Healthy Salted Caramel Oatmeal


This warm and gooey salted caramel oatmeal is swirled with an easy date caramel sauce giving it that perfect blend of sweet and salty. Vegan + gluten-free.

January is National Oatmeal Month so obviously Eating Bird Food had to celebrate! I am a huge oatmeal fan… my blog may have survived on 90% oatmeal recipes for the first year it was on the internet. LOL! So needless to say, I was super excited to come up with oatmeal recipes for you alllll week long. Are you ready?!

Bowl of salted caramel oatmeal swirled with date caramel and almond milk. A gold spoon, dish cloth, and a mug of coffee are beside the bowl.

Why I Love Oatmeal

Oats are an amazing grain. They’re naturally gluten-free and provide a good amount of vitamins, minerals, fiber and even antioxidants. Oats have been shown to help lower cholesterol, help control blood sugar fluctuations, help improve skin concerns and even help with weight loss. They are basically a “super grain.” Oats can be used in a variety of ways – oatmeal (duh!), energy balls, muffins and other baked goods.

Date Caramel Sauce

The key component in this salted caramel oatmeal is my 4 ingredient date caramel sauce. I can hardly type that without my mouth watering. Once you make it, you won’t be able to get it off your mind. It’s the perfect sauce for just about anything sweet. My favorite way to use it? Apple nachos!

Bowl of creamy, gooey salted caramel oatmeal made with date caramel. Topped with almond milk.

Ingredients in Salted Caramel Oatmeal

  • rolled oats – old fashioned rolled oats are best for this recipe. If you have steel cut oats, try my recipe for steel cut oatmeal.
  • water or dairy-free milk
  • banana
  • sea salt
  • date caramel sauce

How to Make Salted Caramel Oatmeal

Making this salted caramel oatmeal is a breeze. Especially if you make your date caramel ahead of time

Just start by adding your oats, water, banana slices and salt into a saucepan. If you usually just add in flavorings after your oats are done cooking, you’re missing out! The banana and oats combine super well (the bananas slices sort of disintegrate) and the end result is a big bowl of naturally sweetened oatmeal. Highly recommend!

The oats usually only take about 5-7 minutes to cook. Once the consistency is to your liking, they’re ready. Just spoon into a bowl, top with a (hefty) drizzle of date caramel sauce and a little almond milk if using and dive in!

Bowl of creamy, gooey salted caramel oatmeal made with date caramel. Topped with almond milk.

Love Oatmeal? Here’s More Recipes to Try:

If you make this salted caramel oatmeal please be sure to leave a comment and star rating letting me know how it turned out. Your feedback is so helpful for me and other EBF readers who are thinking about trying the recipe! 

Salted Caramel Oatmeal

4 from 5 votes
This warm and gooey salted caramel oatmeal is swirled with an easy date caramel sauce giving it that perfect blend of sweet and salty. Vegan + gluten-free. 
Bowl of creamy, gooey salted caramel oatmeal made with date caramel. Topped with almond milk.
Prep Time 5 minutes
Cook Time 7 minutes
Servings 1


  • 1/2 cup old fashioned oats
  • 1 cup water
  • 1/2 banana, sliced
  • 1/4-1/2 teaspoon sea salt
  • 2-3 Tablespoons date caramel sauce
  • almond milk for topping, optional


  • Place oats, water, banana slices and salt into a saucepan and bring to a boil, reduce heat to a simmer and cook stirring frequently until the oatmeal is cooked and creamy, about 5-7 minutes.
  • Portion oatmeal into a bowl, drizzle date caramel sauce on top of oats and stir. Add a little almond milk on top, if using.


  • To lower the sugar content: skip the banana or use less date caramel sauce.
  • To up the protein content: stir in 1/2 -1 scoop of vanilla protein powder after cooking.


Serving: 1bowl Calories: 356kcal Carbohydrates: 85g Protein: 6g Fat: 3g Fiber: 6g Sugar: 50g
Course: Breakfast
Cuisine: Oatmeal
Keyword: salted caramel oatmeal


Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
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Recipe Rating

    1. Manal Dadge
      October 16, 2020 AT 9:02 am


      Your recipe looks superb.
      We wish to use your photo on our website.
      Can we use it please.

    2. Naomi Robinson
      June 15, 2020 AT 2:53 am

      5 stars
      Such a great way to start the day off right!

    3. Amy
      April 12, 2020 AT 1:49 pm

      5 stars
      I love all of your oat/oatmeal recipes that I’ve tried before, and this is another winner! Very creamy and indulgent without being overly sweet.

      1. Brittany Mullins
        April 13, 2020 AT 10:23 pm

        Yay!! I’m so glad you enjoyed this oatmeal recipe, Amy!! Thanks for taking the time to leave a comment and star rating. I really appreciate it. <3

    4. Jessixa
      February 15, 2019 AT 4:18 pm

      This looks delicious!! Is there a substitute you can recommend for non-banana lovers? Thanks, Brittany!

      1. Brittany Mullins
        February 18, 2019 AT 9:58 am

        Hi Jess! I think you can just leave the banana out!

    5. Kimberly
      February 11, 2019 AT 8:42 am

      Can I add egg whites to this for added protein? Can’t wait to try this one!

      1. Brittany Mullins
        February 11, 2019 AT 10:15 am

        Totally. Just whip them in while you’re cooking the oats and stir constantly so they get incorporated and don’t turn into scrambled eggs. 🙂

        1. Kimberly
          February 11, 2019 AT 11:16 pm

          Sweet! I can’t wait to try it 😀 Thanks Brittany!!

4 bowls of oatmeal topped with a variety of fruit, nuts, nut butter, chocolate chips and toppings.



Eating oatmeal doesn’t have to be boring!



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