Are you craving breakfast or an afternoon snack that’s incredibly delicious, easy to make and packed with nutritional benefits? Instead of whipping up your usual egg toasts or pancakes, why not try golden milk overnight oats? It’s a beautiful blend of healthy ingredients that creates a delicious flavor, especially when mixed with rolled oats and your favorite fruits, seeds and nuts. Discover its health benefits and three easy recipes.

What Is Golden Milk?

Golden milk, turmeric milk or turmeric latte consists of healthy ingredients like milk, ginger, turmeric, nutmeg and cinnamon. It has a bright gold appearance, stemming from the mixture of milk and turmeric. Some people mix other spices and sweeteners to create their desired mixture. At first, it may seem a lot, but it packs a punch in terms of nutrients and benefits. You can drink it as is or mix it with other dishes, such as overnight oats.

What Is Golden Milk Good for?

This ingredient feels like a warm hug for your body, offering the following benefits:

• Reduces inflammation: Turmeric contains curcumin, the compound that gives it a striking yellow color. Many studies associate it with lower inflammation levels, resulting in decreased risk of chronic diseases like rheumatoid arthritis and heart illnesses.
• Better brain power: Curcumin can help improve your working memory and mood, offering you that much-needed boost you need to start the day.
• Fights oxidative stress: Golden milk is a rich source of antioxidants, which can help neutralize free radicals that can harm your cells.
• Improved gut health: Curcumin and turmeric alone or in combination with other medications can help relieve symptoms of irritable bowel syndrome. 
• Helps lower blood sugar levels: Cinnamon can help lower blood sugar by slowing down the breakdown of carbohydrates.

Like other food ingredients, it can come with possible health risks. If you’re buying pre-made golden milk, pay attention to the ingredients list and look for possible ingredients that may trigger an allergic reaction. As long as you don’t have allergies to the ingredients, you can enjoy everything that golden milk has to offer.

3 Golden Milk Overnight Oats Recipes to Try

One of the most enjoyable ways to enjoy this natural elixir is to add it to overnight oats. It’s a solid alternative to your milk of choice, giving your meal an extra nutritional boost. Here are four golden milk overnight oats recipes to try out.

1. Easy Golden Milk Overnight Oats

This recipe is ideal if this is your first time making overnight oats. It’ll make you realize how easy it is to create such a delicious and nutritious meal that you can enjoy as a breakfast or a snack. It’s rich in healthy fats, fiber, good carbohydrates and protein, making it a great pre-workout meal.

Golden milk ingredients:

• 1 ¼ cups of coconut milk or any nondairy milk
• ¼ teaspoon of cinnamon
• ½ teaspoon of turmeric
• ¼ teaspoon of cardamom
• ¼ teaspoon of ginger
• ⅛ teaspoon of black pepper
• ½ tablespoon of coconut oil
• Maple syrup, honey or agave syrup to taste

Oats and add-in ingredients:

• ½ cup of steel-cut oats or 3/4 cup of rolled or quick oats
• Chia seeds
• Collagen peptides powder
• Nut butter
• Blueberries
• Hemp hearts
• Protein powder

Instructions:

1. In a saucepan over low-medium heat, add milk and spices, then whisk until warm. Add in your preferred sweetener and whisk until it dissolves. Do not let the mixture come into a boil. Remove from the saucepan and cool for 10 minutes.
2. Add oats, chia seeds and other preferred add-ins in a 16-ounce jar. Pour golden milk into a jar and seal with a lid.
3. Give the container a shake and store it in the refrigerator for at least eight hours before eating.
4. Top with fresh fruits like blueberries or add more cinnamon or nut butter.

2. Vegan-Friendly Recipe

Looking for a vegan golden milk overnight oats recipe? This is your best bet. The golden milk recipe contains black pepper to help your body absorb turmeric better. Don’t be scared to try this out — just add your favorite vegan ingredients and you won’t notice the pepper taste at all.

Ingredients:

• ½ cup of rolled oats
• ¼ teaspoon of ground turmeric
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon ground ginger
• 1 tablespoon of chia seeds
• Pinch of salt and black pepper
• ⅓ cup of unsweetened plain nondairy yogurt
• 2 teaspoons of maple syrup
• ½ cup of nondairy milk

Instructions:

1. In a medium bowl, mix all dry ingredients together. Stir until everything is combined.
2. Pour nondairy yogurt, maple syrup and milk. Mix well.
3. Add the mixture into a jar and seal with a lid. Put in the refrigerator for at least four hours before serving.
4. Add desired toppings and enjoy. Some topping ideas include fruits and almonds, pecans and walnuts, which are rich sources of healthy fats, proteins and fiber.

3. Elevated Golden Milk Overnight Oats

Ready to take your overnight oats to the next level? Try this recipe if you’re tired of the usual, classic recipe. Instead of chia seeds, you’ll need sweet basil seeds, which have twice the amount of nutrients, to upgrade your overnight oats. 

Ingredients:

• 1 cup of rolled oats
• ½ teaspoon of turmeric powder
• 1 tablespoon of basil seeds
• 1 cup of cashew milk or any other plant-based milk
• ¼ teaspoon of black pepper
• 1 teaspoon of ginger
• 1 teaspoon of cardamom
• 1 teaspoon of Ceylon cinnamon
• 2 tablespoons of honey
• 1 whole vanilla bean
• Almond yogurt
• Banana
• Optional: puffed amaranth and pomegranate seeds

Instructions:

1. In a medium bowl, add rolled oats, basil seeds, black pepper, cinnamon and honey. Mix before adding milk, vanilla, ginger, turmeric and cardamom.
2. Pour the mixture into a jar, seal with a lid and refrigerate overnight.
3. In the morning, add honey, caramelized bananas, almond yogurt and other preferred toppings.
4. Store in the fridge for up to four days if fresh milk was used.

Create Your Golden Milk Overnight Oats Today

Embrace the nourishing power of golden milk overnight oats! If you noticed, all recipes only take less than 15 minutes to create, as long as you already have the ingredients ready. These game-changers are sure to wow your family and friends, too. Don’t forget to share the goodness with them!