Published By: Ishani Karmakar

4 New Vegan Oats Recipes That Fight Inflammation

In the quest for optimal health and wellness, the focus on anti-inflammatory foods has surged to the forefront of nutritional science.

Chronic inflammation is linked to numerous health issues, including heart disease, diabetes, and arthritis. Among the champions of anti-inflammatory diets, oats stand out not only for their versatility but also for their significant health benefits. Pairing oats with other plant-based ingredients can amplify these benefits, creating delicious, nutritious, and inflammation-fighting meals. Here, we have four innovative vegan oat recipes that are not only a delight to your taste buds but will also help in your battle against inflammation.

Turmeric and Ginger Spiced Oat Porridge

Turmeric and ginger, both renowned for their anti-inflammatory properties, take the traditional oat porridge to a new level of health and flavour. Curcumin, the active compound in turmeric, has been extensively studied for its potent anti-inflammatory effects and antioxidant properties. Ginger, similarly, contains gingerol, a substance with powerful anti-inflammatory and antioxidant benefits.


Start with a base of rolled oats, cooked in almond milk for a creamy texture.

Stir in a teaspoon of turmeric and a half teaspoon of grated ginger per serving while cooking.

Enhance the sweetness naturally with a dash of cinnamon and a tablespoon of maple syrup.

Top with a sprinkle of black pepper to increase the absorption of curcumin.

Blueberry and Chia Oat Smoothie Bowl

Blueberries are small but mighty fruits, packed with antioxidants and phytonutrients that combat inflammation. When blended into an oat-based smoothie bowl, they create a nutrient-dense meal that fights inflammation while satisfying your hunger.


Blend a cup of rolled oats with a banana, a handful of blueberries, and a tablespoon of chia seeds for added omega-3 fatty acids.

Use almond milk or coconut water as the liquid base for blending.

Garnish with sliced almonds, a few extra blueberries, and a sprinkle of hemp seeds for a protein boost.

Savoury Oat and Lentil Bowl

Combining oats with lentils might seem unconventional, but this duo creates a savoury meal rich in both fibre and protein. Lentils are an excellent source of polyphenols, compounds known for their anti-inflammatory and antioxidant properties.


Cook steel-cut oats and lentils together in vegetable broth until tender.

Sauté onions, garlic, and a mix of your favourite vegetables (such as spinach, bell peppers, and zucchini) in olive oil, then stir into the oat-lentil mixture.

Season with herbs like rosemary and thyme, which offer additional anti-inflammatory benefits.

Pumpkin Spice Overnight Oats

Pumpkin is not only a fall favourite but also a rich source of beta-carotene, an antioxidant that the body converts into vitamin A, which is known for its anti-inflammatory properties. When combined with oats in an overnight recipe, it offers a convenient and healthy breakfast option.


Mix rolled oats with pureed pumpkin, almond milk, a dash of pumpkin spice, and a tablespoon of flaxseed for an omega-3 boost.

Let the mixture sit overnight in the refrigerator.

In the morning, top with pecans and a drizzle of maple syrup for extra sweetness and crunch.

Incorporating anti-inflammatory foods into your diet is a proactive approach to maintaining health and preventing disease. These four vegan oat recipes not only cater to this approach but also offer a feast of flavours that ensure eating healthily is never dull. Oats, with their high fibre content, beneficial effects on blood sugar levels, and heart health properties, combined with other anti-inflammatory ingredients, provide a solid foundation for meals that are both nourishing and healing. By integrating these recipes into your diet, you're not just enjoying delicious meals; you're also taking significant steps toward combating inflammation and promoting overall health and well-being.