I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Eating seasonally appropriate foods is a beautiful (and delicious) way to support digestion. Once autumn arrives, I crave warm bowls of chai-spiced turmeric oatmeal and rooibos lattes.
This turmeric oatmeal recipe offers a healthier twist on traditional oats, incorporating anti-inflammatory ingredients that slow blood glucose absorption.
The blend of chai spices with a few unexpected ingredients gives this turmeric oatmeal a delicious flavor with a thick, satisfying texture.
While oatmeal can be nutritious, it’s mostly starchy carbohydrates, regardless of whether it’s instant, rolled or steel-cut. Starchy carbs raise blood glucose levels quickly, followed by sharp drops–causing brain fog, irritability, sugar cravings and inflammation. Pairing it with morning caffeine can exacerbate these effects.
Benefits of This Turmeric Oatmeal Recipe
This chai-spiced turmeric oatmeal recipe is a healthier alternative to traditional oatmeal. It’s high in protein and healthy fats, helping to balance blood sugar levels and keep you full longer, without a crash. Plus, the addition of cauliflower rice and hemp seeds adds beneficial fiber and extra nutrients while maintaining a similar texture to steel-cut oatmeal.
Turmeric oatmeal is a delicious, wholesome, minimally processed breakfast that supports healthy digestion.
Ingredients for Chai-Spiced Turmeric Oatmeal
Here are all the ingredients you’ll need to whip up a beautiful golden batch of chai-spiced turmeric oats.
Refrigerated Ingredients:
Unsweetened Almond Milk – Makes the turmeric oatmeal creamy. Nut milks add beneficial fats which help the body absorb the anti-inflammatory compounds in turmeric. You can use any variety you like. Looks for a concentrated variety without additives (Three Trees or Elmhurst are great).
Pinch of fine sea salt – Redmond’s Real Salt is my favorite.
Cauliflower Rice (Fresh or Frozen) – A little cauliflower rice ads bulk, beneficial fiber and vitamin C while reducing the starch content. Riced cauliflower has the perfect texture to “hide” in steel-cut oats. Use this trick to eat more veggies.
Pantry Ingredients:
Organic, gluten-free steel-cut oats – Oats are naturally gluten-free; however they’re often contaminated with gluten-containing grains. Look for the certified gluten-free label on the packaging. One Degree Organic Sprouted Steel Cuts are my go-to. This recipe only uses two tablespoons of oats to keep blood sugar levels from spiking.
Unsweetened Coconut Shreds – Adds texture, fiber and fat without a strong coconut flavor.
Vanilla Protein Powder or Collagen Peptides – 1 scoop works well in this turmeric oatmeal recipe but adjust to suit your needs. I like Brain MD Omni Vanilla Protein, but use what works for you.
Hemp seeds – High in protein, and healthy omega-3 fatty acids, hemp seeds are a superfood with good reason. I get regeneratively grown, organic hemp seeds from Thrive Market. [Enjoy 40% off your first box].
Cinnamon – Another anti-inflammatory spice, cinnamon also helps regulate blood sugar. Ceylon Cinnamon contains more antioxidants than cassia.
Ground Turmeric – Contains anti-inflammatory curcuminoids and gives this oatmeal its beautiful golden color.
Ground Ginger – A staple in chai spice blends, ginger offers a gentle warming effect, making this turmeric oatmeal perfect for a cold morning. Ginger supports digestive health among other benefits.
Ground Cardamom–Adds aromatic sweetness and digestive support. Cardamom also contains anti-inflammatory and anti-bacterial properties.
Fresh Cracked Black Pepper – Another common chai spice, black pepper increases the absorption of curcuminoids found in turmeric. 6-10 spins from the pepper mill will give it a subtle kick without overpowering the other flavors.
Bring the water vanilla extract and salt to a gentle boil. Add the oats, coconut shreds, protein powder, hemp seeds, cauliflower rice, turmeric and chai spices. Whisk until thoroughly combined.
Reduce the heat to a gentle simmer and cook for about 10 minutes, stirring frequently.
Once the oatmeal has thickened, stir in the almond milk and cook for 5 more minutes or until warm.
Serve in your favorite bowl and sweeten if desired. Garnish with pumpkin seeds, Candied Pecans and/or dollop of Cashew Cream if you have some prepared.
Turmeric Oatmeal Tip
If the oatmeal starts to stick to the pan, reduce the heat and add more water, one tablespoon at a time to maintain a thicker consistency. Alternatively you can add more nut milk.
This recipe easily scales up for multiple servings.
Fall Breakfast Idea
This anti-inflammatory turmeric oatmeal recipe is the perfect antidote for a cold morning. The combination of protein, fiber, healthy fats and warming spices will keep you full and energized. Plus, with unexpected ingredients like cauliflower rice and hemp seeds, it’s a creative way to incorporate extra nutrients you won’t find in traditional oatmeal.
Enjoy this delicious and nourishing chai-spiced turmeric oatmeal for breakfast anytime you’re feeling cozy.
This turmeric oatmeal recipe is a great source of protein, fiber and healthy fats to satisfy your hunger and give you energy. With anti-inflammatory chai spices, it gently warms your body and helps digestion. It’s the perfect cozy breakfast for cold mornings and easy to scale up for multiple servings.
Pure liquid stevia or Pure Liquid Monk Fruit Drops to taste
Instructions
Make the Oatmeal: Bring the water vanilla extract and salt to a gentle boil. Add the oats, coconut shreds, protein powder, hemp seeds, cauliflower rice, turmeric and chai spices. Whisk until thoroughly combined.
Cook: Reduce the heat to a gentle simmer and cook for 10 minutes, stirring frequently.
Add the Almond Milk: Once the oatmeal has thickened, pour the almond milk over the mixture and cook until warm, about 5 more minutes.
If the oatmeal sticks to the pan, reduce the heat and add more water or almond milk, one tablespoon at a time until you reach your desired consistency.
