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Banana Ginger Oats

October 21, 2017 by Ginger Hultin MS RDN

If you need a healthy, whole-food-based breakfast that’s nutrient-rich and delicious, you’ve got to try these Banana Ginger Oats. Full of complex carbohydrates for sustained energy, this recipe has another benefit: digestion support. A healthy GI has been linked to a stronger immune system, so as we head into cold and flu season, be sure to feed the billions of bacteria living in your gut that may be helping you out in more ways than you even realize. Plus, oats and ginger are packed with so many health benefits that adding them to this dish is the perfect combination.

Everyone is interested in the gut microbiome these days. Perhaps it’s because there are more bacteria living in your colon than you have human cells in your body (what are they all doing?!). Or perhaps there is research in animal models that suggests a link between gut bacteria and weight, mood, inflammation, and other systems. With so much to learn about the gut, we know a few things for certain. First, gut bacteria make vitamins for us! They make biotin, B12, and vitamin K. We also know that for these bacteria to flourish, they need food, and they prefer fiber-rich foods that ferment in the colon. My dietitian friend Mary Purdy wrote a really fun book about the benefits of the microbiome that I’ve been sharing with many of my clients. It includes high-fiber recipes like this one and some ideas for more natural cleaning products. Love it! 


Oatmeal Health Benefits

Oats provide slow-burning, sustainable energy and are a whole-grain food, which is the best way to enjoy grains. Being whole-grain means that all parts of the grain, like the bran or the germ, are present and haven’t been removed during milling. Oats are packed with many nutrients, such as complex carbohydrates and fiber, to help provide long-lasting energy and aid in digestive health. 

One powerful fiber that oats are rich in is beta-glucan, a soluble fiber. Beta-glucan can provide the body with many amazing health benefits, such as lowering LDL and total cholesterol levels, reducing blood sugar, and increasing growth of good bacteria in the gut. There’s also some evidence that this compound can increase the immune system, strengthening your fight against bacteria and viruses, which is beneficial as we hit cold and flu season!

There’s not enough attention being paid to the importance of healthy eating and boosting the body’s natural defenses against viruses, in my opinion. There’s a lot that you can do through food to reduce your risk of the comorbidities that we see showing up with worse outcomes of many viruses (diabetes, high blood pressures, and heart disease) by supporting the microbiome and giving your body plenty of vitamins and minerals. 

Oats also contain many essential vitamins and minerals, such as manganese, phosphorus, iron, folate, and many more. Additionally, they are rich in antioxidants, specifically avenanthramides, which help reduce inflammation and lower blood pressure levels by lowering LDL cholesterol levels. Plus, oats are gluten-free, making them much more nutritious and beneficial for a wider group of people.

What I love most about oats and oatmeal is how versatile they are! You can add them to so many different recipes, like cookies or pie crumbles, and they are also excellent just on their own. Creating new oatmeal combinations is so fun, and I love switching it up from oatmeal energy bites to overnight oats to these Banana Ginger Oats. 

Why Ginger in oats?

Ginger is such an excellent spice to add to these Banana Ginger Oats! Ginger can help aid in digestion and help to reduce nausea. One of the earliest medicinal uses of ginger was to help relieve seasickness, and now it is seen to help aid in numerous forms of nausea. More commonly today, ginger is used to help relieve nausea and vomiting after surgery and for cancer patients undergoing chemotherapy, along with reducing morning sickness in pregnant women. Ginger also has anti-inflammatory properties, which can help reduce muscle pain and soreness, osteoarthritis, and reduced blood sugar and blood cholesterol levels. With all these numerous health benefits, it’s no wonder why ginger is such an essential spice to add to so many different dishes. 

Making the Banana Ginger Oats

The Oats

I love using rolled oats to make my oatmeal, whether hot oats or overnight oats because they soak up the liquid you use so quickly. Plus, the result is a thick, creamy oatmeal that is so delicious. However, if you prefer steel-cut oats, feel free to use them for this recipe! Remember that the final result may have a different consistency than oatmeal made with rolled oats will have. For the liquid, I prefer unsweetened vanilla almond milk for extra protein. However, any milk, dairy or non-dairy, will work for making these Banana Ginger Oats. 

The Bananas

The key to making these oats so thick and creamy is adding the bananas into the milk and oats while boiling over the stove! The bananas add a touch of natural sweetness to these oats while also combining all the ingredients. I also love to garnish the finished oats with some banana slices.

The Spices

While ginger is the star spice for these Banana Ginger Oats, I always love to toss in some additional spices or garnishes to add some extra flavors to the dish. My favorites to add are cinnamon and vanilla extra because the cinnamon provides other health benefits, and the vanilla extract adds some more natural sweetness without being too overpowering!

If you’re looking for even more oat recipes, be sure to check out my Easiest Blueberry Coconut Oatmeal Bake and my Healthy Oatmeal Raisin Energy Bites. What’s your favorite way to enjoy oats?



