Turmeric Overnight Oats (Golden Milk Overnight Oats)

Ingredients

For the oats

• 1 cup (90 g) rolled oats (certified gluten-free if needed)
• 1 1/2 cups (360 ml) unsweetened almond milk or milk of choice
• 1 tablespoon (15 ml) maple syrup (or honey if not vegan)
• 1 teaspoon (5 ml) coconut oil, melted (optional)
• 2 tablespoons (24 g) chia seeds
• 1/4 cup (20 g) unsweetened shredded coconut
• 1 teaspoon (5 ml) vanilla extract

Golden milk spice blend

• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground black pepper
• Pinch of ground cardamom
• Pinch of salt

Optional toppings

• 2 tablespoons (16 g) chopped pistachios or almonds
• Fresh berries or sliced banana
• Extra shredded coconut and a sprinkle of cinnamon

Instructions

1. Warm the golden milk: In a small saucepan over medium-low heat, warm the milk, maple syrup, coconut oil (if using), turmeric, cinnamon, ginger, black pepper, cardamom and salt for 3 to 5 minutes, whisking until fragrant and the spices are dissolved. Don't let it boil.
2. Add the vanilla: Remove from the heat, stir in the vanilla and let the mixture cool for 5 to 10 minutes.
3. Combine the dry ingredients: In a bowl, mix the rolled oats, chia seeds and shredded coconut.
4. Pour and stir: Pour the cooled golden milk over the oat mixture and stir well so there are no dry pockets.
5. Portion and chill: Divide between two jars or containers, seal, and refrigerate for at least 6 hours or overnight so the oats and chia soften and thicken.
6. Adjust and serve: Stir before serving and add a splash of milk if it's too thick. Add toppings and eat cold, or warm gently in the microwave for 45 to 60 seconds.

Variations

• High-protein (about 18–20 g per serving): Use unsweetened soy milk or dairy milk instead of almond milk, then stir 1/2 cup (120 g) plain Greek yogurt into the batch after soaking, or add 1/2 scoop of vanilla protein powder with an extra 2 tablespoons of milk. More ideas in our protein-rich snacks guide.
• Lower sugar: Skip the maple syrup and rely on the cinnamon, vanilla and coconut for sweetness, or mash in 1/4 ripe banana per jar.
• No-heat method: Whisk the spices thoroughly into cold milk, skip the coconut oil, and let the oats soak overnight. The flavor is a little milder.
• Vegan / dairy-free: Use plant milk and maple syrup (as written).
• Nut-free: Use oat, soy or dairy milk and top with pumpkin seeds instead of pistachios.
• Flavor twists: Chocolate golden milk (1 tablespoon unsweetened cocoa); apple pie (1/4 cup diced apple, extra cinnamon); tropical (1/4 cup diced mango).
• Hot golden milk oats: Simmer the oats in the spiced milk for 5 to 7 minutes, then stir in the chia, coconut and vanilla and let stand 2 minutes.

Want the same flavor in a lighter, lower-carb snack? Try the golden milk version of our make-ahead chia pudding.

Tips

• Don't skip the black pepper. Piperine in black pepper has been shown to increase how much curcumin the body absorbs, which is why golden milk traditionally includes it. You won't taste the small amount used here.
• Use rolled oats. Quick oats turn mushy overnight; steel-cut oats need more liquid and a longer soak.
• New to turmeric? Start with 1/2 teaspoon; its earthy flavor builds as the oats sit.
• Use glass jars. Turmeric stains plastic containers and wooden spoons.

Storage & Meal Prep

• Fridge: Up to 4 days in sealed jars; the texture is best in the first 2 to 3 days.
• Freezer: Up to 2 months. Thaw overnight in the fridge and stir well.
• Toppings: Add nuts and fresh fruit just before eating so they stay crisp and fresh.
• Batch tip: Mix a jar of the spice blend (same ratios, multiplied) so weeknight prep takes 2 minutes.

What Each Ingredient Brings

With about 10 g of fiber and 45 g of carbohydrate per jar, these oats digest more slowly than a sugary cereal, which helps with steady energy through the morning. See our energy-boosting snacks for more slow-release options.