Tropical Turmeric-Ginger Overnight Oats
with mango, coconut milk and black pepper
By Superfoods Advisor Editors·July 4, 2026
Allergens Oats · Milk · Coconut
Ingredients
½ cupRolled oats
½ cupFull-fat coconut milk (canned, well-shaken)
¼ cupPlain Greek yogurt
1 tbspChia seeds
½ cupFrozen mango chunks, thawed- 1 tbspUnsweetened shredded coconut
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
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.
Pour in the coconut milk, add the Greek yogurt, and stir vigorously. The fat is what carries the turmeric through the mix.
Fold in the mango, shredded coconut, and maple syrup.
Seal and refrigerate 6-12 hours.
Stir once before eating, since the turmeric settles overnight.
Shopping list
The keeps-in-the-cupboard half of this recipe, and the tools it calls for, in one place. Fresh items are not listed; buy those locally. We earn a commission on purchases made through these links at no cost to you, and it does not affect what gets recommended; see our affiliate disclosure.
- Full-fat coconut milkCheck price on Amazon on Amazon
- Chia seedsCheck price on Amazon on Amazon
- Ground turmericCheck price on Amazon on Amazon
- Freshly ground black pepperCheck price on Amazon on Amazon
- Ground gingerCheck price on Amazon on Amazon
- Pure maple syrupCheck price on Amazon on Amazon
- Fine sea saltCheck price on Amazon on Amazon
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.