Banana Ginger Oats

3.60 from 109 votes
Print Pin Rate
Course: Breakfast, brunch
Cuisine: Americana
Keyword: bananagingeroats, breakfast, healthybreakfast, lowersugar, oatmeal, oats, wholegrain
Prep Time: 3 minutes
Cook Time: 10 minutes
Servings: 1 person
Calories: 354kcal
Author: Ginger Hultin


  • 1 small/medium ripe banana
  • 1/2 cup whole rolled oats
  • 1 cup milk of your choice try soy milk for protein and antioxidants
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon freshly grated ginger
  • 1/2 teaspoon pure vanilla extract


  • Break the banana into pieces and place in a small pot with oats and milk. Bring to a simmer.
  • Reduce to low heat and as you stir, mash the bananas up until they're well combined. Cook until the milk is absorbed and the oats are thickening.
  • Add cinnamon, ginger and vanilla and cook until oatmeal is thick. Serve hot and garnish with coconut or chopped nuts.


Calories: 354kcal | Carbohydrates: 64g | Protein: 13g | Fat: 7g | Potassium: 867mg | Fiber: 7.6g | Sugar: 24g
Tried this recipe?Mention @champagnenutrition


  1. LD on July 5, 2020 at 4:55 pm

    I’m excited to try this. I’ve been having oatmeal almost every day since Covid-19 hit, normally with banana (cooked until carmelized), PB, or both, and only today I thought, “wonder if banana and ginger would be good?”

    • Ginger Hultin on July 8, 2020 at 8:20 am

      So wonderful! It’s such a great breakfast 🙂 Caramelized banana sounds incredible…

  2. Taryn on September 21, 2020 at 4:22 pm

    This recipe sounds amazing! I would never have thought to add ginger to my oatmeal; thanks for the fun idea!

    • Ginger Hultin on October 4, 2020 at 3:11 pm

      Thanks Taryn! I hope you love it 🙂

  3. Oxana on April 24, 2021 at 4:17 am

    Why,pray tell why do we have to go round and round beforehand we get to the recipe😫

    • Ginger Hultin on April 24, 2021 at 5:07 pm

      I hope you found it ok! I’m a registered dietitian and so a lot of people come to my blog to read about the nutritional benefits of the ingredients so I always add that as a benefit at the beginning. I don’t have any ads on my site so hopefully it’s really easy to just scroll down to what you need. Let me know how it turned out!

  4. Cat Sanch on November 17, 2022 at 6:24 am

    This sounds yummy! I love to do overnight oats. Can I do that with my oatmeal and just add the banana and ginger in the morning? Or will it just not taste right if I don’t cook it? Thank you!

    • Ginger Hultin on November 28, 2022 at 7:42 am

      You know, you could totally do that. Sprinkle in some ground or fresh ginger and then top it with sliced banana. I hope you love it!

  5. Michelle on November 17, 2022 at 2:47 pm

    Can you use powdered ginger? Does that have the same health benefits as fresh?

    • Ginger Hultin on November 28, 2022 at 7:41 am

      Hi Michelle – yes, absolutely. It’s a simple replacement with a slightly less “intense” flavor, too. Enjoy!

  6. Winnie Wee on November 18, 2022 at 5:12 am

    Thanks alots for sharing this recipe. I never know that ginger can be mixed with oatmeal. it’s sound amazing. I’m a permanent vegetarian and like to have more on vegetarians recipes maybe a plant-based one. Thank you so much Miss Ginger.

    • Ginger Hultin on November 28, 2022 at 7:41 am

      Thanks so much for stopping by – I hope you enjoy it!

  7. Abdul Khatri on November 18, 2022 at 9:13 am

    Would Ginger Powder be good as sliced ginger?

    • Ginger Hultin on November 28, 2022 at 7:40 am

      Hi there – absolutely! It’s a convenient replacement. Thanks for stopping by!

  8. Oni on February 10, 2023 at 4:05 pm

    I made this recipe a few weeks ago and hubby & I both really enjoyed it. Finally have more fresh ginger and will be making it again tomorrow. Yum!

    • Ginger Hultin on February 16, 2023 at 3:06 pm

      Awesome! I also like to keep my ginger root in the freezer and I just take it out and grate it whenever I need. Thanks for the comment – enjoy!

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Ginger Hultin,MS, RD, CSO

Integrative nutrition specialist helping clients navigate complex health conditions to reduce inflammation and feel better.

Thanks for visiting! If you're struggling with a cancer diagnosis, autoimmune condition, gut health problems, or even a medical mystery, nutrition can make a HUGE difference in your day-to-day life. I run a virtual, concierge private practice where I partner with my clients over time to help them improve their health through nutrition. Be sure to visit the blog for easy, plant-based, anti-inflammatory recipes and our "Resources" page for a variety of self-paced programs, books, e-books, and nutrition podcast episodes.

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