Turmeric Overnight Oats

These Turmeric Overnight Oats are full of cozy, warm spices and is like a breakfast version of a golden milk latte. It combines powerful anti-inflammatory turmeric and nutrient-dense chia seeds for a nourishing grab-and-go breakfast.

turmeric overnight oats in a white bowl topped with banana, pumpkin seeds, and goji berries

Do you struggle to eat breakfast everyday? Does it often become an afterthought with the morning rush of getting everyone out the door and to work and school on time?

Um yeah…me too.😂

And if you haven’t tried overnight oats yet – it’s time! And these golden milk overnight oats are just the ticket.

These Spiced Turmeric Overnight Oats take less than five minutes (seriously!) to throw the ingredients in a jar, shake, and pop in the fridge. The magic happens overnight as the oats and chia seeds absorb the liquid. Then in the morning all you have to do is open the fridge, grab your jar of overnight oats, and get out the door!

Ingredients

  • Oats: Old-fashioned oats are ideal for overnight oats (use certified gluten-free if necessary).
  • Milk of Choice: Use whatever type of milk you prefer to drink
  • Chia Seeds: Chia seeds add nutrition (fiber, healthy fats, and a little protein) and function (help thicken the overnight oats)
  • Turmeric: the star of the show, turmeric adds anti-inflammatory health benefits and is what creates the beautiful yellow color of these turmeric overnight oats.
  • Black Pepper: it may seem like an odd ingredient, but the piperine in black pepper helps your body absorb more of the curcumin in turmeric.
  • Pumpkin Pie Spice: this is an easy one stop shop for adding a blend of warming, autumnal spices that pair so deliciously with this breakfast.
  • Sweetener: use a little maple syrup, honey, or your preferred sweetener.
  • Toppings: toppings can be half the fun of overnight oats! Pictured I’ve used banana slices, pumpkin seeds, and goji berries, but have fun and do what works for you!

Top Tips to Make Overnight Oats

  1. Your oats need to sit at least four hours, if not overnight.
  2. Not sure how thick or thin you like your overnight oats? You can always start with a little less milk, then adjust/ add more in the morning if you desire.
  3. Do you struggle with your oats and seeds settling to the bottom of your oats overnight? Try giving them another stir or shake 5 minutes after you first mix them up, prior to refrigerating overnight. It helps tremendously!
  4. These turmeric overnight oats recipe is a bit light on protein and calories to be considered a full meal. Try pairing with a high protein food for a better balanced meal. Ideas include a protein shake, yogurt, or eggs, or try adding a little protein powder or collagen to the overnight oats.
  5. Don’t skip the black pepper. I know it sounds weird, but the piperine in black pepper helps your body better absorb the potent antioxidant curcumin in turmeric.

Are Overnight Oats Healthy?

What’s “healthy” can be subjective person to person, but generally speaking overnight oats can absolutely be a healthy breakfast.

Some folks express concern over the phytic acid in uncooked oats, and fear that it may inhibit absorption of nutrients like calcium, zinc, and iron.

Fortunately, research tells us that phytic acid is rarely a concern if you’re eating an overall balanced diet.

Plus, soaking oats overnight (or at least 4 hours) is one way to reduce phytate content (study 1study 2).

For more information on the nutrition and health benefits of overnight oats, check out my article: Are Overnight Oats Healthy?

More Delicious, Healthy Overnight Oats Recipes

Did you make this recipe? Give it a 5★ rating below! For more balanced nutrition and simple, healthy-ish recipes, be sure to follow me on Instagram!

Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's dairy-free, nut-free, and gluten-free so you can still enjoy a delicious anti-inflammatory breakfast no matter how you eat!

Spiced Turmeric Overnight Oats

Powerful anti-inflammatory turmeric combines with other warm spices for easy, grab-and-go breakfast of Spiced Turmeric Overnight Oats.
free from: dairy, wheat, gluten, soy, tree nuts, peanuts, egg, fish, shellfish
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 5 minutes
Set Time: 4 hours
Total Time: 4 hours 5 minutes
Servings: 1
Calories: 206kcal

Ingredients

  • cup unsweetened milk substitute i.e. soy, rice, oat, almond milk, etc.
  • cup old-fashioned oats certified gluten-free if needed
  • 1 Tbsp chia seeds
  • 1 tsp real maple syrup
  • ½ tsp turmeric
  • ½ tsp pumpkin pie spice
  • pinch of finely ground black pepper
  • optional garnish/ toppings (i.e. banana slices, nuts or seeds, goji berries, cranberries, etc.)

Instructions

  • Combine all the ingredients in an airtight jar or container and shake until combined. Refrigerate overnight (or until the oats and chia seeds have absorbed the excess liquid, at least 4 hours). Enjoy!

Notes

Nutrition information will vary based on exact ingredients used. Information was calculated using unsweetened vanilla almond milk and does not include any toppings.

Nutrition

Calories: 206kcal | Carbohydrates: 30g | Protein: 6g | Fat: 7g | Sodium: 5mg | Potassium: 146mg | Fiber: 6g | Sugar: 4g | Calcium: 90mg | Iron: 2.5mg

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2 Comments

  1. This photo shows bananas, cheese, arnberries? and other things. It does not seem to depict the recipe of Tumeric Overnight Oats..

    1. Hi Tina! The spiced turmeric overnight oats is the yellow base to the recipe (also seen in what’s on the spoon/ maybe seen more clearly in the second and third picture?) I personally like different textures and flavors in my meals, so I added toppings (banana slices, goji berries, and pumpkin seeds). I apologize for any confusion (there’s absolutely no cheese in this recipe or the toppings!), I hope this clears it up! Have a great day!

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