Golden Milk (Turmeric Milk)


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Golden milk reigns supreme for a healthy, healing, and anti-inflammatory drink. All you have to do is to simmer a cozy blend of turmeric, milk, maple syrup, cinnamon, and a pinch of black pepper on the stovetop — that’s it!

A mug of golden milk on a wooden board
Photo by: Gayle McLeod

If you’ve been a long-time follower you know that I love incorporating turmeric into many recipes. It all started when I accidentally got “glutened” in Bali and was given Jamu juice (a turmeric drink) to heal my gut. And let me tell you — it worked wonders. 

But this golden milk recipe is one I come back to most often when I need a little anti-inflammatory boost (I talk more about the benefits below). It’s a soothing beverage I can sip on before bed. Plus, it tastes delicious!

Ingredients for golden turmeric milk on a table

Golden Milk Ingredients

I first learned about golden milk on my travel through India, and couldn’t believe how simple yet healing this drink was! So today, I’m happy to recreate this recipe for anyone who needs a little pick-me-up. Here’s what you’ll need:

  • Milk: I’m using coconut milk as the fat content is great for absorbing turmeric’s healing compounds. But you can use your favorite dairy or dairy-free options such as almond milk, cashew milk, or oat milk
  • Turmeric: I’m using ground turmeric in this recipe as most people have it easily accessible in their spice drawer or cabinet.
  • Spices: I like to add a pinch of cinnamon and black pepper (to activate the compound curcumin in turmeric). You could also add ground ginger or cardamom for an extra spiced taste.
  • Sweetener: Maple syrup or honey are my go-to’s, but the choice is yours!

Helpful tip: If you’re using nut milk, try adding a splash of coconut oil! It helps to give your golden milk that extra fat content to absorb the turmeric compounds. Plus, it helps make your drink a bit more frothy! 

Find the printable recipe with measurements below

Mugs of turmeric golden milk

The Benefits of Golden Milk

The short story is turmeric is good for you and popular for a reason. If you have an autoimmune condition (or several, like me) then you’ll love turmeric milk for its 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 help certain autoimmune conditions by regulating inflammatory signals.

Turmeric is also a potent antioxidant. It 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.

So to get all those lovely 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 chamomile tea, so you may get an extra deep night’s sleep.

How To Make Golden Milk

This turmeric golden milk is made easy on the stovetop! Add everything into a saucepan over medium heat and bring to a simmer. Give the mixture a good stir and let it simmer for 10 minutes. Make sure to stir it occasionally so that the turmeric powder and cinnamon don’t clump up.

Mixing golden milk in a pot with a whisk

Storage Tips

This recipe makes 2 servings, but you can always double it to enjoy throughout the week! Store any leftovers in a sealed jar in the fridge for up to 5 days. You can reheat it back in a saucepan on the stovetop or simply in the microwave.

More Turmeric Recipes

This magical spice has made it into so many recipes on my website, like a boosting smoothie, chicken casserole, and even a golden zoodle soup (an exclusive recipe from my new Healthy Meal Prep cookbook). Give these options a try!

I’m excited to hear your thoughts on this golden milk recipe! Be sure to leave a comment below when you do.

A mug of golden milk next to a spoon

Golden Milk (Turmeric Milk)

4.96 from 202 votes
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes
Servings: 2 servings
Author: Lisa Bryan


Golden milk (turmeric milk) reigns supreme for a healthy, healing, and anti-inflammatory drink! Bonus — it's super delicious. Watch the video above!



  • 2 cups milk (dairy or dairy-free)
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cinnamon
  • pinch black pepper
  • 1 tablespoon maple syrup or honey


  • ½ tablespoon coconut oil
  • additional spices or flavors such as ginger, cardamom, or vanilla extract.


  • Add all ingredients to a saucepan over medium heat and bring to a simmer. Simmer for 10 minutes to let the flavors meld.
    Simmering golden milk in a pot
  • Pour the golden milk into a cup and enjoy.
    Mugs of turmeric golden milk on a wooden board


Serving: 1cup | Calories: 95kcal | Carbohydrates: 9g | Protein: 1g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 326mg | Potassium: 49mg | Fiber: 1g | Sugar: 6g | Vitamin A: 1IU | Vitamin C: 0.3mg | Calcium: 315mg | Iron: 0.4mg
Course: Drinks
Cuisine: Indian
Keyword: golden milk, turmeric golden milk, turmeric milk
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. Love this recipe. I add a little vanilla extract and it is so good. Thank you for the recipe.5 stars

  2. I just made this exact recipe and it was wonderful! I made some savory oatmeal with it as well, really added a fun touch to it. Only question I have is in the nutrition facts it says 1G of protein in a cup serving and I’m not sure how that’s the case. The recipe is so easy and fun, I guess I’m just a stickler with numbers5 stars

    1. Hi John – so happy you loved it! I used almond milk in the nutrition, so that’s why there’s a low protein number. That will change depending on the type of milk you drink. :)

  3. Had to give up coffee & this is my new go-to drink especially in the fall/winter! I’ve never tried it iced, but will soon! Love the anti-inflammatory properties. Thank you for this recipe!5 stars

    1. Hi Manda – I’m so glad you’re loving this golden milk! It’s got so many shining benefits.

  4. This looks really lovely and I enjoyed your video.
    I haven’t made it yet as I’m hesitant. Would this be suitable for someone with Gerd/Gastritis? I suffer terrible inflammation and acid and am looking for something soothing.

    Love your videos and recipes by the way, you definitely have a new fan.

    Sending you all the best, from England!5 stars

    1. Hi Mel – I can’t say specifically as that is something you will need to consult your doctor.

    2. I suffer from this as well and this is soothing to my Tummy I have ulcerative colitis and a recent partial colon removal…this is my go to recipe to calm my tummy…but of course check with your doctor

  5. Such an AMAZING drink!! I started with your Jamu Juice (which I love) but OMG..this Golden Milk is so tasty! I used coconut milk, fresh turmeric and ginger, pepper, dash of cinnamon and dash of vanilla extract and agave. It’s my new nighttime drink! I hope it helps with inflammation and sleep.5 stars

  6. Telling people to use fat free or low fat milk is 100% incorrect. Turmeric is not water soluble. It is fat soluble and only fat soluble. Taking turmeric spice is also not a good way of getting medicinal value from turmeric. Turmeric in spice form falls into the 3%-7% tange of curcumin/curcuminoids. Thusly the supplement industry standards for turmeric is 95% curcumin and any supplement that is 95% is over priced spice.

    To go a step further, adding all the sugar(maple syrup)it kind of defeats the purpose of an anti-inflammatory!

    Cmon now!1 star

    1. Hi Peter – my readers have a variety of dietary sensitivities/allergies, and I provide options to make my food accessible to the greatest number of people. While you are correct that turmeric is fat soluble and maple syrup is a sugar, I disagree that tweaking the recipe slightly to make it enjoyable defeats the purpose of it being anti-inflammatory. Hope you have a wonderful day!