Golden Milk (Turmeric Milk)

Golden milk (turmeric milk) is tops on the list for a healthy, healing drink. Golden milk is a mix of turmeric and dairy-free milk along with a pinch of pepper, cinnamon and maple syrup. It has potent anti-inflammatory benefits and it’s great for autoimmune conditions.

Use coconut milk or my homemade cashew milk or almond milk for a creamy, soothing and delicious drink.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

Golden Milk (Turmeric Milk)

When the temperatures get cold there’s nothing better than a healthy, healing and warming beverage – in the form of golden milk. If you’re from India, turmeric milk is nothing new and you likely grew up with your mom making it for you. But for us western folks, this may be a new beverage for you. And good news, it’s right up there with matcha tea in terms of its myriad health benefits.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

The Health Benefits of Turmeric Golden Milk

So let’s jump into those health benefits. If you have an autoimmune condition (or several, like me) then you’ll love turmeric milk for it’s anti-inflammatory properties. Turmeric is one of Mother Nature’s top healing compounds and studies have shown that curcumin, the active ingredient in turmeric, can ameliorate certain autoimmune conditions by regulating inflammatory signals.

In fact, it’s for that reason that I’ve taken turmeric and we’ve given my dad (who has Parkinson’s, Rheumatoid Arthritis and Coccidioidomycosis, among other things) turmeric pills for years. Doctors have said it’s been due to our care that he’s thrived as long as he has and turmeric was a key component of his regimen.

Turmeric is also a potent antioxidant, can fight free radicals (hello aging) and can even help stave off the common cold. All because it fights chronic inflammation that may otherwise be suppressing your immune system.

And here’s the good news. You don’t have to take turmeric pills to get those health benefits, just drink golden milk!

Ayurvedic and Chinese medicine have been prescribing golden turmeric milk for centuries. And warming golden milk is soothing and relaxing before bed, similar to a chamomile tea, so you may get an extra deep night’s sleep.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

How to Make Golden Milk

For a step-by-step tutorial, make sure to watch the video below to see just how easy it is to make golden milk. Today, I’m using coconut milk, but you can also use almond milk or cashew milk. Here’s how you make it:

  • Pour the milk into a small pot on medium heat
  • Add some ground turmeric, a pinch of black pepper (which helps your body absorb the curcumin), a sprinkle of cinnamon (another natural anti-inflammatory) and your sweetener of choice.
  • Bring to a simmer for 10 minutes to let the flavors all meld and enjoy.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

Tips for the Best Golden Milk

Once you make your golden turmeric milk a time or two, feel free to get creative. Sometimes I’ll add ginger (another favorite herb) and if I’m using a nut milk, I’ll always add coconut oil. Coconut milk has quite a bit of fat, so I tend to skip the coconut oil when I’m using coconut milk, but fat is most definitely needed to help the absorption of all the healing compounds.

Another benefit of coconut oil (and come to think of it, maybe why you should add it either way), is that coconut oil helps the turmeric milk froth it up.

The moral of the story is turmeric is good for you, it’s loaded with health benefits and it’s popular for a reason. So whip up a batch and do like I did on these photos, sprinkle some extra cinnamon and a fresh vanilla bean on top.

Watch This Quick Video of my Golden Turmeric Milk Recipe

You can see how I make it step-by-step. Give it a watch!

More Healthy Drink Recipes

Golden milk (turmeric milk) in a white mug.

Golden Milk (Turmeric Milk)

4.99 from 60 votes
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 2 servings
Author: Lisa Bryan
Golden Milk (Turmeric Milk) is chock-full of antioxidant and anti-inflammatory compounds. It's a healthy recipe and great beverage for those with autoimmune conditions and it's a warming, relaxing drink to enjoy before bed. Watch the video above!


  • 2 cups coconut milk, almond milk or cashew milk
  • 1 tsp ground turmeric
  • pinch black pepper
  • 1/4 tsp ground cinnamon
  • 1-2 tbsp maple syrup


  • 1/2 tbsp coconut oil
  • ginger
  • cardamom
  • peppercorns
  • vanilla extract or vanilla bean


  • Add all ingredients to a pot over medium heat and bring to a simmer. Simmer for 10 minutes to let the flavors meld.
  • Pour into a cup and enjoy.


Serving: 1cup, Calories: 96kcal, Carbohydrates: 8g, Protein: 1g, Fat: 6g, Saturated Fat: 2g, Sodium: 326mg, Potassium: 50mg, Fiber: 1g, Sugar: 6g, Calcium: 311mg, Iron: 0.5mg
Course: Drinks
Cuisine: Indian
Keyword: golden milk, turmeric golden milk, turmeric milk
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Tag @downshiftology and hashtag it #downshiftology.

Recipe originally posted December 2016, but updated to include new information. 

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180 comments on “Golden Milk (Turmeric Milk)”

  1. Think i may have been heavy handed with ingredients!! Or maybe it just takes time to get used to the taste 🙄i will persevere as i don’t sleep well x

  2. I was excited for days to try this,but I had to wait till someone went out to buy my almond milk.It was easy to do.I have.rhumatoid thritis in my lungs and osteoarthritis in some joints.So I’m crossing my fingers to get rid of this cold .Haven’t had one for 5 years.

  3. I’m unable to consume black pepper at all. Will this be as good without the pepper? I have juvenile onset osteoarthritis, degenerative disc disease and chronic stomach issues. I’ve only found one thing that helps but due to my job, I’m not able to use it.

