Chai Spiced Turmeric Oatmeal (High Protein)

I find myself naturally drawn to eating patterns that follow the seasons. Once autumn and winter arrive, think nourishing soups, warm salads, and too many rooibos chai spiced lattes to count. As soon as the cooler temperatures of fall came to town, I immediately set out to develop a chai spiced turmeric oatmeal recipe.

Crafted with anti-inflammatory ingredients that slow blood glucose absorption, this turmeric oatmeal recipe is a healthier alternative to traditional oatmeal. The combination of chai spices and a few unexpected ingredients gives this turmeric oatmeal a delicious flavor with a warming effect. It’s packed with macro- and micronutrients to give you energy while feeling satisfied. Best of all, it maintains a similar texture to steel-cut oatmeal thanks to a special blend of shredded coconut, hemp seeds, and cauliflower rice.

Why Oatmeal for Breakfast Can Be Problematic

Typically, I don’t recommend eating oatmeal for breakfast. Whether rolled or steel-cut, oats are almost purely starch, and they raise blood glucose levels very quickly. As a result, this can cause reactive hypoglycemia, where the body experiences a sharp drop in blood sugar after a high spike. Blood glucose spikes (and drops) contribute to brain fog, irritability, sugar cravings and general inflammation. Paired with morning caffeine, this is a great way to increase the likelihood that you’re going to feel terrible all day.

That being said, thanks to added protein and beneficial fats, this chai spiced turmeric oatmeal breaks with tradition. It offers a wholesome, minimally processed breakfast that tastes delicious while delivering powerful nutrients to support your body (and it’ll keep you full all morning).

Ingredient List 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:

Filtered Water – 1 cup

Unsweetened almond milk – ¼ cup of almond milk gives the turmeric oatmeal a nice creamy consistency and adds beneficial fats needed to absorb the anti-inflammatory curcuminoids from the turmeric. Concentrated varieties without additives (such as the Three Trees or Elmhurst) are preferred, but any non-dairy milk will work.

Pinch of fine sea salt – such as Redmond’s Real Salt

Fresh or frozen cauliflower rice – You didn’t see that coming, did you? ½ cup (57 grams) of cauliflower rice ads bulk, has beneficial fiber and is a significant source of vitamin C. Mixing cauliflower rice with oatmeal reduces the amount of oatmeal needed to cut down on the starch content. Because it has a complimentary texture, riced cauliflower pairs especially well with steel-cut oats. Additionally, it picks up the flavor of whatever it’s seasoned with so it doesn’t stand out in terms of flavor. Use this trick for incorporating extra vegetables into your eating pattern.

PANTRY INGREDIENTS:

Organic, gluten-free steel-cut oats – Oats are naturally gluten-free, however, they’re typically stored with gluten-containing grains resulting in rampant cross-contamination. Look for the gluten-free label on the packaging. I prefer One Degree Organic Foods which is available through Thrive Market. This brand tests for glyphosate contamination and sprouts its steel-cut oats, so they’re more nutritious and easier to digest. Also, unlike whole rolled oats or quick-cooking oats, steel-cut oats are minimally processed; they still contain the fiber from the groat, which adds nutrients and aids digestion. Only use two tablespoons of oats to keep blood sugar levels from spiking.

Unsweetened coconut shreds – 2 tablespoons add texture and fiber without a strong coconut flavor. Bob’s Red Mill is easy to find in most grocery stores.

Vanilla protein powder – 1 scoop of your favorite unsweetened protein powder or collagen peptides will work well in this turmeric oatmeal recipe. I like Brain MD Omni Protein. Adjust the quantity to suit your personal preferences and protein requirements.

Hemp seeds – 1 heaping tablespoon of hemp seeds boasts about 11 grams of protein and 14 grams of healthy fats, including essential omega-3 fatty acids. Fat is a great energy source that helps you feel fuller longer. Additionally, fat is critical for absorbing the anti-inflammatory curcuminoids found in turmeric. These regeneratively grown, organic hemp seeds from Thrive Market are my go-to. (Use my partner link to score 40% off your first order).

CHAI SPICES:

Pure Vanilla Extract – You’ll need ¼ teaspoon. I use Organic Pure Madagascar Vanilla from Savory Spice, but any pure vanilla extract will work.

Ground Turmeric – ½ teaspoon gives this oatmeal a beautiful golden color. Turmeric contains anti-inflammatory curcuminoids, but unfortunately, they are difficult for the body to absorb. To increase the absorption of these beneficial compounds they need to be heated and consumed with a source of fat.

Ceylon Cinnamon – Cinnamon is another anti-inflammatory spice that has also been proven to regulate blood sugar levels. Any cinnamon will work, but I prefer Ceylon Cinnamon as cassia is toxic to the liver in large quantities (we eat a lot of cinnamon). 3/4 teaspoon is the perfect amount.

Ground Cardamom – It wouldn’t be chai spiced oatmeal without sweet, aromatic Cardamom. ¼ teaspoon gives this turmeric oatmeal that signature chai flavor. Cardamom is anti-inflammatory and anti-bacterial properties and may help with digestion.

