Golden milk overnight oats

Contributed by Amanda Bloom, RN

Golden milk overnight oats

Within walking distance of my house there is an ice cream shop called Heifer and Hen. Every Tuesday evening, my family and I go to “ice cream happy hour.” For $2 we each get a small scoop. I look forward to that scoop of ice cream all week.

This tiny little shop is doing some amazing yummy things, including a squid ink lemon flavor! A couple of weeks ago I had a flavor called Golden Milk. I had never heard of this, but WOW, it was so good! It tasted exotic, bright, and unlike anything I’d ever had before. I started researching it and of course there were recipes for it everywhere. I experimented with lots of different ones at home, and eventually tweaked it into something that worked for me. For about two weeks I drank it every morning, then I tried to figure out other things I could put this magical elixir into. For some reason it seems particularly suited to breakfast, and that happens to be one of my favorite meals to cook.

I prepare golden milk overnight oats the night before some workdays, so that I have a thoughtfully prepared, flavorful, and nourishing meal the next morning when I get into the office. This makes me happy, especially since I know I’m taking good care of myself. Between the protein and whole grains, it sticks with you until lunch! I am more productive and probably more pleasant to be around.

Servings: 1


  • 2 cups milk of choice (I like Ripple pea protein milk)
  • 3/4 teaspoons turmeric
  • 2 tablespoons honey
  • 1/2 teaspoon powdered ginger
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • A couple of grinds of freshly ground black pepper
  • 1/2 cup old fashioned rolled oats
  • 1/2 cup chopped mango, fresh or frozen, divided
  • 1/4 cup plain, fat-free Greek yogurt
  • Pinch of salt
  • 8 almonds, chopped
  • 2 teaspoons unsweetened coconut flakes

Golden milk (makes 2 cups. You only need 1/2 cup of golden milk for the overnight oats):

 Note: If you’d like to have less carbohydrate or sugars in it, feel free to use whatever calorie-free sweeteners you’d like. You could also reduce the carb count by using half as much of the rolled oats and keeping everything else the same, it will still be substantial and tasty.


  1. Place milk in a small sauce pan and add all ingredients.
  2. Heat on medium until it comes to a simmer, stir occasionally.
  3. Let simmer a couple of minutes while whisking slowly; it will get frothy.
  4. Set aside and let cool.
  5. Mix together oats, 1/2 cup golden milk, 1/4 cup of the mango, yogurt, and salt in a jar.
  6. Stir well.
  7. Refrigerate overnight.
  8. In the morning top with almonds, the other 1/4 cup of mango, and the coconut flakes.

Nutrition information (per serving)

  • Calories: 410
  • Total fat: 12 g
  • Saturated fat: 2.5 g
  • Cholesterol: 0 mg
  • Sodium: 230 mg
  • Total carbohydrate: 62 g
  • Dietary fiber: 7 g
  • Total sugars: 29 g
  • Protein: 17 g