’re looking for healthy ideas for breakfast, it’s a perfect spice to have in your toolkit. You can also use it in a savory oatmeal with egg.
How to Make Golden Milk
There are many brands that offer their own Golden Milk powders and pre-mixed elixirs in paper cartons (much like you would buy your regular almond milk). But otherwise, making your own is incredibly easy.
Combine turmeric, dairy-free milk, a little sweetener (honey or maple syrup, for the vegans) and whatever other spices you like (cinnamon and ground ginger round it out well—but you can also add cocoa!). Heat it until warm and well-mixed (being careful not to boil over). And boom.
Golden milk is of course a delicious caffeine-free coffee alternative in the morning, but if turmeric oats sounds up your alley, then I highly encourage you to go a little rogue on the breakfast front and make it the base for this stovetop oatmeal recipe.
Not only does it give your porridge a beautiful sunshine hue, but it also adds even more health benefits to an already wholesome bowl of whole grains. (More healthy recipes with oats here).
Can you (really) put turmeric in oatmeal?
Turmeric is kind of an acquired taste. It is wonderfully earthy but also can blend into the background of any dish, which is why I like it both for savory oatmeal recipes and sweet ones like these stovetop oats.
I use dried ground turmeric for this golden milk oatmeal recipe. But if you can find it, definitely give it a go with fresh turmeric! The general rule of thumb for fresh versus dried spices and herbs is to use 3 x the amount of fresh. It tends to be milder, but tasting as you go is always a safer move. With fresh you don’t have to worry as much about getting rid of that chalky texture, so you can doctor with more if you like.
This golden milk base is lightly sweetened, but if you find the flavor of turmeric bitter, you can add a little more maple syrup or honey. But also keep in mind that you’re going to get another pop of sweetness with the pepita brittle!
What to eat with this golden milk oatmeal
Whenever I’m making a sweet stovetop oatmeal, I try to make sure to add another “carb companion,” which is a pop of fiber.
Though it’s an extra step, this pepita brittle is perfect for this semi-sweet savory oatmeal.
This combination of nuts and seeds is so addictive. It’s also endlessly customizable, so if you don’t have pistachios, chia seeds or black sesame on hand, feel free to substitute with almonds, cashews, hemp seeds—anything really.
The brittle only takes 4 minutes to toast and caramelize under the broiler. But you can also make the brittle in advance. It will keep in an airtight container for up to a month. I highly recommend a double batch for snacking.
Making Golden Milk Oatmeal Ahead of Time
As for the oatmeal itself, I like making a big batch at the beginning of the week and cooking it until al dente—for gluten-free rolled oats that’s about 10 minutes—and then microwaving individual portions throughout the week.
Especially if I have a week that involves more hedonism than usual, I love having a batch of this turmeric oatmeal ready to go in the fridge for an anti-inflammatory morning.
If you’re looking for more healthy recipes with oats, check out this gluten-free baked steel cut oatmeal or this quick and easy low FODMAP oatmeal.
Do you have any favorite savory oatmeal recipes? Let me know your turmeric ideas in the comments!
With health and hedonism,
Phoebe
Golden Milk Oatmeal with Pepita Brittle
Ingredients
For the brittle
- 1/2 cup pepitas
- ½ cup pistachios
- 1 tablespoon chia seeds
- 1 tablespoon black sesame seeds
- 2 tablespoons maple syrup
- 1 teaspoon coconut oil
- ¼ teaspoon sea salt
For the oatmeal
- One 15-ounce can full fat coconut milk (2 cups)
- 1 tablespoon maple syrup or honey
- 1 1/2 teaspoons ground turmeric
- ½ teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1 cup gluten-free rolled oats (see note)
Instructions
- Preheat the broiler.
- In a medium mixing bowl, combine the pepitas, pistachios, chia seeds, sesame, maple syrup, coconut oil and sea salt, and toss until evenly coated.
- Spread the mixture on a parchment-lined baking sheet. Roast under the broiler until toasted, 4 minutes, stirring once halfway through to prevent uneven cooking.
- Allow the seeds to rest on the baking sheet until cooled slightly. Toss to make sure the remaining syrup adheres, then allow to cool completely. Break apart into chunks and store in an airtight container until you’re ready to make the oatmeal.
- In a medium saucepan, combine the coconut milk, maple syrup or honey, turmeric, cinnamon and ground ginger. Bring to a simmer, whisking until everything is well-combined. Be careful the pot doesn’t boil over! As soon as bubbles form, add the oats and reduce the heat to medium-low. Cook, stirring occasionally, until the oats are tender and the liquid is absorbed, about 10 to 15 minutes.
- Ladle the oatmeal into bowls and top with the brittle. Serve along side extra maple syrup for more sweetness.
Hannah says
Wow, this is one of those recipes that makes me wonder, “why didn’t I think of that??” Turmeric milk oatmeal, brilliant!!! I keep hearing about ExpoWest and am crazy jealous of everyone who got to go. Thanks for sharing this recipe!
Phoebe Lapine says
ha – thanks Hannah!! you would have loved it there. but there’s always next year 🙂
Frankie says
That porridge is so pretty.
Phoebe Lapine says
thank you!
Sharon says
This looks lovely! I can’t wait to try it!
Regarding golden milk on the go, do you have any preferred thermal containers for carrying it as a hot beverage to work? I did it once in a Starbucks plastic (gasp!) thermal travel mug and could never get the turmeric stain out.
Rebecca @ Strength and Sunshine says
This is simply stunning, my friend! A dream bowl of oatmeal right there!
Phoebe Lapine says
Thanks Rebecca! Can’t beat the color 🙂 xo
Courtney says
This sounds amazing! Do you think you could do the oats in a slow cooker?
Phoebe Lapine says
Not totally positive on this one Courtney! I usually only use steel cut oats in the slow cooker with a ratio of 1 cup oats to 4 cups liquid, cooking for 5 hours on low. Definitely feel free to adapt for this technique! Otherwise, they come together really quickly on the stove and you can make ahead and reheat portions if you like 🙂 Let me know how it goes!
Laurie Aluskewicz Lentz says
I will have to try this recipe! I use fresh turmeric in a homemade tea with ginger, manuka honey and lemon. I also add tumeric to my salad dressings and lentil soup. I’m sure there are other dishes I’m not thinking of to add this super spice to. Thank you and the best of health to you! ~Laurie
Phoebe Lapine says
mmmm all that sounds wonderful Laurie! need to try it in dressings!
Shelley Schlosser says
I made this today and added a teaspoon of cardamon, my favorite spice, plus a pinch of black pepper. I didn’t have pepitas but topped the oatmeal with toasted almonds and it is delicious. Thanks for a great recipe!
Phoebe Lapine says
fantastic! love these modifications
Kay says
WOW I am so glad I listened to your advice and doubled up the brittle topping. It is so good and a perfect snack to hit all my cravings. Did not have sesame seeds so I left that out but everything else I left as is. This is such an easy and delicious breakfast!!
Matthew S Jovin says
Pistachios are not low FODMAP odd choice
Phoebe Lapine says
That is correct. This is not a low FODMAP recipe. You can search low FODMAP as the dietary restriction in the recipe database here: https://feedmephoebe.com/dietary/low-fodmap/