Superfoods Advisor

Tropical Turmeric-Ginger Overnight Oats

with mango, coconut milk and black pepper

By Superfoods Advisor Editors·July 4, 2026

Tropical Turmeric-Ginger Overnight Oats — finished dish
Prep
6 min
Total
8 hr 6 min
Difficulty
easy
Calories
595 kcal

Allergens Oats · Milk · Coconut

Ingredients

From your pantry

  • ¼ tspGround turmeric
  • ⅛ tspFreshly ground black pepper
  • ¼ tspGround gingerOr 1/2 tsp fresh ginger, grated.
  • 1 tspPure maple syrup
  • 1 pinchFine sea salt

Utensils Jar with lid · Whisk

Instructions

  1. a whisk in a bowl — watercolour illustration

    Combine the oats, chia seeds, turmeric, black pepper, ginger, and salt in the jar and whisk them dry. Turmeric clumps the moment it meets liquid.

  2. liquid poured from a jug — watercolour illustration

    Pour in the coconut milk, add the Greek yogurt, and stir vigorously. The fat is what carries the turmeric through the mix.

  3. a spoon stirring a bowl — watercolour illustration

    Fold in the mango, shredded coconut, and maple syrup.

  4. a covered jar chilling — watercolour illustration

    Seal and refrigerate 6-12 hours.

  5. a filled bowl with a spoon — watercolour illustration

    Stir once before eating, since the turmeric settles overnight.

Shopping list

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Tools

Related comparisons: The Best Turmeric Curcumin Supplements for Joint Comfort (2026)

Why it works

Curcumin, turmeric's primary bioactive, is famously poorly absorbed on its own. Piperine in black pepper inhibits its hepatic and intestinal metabolism; in a small study, 20 mg of isolated piperine taken with 2 g of curcumin increased bioavailability by about 2,000%, per Shoba et al., Planta Medica (1998, PubMed:9619120). Curcumin is also fat-soluble, which is why this is the one jar that specifies full-fat coconut milk rather than a plant milk alternative.

Macro detail: of the 35 g fat, most comes from the canned coconut milk; of the 17 g sugar, roughly 4 g is added.

This recipe is part of Superfood Overnight Oats: 6 Recipes Built Around Beta-Glucan and Gut Health, which covers the underlying nutrition science and the shared base method.

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