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.

An overhead photo looking at a bowl of salted caramel oatmeal. A spoon rests in 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.

Ingredients measured out to make salted caramel oatmeal: banana, sea salt, oats, date caramel sauce, almond milk and water.

Ingredients in Salted Caramel Oatmeal

  • rolled oats – old fashioned rolled oats are best for this recipe. Make sure you grab gluten-free oats if needed. I use Bob’s Red Mill gluten-free rolled oats. If you have steel cut oats, try my recipe for steel cut oatmeal or steel cut overnight oats.
  • water or dairy-free milk – I like using water in my oatmeal and think its plenty creamy, but if you prefer you can always use your favorite non-dairy milk! My go-to is unsweetened almond milk. Try making your own almond milk!
  • banana – bananas add the perfect amount of natural sweetness to the oatmeal without adding an overwhelming banana taste.
  • sea salt – to bring all the flavors together.
  • date caramel sauce – the key component to this oatmeal is my 4 ingredient salted date caramel sauce! Follow this recipe first!
Salted date caramel in a small weck jar.

Date Caramel Sauce

I can hardly type date caramel sauce 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, it uses only 4 ingredients and is super quick to put together!

Six photos in a collage showing how to make date caramel in a blender, and how to make oatmeal and top it with the caramel.

How to Make Salted Caramel Oatmeal

Making this salted caramel oatmeal is a breeze, especially if you make your date caramel ahead of time. You can find the recipe for date caramel here.

For the oatmeal, 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 melt) 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!

An overhead photo looking at a bowl of salted caramel oatmeal. A spoon rests in the bowl.

Recipe Variation

Want to boost the protein in this oatmeal? Stir in 1/2 -1 scoop of vanilla protein powder after cooking.

While the sugar in this recipe is all-natural if you want to lessen the amount you can skip the banana all together or add less date caramel sauce.

Love Oatmeal? Here’s More Recipes to Try

More Recipes Using Date Caramel Sauce

Be sure to check out all of the oatmeal recipes here on EBF!

Salted Caramel Oatmeal

4 from 15 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. 
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 1


  • ½ cup old fashioned oats
  • 1 cup water
  • ½ banana, sliced
  • ¼-½ 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.
    A bowl containing oats, banana slices and salt. Hot water is being poured into the bowl.
  • Portion oatmeal into a bowl, drizzle date caramel sauce on top of oats and stir. Add a little almond milk on top, if using.
    Date caramel sauce drizzled on top of creamy oatmeal.


  • 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


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Recipe Rating

    1. Gretchen
      January 31, 2022 AT 9:24 am

      4 stars
      Very good oatmeal! The date syrup added just the right amount of sweetness with the oatmeal

      1. Brittany Mullins
        January 31, 2022 AT 10:29 am

        Happy to hear you enjoyed this salted caramel oatmeal, Gretchen! Thanks so much for trying it out and coming back to leave a review. I so appreciate it!

    2. Grace
      January 20, 2022 AT 9:45 pm

      5 stars
      THIS RECIPE IS SO GOOD! The caramel sauce is amazing! My oatmeal may never be the same! Haha! I also used this caramel sauce in blended baked oats and am going to try it with “nice” cream!

      1. Brittany Mullins
        January 21, 2022 AT 9:43 am

        Yay!! So happy to hear you enjoyed this recipe, Grace. Thanks for trying it out and coming back to leave a review. I so appreciate it!

    3. 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.

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

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

    5. 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 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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