Ground Ginger – ¼ teaspoon of Ground Ginger is closely related to turmeric and a staple of chai spice blends. Paired with cinnamon, it offers a gentle warming effect, making this turmeric oatmeal perfect for a cold day. Ginger also supports digestive health and contains a plethora of health-supporting properties.

Fresh cracked black pepper – Pepper on oatmeal?! I know it sounds weird. Indeed, black pepper is common in chai spice blends, so it makes sense from a flavor perspective. Additionally, black pepper increases the absorption rate of curcuminoids found in turmeric, especially when paired with fats as mentioned above. Add as much as your taste preferences can tolerate, but don’t go crazy. 6-10 spins from the pepper mill will give it a slight kick without overpowering the chai spices.

GARNISHES:

1 tablespoon Organic Sprouted Pumpkin Seeds

A small handful of Candied Pecans with Pumpkin Spice (optional)

2 tablespoons Cashew Cream or Coconut Whipped Cream (optional)

Pure liquid stevia or monk fruit drops – add for extra sweetness if desired.

How to Make Chai Spiced Turmeric Oatmeal

First of all, give the oats a quick rinse in a mesh strainer if you have the time. This gets rid of any “dust”.

Next, bring the water and salt to a gentle boil in a medium saucepan. Then add the protein powder of your choice and whisk until completely dissolved.

Add the rinsed steel-cut oats, coconut shreds, hemp seeds, cauliflower rice, vanilla extract, turmeric and chai spices and whisk them together until thoroughly combined. Afterward, reduce the heat to a gentle simmer and cook on low for about 15 minutes, stirring frequently to break up the natural film that forms from the oatmeal.

After about 10 minutes, when the turmeric oatmeal has thickened, pour in the almond milk and stir.

If the oatmeal starts to stick to the pan, reduce the heat and add more water, one tablespoon at a time. Lastly, once it has thickened to your preferred consistency, serve and garnish with pumpkin seeds and/or Candied Pecans and a dollop of Homemade Cashew Cream or Coconut Whipped Cream if you have some handy in the refrigerator.

This anti-inflammatory chai spiced turmeric oatmeal recipe is sure to satisfy your empty stomach and warm your body. Thanks to high amounts of protein and beneficial fats, you’ll have plenty of energy to start your day. It’s the perfect, hearty breakfast for cool autumn mornings.

Chai Spiced Turmeric Oatmeal (High Protein)

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• Author: Chelsea L. Allard
• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Total Time: 20 minutes
• Yield: 1 serving 1x
• Category: Breakfast
• Method: Boil and Simmer
• Diet: Gluten Free

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Description

This anti-inflammatory chai spiced turmeric oatmeal recipe is brimming with protein and healthy fats to satisfy your hunger and give you the boost of energy you need to start your day. With spices that gently warm your body and help digestion, it’s the perfect, breakfast for cool autumn mornings.

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Ingredients

Units USM Scale 1x2x3x

1 cup water

1/4 C unsweetened, additive free almond milk (such as Three Trees or Elmhurst)

Pinch of sea salt

2 tablespoons organic, gluten-free steel-cut oats, rinsed (such as One Degree Organic Foods)

2 tablespoons unsweetened coconut shreds

1 scoop vanilla protein powder (such as Brain MD Omni Protein)

1 tablespoon hemp seeds

1/2 cup / 57 grams fresh or frozen cauliflower rice

1/4 teaspoon vanilla extract (such as Organic Pure Madagascar Vanilla)

1/2 teaspoon Ground Turmeric

3/4 teaspoon Ceylon Cinnamon

1/4 teaspoon Ground Cardamom

1/4 teaspoon Ground Ginger

6–10 spins of fresh cracked black pepper

Garnish with:

1 tablespoon Organic Sprouted Pumpkin Seeds or Candied Pecans

2 tablespoons Homemade Cashew Cream

Optional:

Additional pure liquid stevia or monk fruit drops to taste if needed.

Cook Mode Prevent your screen from sleeping while you cook

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Instructions

1. Quickly rinse the oats in a mesh strainer to remove any “dust”.
2. Bring the water and salt to a gentle boil. Then add the protein powder and whisk until dissolved.
3. Add the oats, coconut shreds, hemp seeds, cauliflower rice, vanilla extract, turmeric and chai spices. Whisk until thoroughly combined. Reduce the heat to a gentle simmer and cook for about 15 minutes, stirring frequently.
4. After about 10 minutes have passed and the oatmeal has started to thicken, pour the almond milk over the oats and stir to incorporate.
5. Garnish with pumpkin seeds and/or Candied Pecans and a dollop of Cashew Cream or Coconut Whipped Cream if you have some prepared.
6. Enjoy and Pin this recipe so you can come back to it!

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Notes

If you notice the oatmeal sticking to the pan, reduce the heat and add more water, one tablespoon at a time until you reach your desired consistency.