This warming Ayurvedic rice porridge is a nourishing gluten-free breakfast made with rolled rice, fresh turmeric and aromatic spices. Creamy, comforting and ready in just 15 minutes, it’s inspired by the ancient principles of Ayurveda and makes the perfect start to a cool morning.
Made with gluten-free rolled rice flakes, fresh turmeric, ginger, cinnamon and cardamom, it is a wholesome breakfast that supports digestion and provides steady energy throughout the morning. Whether you’ve just finished yoga, returned from an early surf or simply want a nourishing breakfast, this recipe is one you’ll come back to again and again.
Originally shared with me by my dear friend Chef Brenda Fawdon, this recipe has been part of my kitchen since 2011. Over the years I’ve refined it while keeping its beautiful simplicity intact. It’s still one of my favourite winter breakfasts.
What is Ayurveda?
Ayurveda is a traditional system of health and wellbeing that originated in India over 5,000 years ago. It emphasises balance through food, lifestyle and natural remedies, with warm, nourishing meals like this porridge believed to support digestion, energy and overall wellness.
As both a chef and clinical nutritionist, I love recipes that combine traditional wisdom with modern nutrition. This warming bowl is naturally gluten-free, rich in antioxidants from turmeric and spices, and incredibly adaptable using your favourite milk and seasonal toppings.
Why you’ll love this recipe
- Ready in 15 minutes
- Naturally gluten-free
- Warming and comforting
- Easy to digest
- Dairy-free option
- Perfect for winter mornings
- Made with everyday pantry ingredients
Nutrition notes
Rolled rice flakes
Naturally gluten-free and lighter than oats, rolled rice cooks quickly into a creamy porridge while remaining gentle on sensitive digestion. Rolled rice flakes (also known as flattened rice or poha) are available from most health food stores, Indian grocers and many supermarkets. They cook quickly and create a wonderfully creamy gluten-free porridge.
Fresh turmeric
Fresh turmeric has a brighter flavour than dried turmeric and contributes valuable antioxidant compounds.
Cardamom
A classic Ayurvedic spice that adds fragrance while complementing ginger and cinnamon beautifully.
Pepitas
Pepitas provide protein, magnesium, zinc and healthy fats for extra nourishment and crunch.
FAQs
Can I make this porridge ahead of time?
Yes. Store it in the refrigerator for up to three days. Reheat gently with a splash of milk to restore its creamy consistency.
Can I freeze Ayurvedic rice porridge?
Yes. Freeze portions for up to three months. Defrost overnight in the refrigerator before reheating.
Is this recipe dairy-free?
Absolutely. Simply use almond, coconut or macadamia milk together with coconut yoghurt.
Is rolled rice naturally gluten-free?
Yes. Rice is naturally gluten-free, although people with coeliac disease should choose certified gluten-free rolled rice to avoid cross-contamination.
Can I substitute oats?
Yes, although rolled oats create a different texture and flavour. Certified gluten-free oats are suitable if tolerated.
What other toppings work well?
Try seasonal berries, stewed apples, poached pears, toasted almonds, walnuts, pistachios, chia seeds or a spoonful of your favourite nut butter.
The perfect brekky after morning yoga and a great way to start your surfing day. This recipe is soft and gentle on the digestion, and I hope you can use fresh turmeric for its prized antioxidant properties, and you might like to add Greek or my coconut yoghurt too, although I prefer mine with a squeeze of lime.
PrintAyurvedic gluten-free rice porridge
- Total Time15 minutes
- YieldServes 2
- DietGluten Free
Inspired by Ayurvedic principles, this gluten-free rice porridge combines rolled rice, fresh turmeric, ginger and warming spices for a nourishing breakfast that’s both comforting and easy to digest. Ready in just 15 minutes.
Ingredients
Instructions
- Heat the coconut oil in a medium heavy-based saucepan over medium heat. Add the rolled rice, shredded coconut and salt. Cook, stirring, for 2–3 minutes until lightly toasted and fragrant.
- Stir in the milk, chopped prunes or dates, fresh turmeric and spices. Bring to a gentle simmer and cook for 5–7 minutes, stirring occasionally, until the rice flakes are tender and the porridge is creamy.
- Divide between warmed bowls and top with grated apple or a squeeze of fresh lime, yoghurt, roasted pepitas and a drizzle of maple syrup.
Notes
- For the creamiest texture, use full-fat coconut milk or your preferred milk alternative.
- Stir the porridge regularly as it cooks to prevent it catching on the base of the saucepan.
- Fresh turmeric gives the brightest flavour and colour, but 1 teaspoon ground turmeric can be substituted if needed.
- Adjust the consistency by adding a little extra milk if the porridge thickens on standing.
- Toast the pepitas lightly before serving to enhance their nutty flavour and crunch.
- Sweeten naturally with chopped dates, prunes or a drizzle of maple syrup to taste.
- Add a pinch of freshly ground black pepper to help improve the absorption of curcumin from the turmeric.
- Finish with seasonal fruit such as grated apple, poached pear or fresh berries for added fibre and natural sweetness.
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