  4. Ok I just finished making this. I truly like it! I will make it every evening. However I have to ask, where is all that sodium coming from? I will need to find a low sodium milk I suppose. Hard to find any milk with little sodium. Perhaps I will.need to try your recipes.. either way. This is delicious and comforting
    .the warmth lingers nicely!5 stars

  5. I honestly didn’t know what to expect and kind of felt like I probably wouldn’t like Golden Milk, but this is amazing! I think I’m going to make this everyday! Thank you!5 stars

  6. Hi
    Am going to make this today was wondering can it be made in advance and put into the refridgerator and reheated???

  7. Wow I made this just now and it tastes amazing! I used buckwheat honey instead of maple syrup because it’s what I had on hand. So good. For extra benefits I stirred in a tablespoon of cannabutter! Wowza! Lol5 stars

  8. Hi Lisa, amazing recipe and helps me wind down at the end of the day after traveling which I continue to do globally. 

    Angel5 stars

  9. You have optional ingredients but you don’t specify how much of each to use.

  10. Thanks for sharing the recipe! I tried it right away after reading it since I have all the ingredients available at home. I liked the taste too. I will try to drink this prior to bed time, and I hope it will help me to have a better sleep as well.5 stars

  11. I am going to make this today and I already have all the ingredients in the pantry.  Thanks for sharing about your dad on YouTube video on anti inflammatory food. I have been diagnosed with CCCA scarring alopecia which causes permanent hair loss due to scalp inflammation.  I have read the importance and benefits of eating anti-inflammatory food to fight free radicals and reduce stress and fatigue in your body and scalp.  Golden milk is something I am going to try today.  Cheers.  5 stars

  12. Love this recipe. If you add pumpkin spice and a milk frother…. soo good…5 stars

  13. I make it with m’y chuan pudding all the time 

  14. LOVE!!!!!5 stars

  15. quite tasty!5 stars

  16. This is the BEST golden milk I have ever made.5 stars

  17. Love to try this.  Can I use fresh turmeric instead of the powder? If so, is it the same amount?

    • Hi Diana – Yes, you can! A general rule I use is: 1-inch fresh turmeric = 1 tablespoon grated turmeric = 1 teaspoon ground turmeric

  18. Thank you for posting this recipe. I make mine in water and make a larger batch and keep it in the fridge. Then I can add it into my smoothie and mix it up and add whatever else to make it delicious.
    The addition of coconut milk or MCT oil is added after or it conceals in the fridge.

  19. I made the Golden Milk this morning! It’s amazing! So far I have only added Coconut Oil, but it is so warm and comforting and soothing. Thank you!5 stars

  20. Love this recipe!! Also what brand turmeric pills do you buy? Pills would be easier when i travel.5 stars

    • I buy QUNOL turmeric capsules, I’ve taken them for about 2 years for joint pain. However I am going to make my own capsules with the capsule maker I bought on Amazon last year for a different supplement. Finding a highly absorbent turmeric supported by curcumin is all you need.

  21. This tasted amazing! Thank you! 5 stars

  22. Tried this for the first time tonight and loved it! Delicious and super relaxing treat before bed.5 stars

  23. Taste great!5 stars

  24. I love this recipe, plus it tastes great with espresso as a latte!5 stars

  25. Have you tried this with oat milk?  Organic Canadian oats are grown with 7 time less water than Californian almonds; and are gluten-free.  

  26. I don’t know why I waited so long to make this. I literally have had it on my mind to make for months. I finally made it once a couple of weeks ago and both my husband and I have enjoyed it on a regular basis. It’s perfect for movie watching after dinner. 5 stars

  27. I have trouble falling asleep & staying asleep. I tried this last night & went to sleep more easily & stayed asleep. I have a new bedtime ritual; making & relaxing with a cup of your golden milk! I made the original recipe but used raw honey instead of maple syrup ~ delish!! Thank you 😴5 stars

  28. So I was skeptical about making this ..but the Heath benefits are many . And since Parkinson’s disease runs pretty high on both sides of my family , I thought why not try it . First time I made it I didn’t simmer it enough so it wasn’t that good ..the turmeric felt too strong . By the second time I took more time with it , I used unsweetened almond milk and even added the coconut oil in addition to the main ingredients and let me tell you, it is now my favorite drink. I have it most nights and it helps me sleep like a baby . It is a must try !! 5 stars

  29. OMG, THANK YOU SO MUCH!! I couldn’t have any turmeric, as I totally dislike its flavour even as a spice… After trying so many ways to ingest some, one day I found this recipe and it’s amazing!! I simply LOVE it!!5 stars

  30. Hello, this recipe sounds great and I would like to try it. I use stevia as a sweetener. Would this work ok in your opinion? Thanks for the recipe.

  31. I didn’t think I was going to like this at all, but it was so good! Thank you for the recipe.5 stars

  32. Thank you!! I cannot stand the taste of turmeric but I simply LOVE this recipe!! I’ve finally found a way to get some turmeric in me. Thank you so much!!5 stars

  33. Can I make a lot at once and put it in the fridge to drink cold? How long would it last in the fridge?

  34. Lisa, We love your website, recipes, and videos! A question about the Golden milk. Could this be made in a Vitamix?  I’m off to try it as you’ve stated, but I wondered if it would work in my Vitamix. (Newbie-is user)

    Thanks for all you do!5 stars

    • Hi Karla – I’m happy you’re loving my recipes and videos! And yes, you could definitely make this in your Vitamix. Just make sure to wash the container right away because Turmeric can stain it over time. Or you could grab the new stainless steel container.

  35. Very tasty! Definitely my new night time drink. I stevia instead of syrup and added refined coconut oil and vanilla extract5 stars

  36. This might be considered sacrilege on Downshiftology, but If I’d rather purchase a golden milk pre-mixed powder, (that make my own) is there one you recommend? ;) Thanks!5 stars