Golden Milk (Turmeric Milk)
581 Comments
Updated Sep 17, 2023
This post may contain affiliate links. See my disclosure policy.
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!
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!
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
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.
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!
- Turmeric Chicken and Rice Casserole
- Pineapple Turmeric Smoothie
- Golden Beet, Carrot and Turmeric Smoothie
- Turmeric Tea
I’m excited to hear your thoughts on this golden milk recipe! Be sure to leave a comment below when you do.
Golden Milk (Turmeric Milk)
Description
Video
Ingredients
- 2 cups milk (dairy or dairy-free)
- 1 teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- pinch black pepper
- 1 tablespoon maple syrup or honey
Optional
- ½ tablespoon coconut oil
- additional spices or flavors such as ginger, cardamom, or vanilla extract.
Instructions
- Add all ingredients to a saucepan over medium heat and bring to a simmer. Simmer for 10 minutes to let the flavors meld.
- Pour the golden milk into a cup and enjoy.
Nutrition
©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.
Recipe originally posted December 2016, but updated to include new information.
Fighting what I think is chronic inflammation pain. I’ve read about this drink before. Going to give a try! Hope it works. Thank you for sharing!
Of course, Tina! I hope this drink does wonders for your inflammation.
Any ideas about making in a microwave? That is what all I have.
Thanks!
A comforting drink to have before bed with aided anti-inflammatory benefits. Thank you
This is a great drink to enjoy before bed, especially with all its anti-inflammatory properties. Enjoy, Gemma!
This drink is so delicious. Thank you
I’m glad you enjoyed it, Alesia!
This is my first attempt at making a Golden Milk recipe. At first, I wasn’t certain this would work for my inflammation issues in my injured knee, however after drinking this every other night for about 2 weeks, I saw an improvement in my flexibility in my knee. I was able to walk longer distances with less stiffness and pain. I am truly grateful for this, thank you Lisa.
Hi Elizabeth – That’s amazing to hear you’re starting to see improvement in inflammation with this golden milk!
I am drinking this recipe right now for the first time and it is delicious! I have read about this drink for years and I really need to fight inflammation. I believe this will be a nightly drink now! Thank you so much!!
Hi Janet – I think this will be a great way to fight inflammation! Hope it works out for you.
Lisa, thank you so much for this recipe! I’ve made it 3 times in the last 2 days 🤣 I’ve had the flu and I am feeling so much better. I used oat milk, and of the optional ingredients, I added a teaspoon of homemade vanilla. I am addicted now. So so good. I wish I had found it sooner.
Hi Leah – That’s amazing to hear this golden milk has worked wonders! Now you can always make this when needed.
Hi I really love this recipe question, yours looks so pretty do you strain yours? Because the turmeric particles and the cinnamon particles are kind of unappealing to me. Does straining detract fron the nutrients after it’s been simmered? And why do you not have a swim fest of spices ontop?
I made this goodness using my cappuccino maker so it was nice and frothy. I used coconut milk and fresh ginger and kept everything else the same. It was sublime!!
Wonderful! I’m sure the coconut milk and fresh ginger made all the difference for a fabulous drink, Hannah!
it sounds like your milk curdled as you were cooking it, or you boiled it too vigorously and it caught on the bottom of your pot, and boiled off too much of the liquid. it’s definitely supposed to be the same consistency after steeping. i would try again with newly bought milk, and a smaller pot so there isn’t too much surface for the liquid to spread out and come into contact with direct heat. a lid will also keep your milk from losing too much liquid as it will fall back in. Lastly, make sure it simmers, and doesn’t boil. simmering is very small, quiet bubbles, making the surface of the liquid kind of tremble. larger, vigorous bubbles means the mixture is boiling and your heat is too high.
Thanks for the recipe. I’m looking forward to trying it.
Warm, relaxing, liquid gold! I’d heard of turmeric milk before but was averse to trying it. When I finally decided to, I looked at several recipes and the ingredients in this one definitely tempted me to try it over the others. (I did cut the sweetener in half and added an equal amount of erythritol.) Drinking it in the late evening is a relaxing way to end the day. Thanks ever so much!
Hi Sharon – Happy to hear you finally decided to try it, because this really is liquid gold and the perfect drink to enjoy at the end of the day!
Hi can I put cayenne pepper in this recipe?
The first cup caught me off guard as it was a little spicy. I had added it to my chocolate collagen powder drink. After a couple of sips it felt nice and warm. I will definitely be drinking this every night before bed. Thank you.
Hi Sharlene – Happy to hear you’re now enjoying this golden milk! It’s the perfect drink to enjoy before a good night’s rest. Enjoy!
Trying this tonight to hopefully help elevate the symptoms of my bronchitis. Fingers crossed
Love, love love this drink as much as my body loves how it makes my body feel.
Thank you!
Thrilled to hear you’re loving this golden milk, Betty!
I’d love to try this, especially for the cholesterol reducing benefits. Can anyone share specifics products that they use… mainly the turmeric.
Thanks!
I have been buying My Green Farm organic Golden milk. It has all the ingredients but your milk and sweetener.
How do I store golden milk tea, and how long will it last?
Hi Angelica, you can store this in the fridge for up to 5 days!
Okay, please just hear me out…
What if in the morning you try:
Coffee
1 tsp cacao
1 tsp turmeric
Pinch of pepper
Pinch of cinnamon
Coconut Oil
Creamer of your choice
Try it. Delicious!!!
I can’t wait til the morning to try your recipe. All the good stuff! Thank you for sharing this 💐
I made this and it tasty but I found it a little sludgy. I used while milk, ground turmeric, sliced ginger ,cinnamon, black pepper and honey. i simmered it fir about 7 minutes. it seemed a little thick and it felt like it had bits of milk product in it. i tried a straining it through a fine strainer but it would hardly go through. i was wondering it I did something wrong. Do I lose the health benefits if I strain it? It seemed like I ended up throwing the spices. i want to like it fir the health benefits
Try using whole cinnamon stick crushed but not ground and I personally think its better with 1 cup organic coconut milk and 1 cup organic almond milk but honestly its a preference kinda think also I don’t use honey I think its sweet as is I had a little shake of pumpkin pie spice seasoning (cinnamon ginger allspice and nutmeg) I also add a dash of ground cloves and bout a 1/4-1/2 teaspoon of pure vanilla extract, I also usually forget the coconut oil on accident almost always but every now and then I swap it for avocado oil instead again just a preference thing, but if you still don’t like it u can always take turmeric and all the other ingredients u want the benefits from in capsule form or lol u can make a much more delicious and if done right healthy drink by taking a basic ginger beer recipe and swapping the ginger for fresh grated Turmeric or my personal favorite half ginger half turmeric its light refreshing and tastes like nothing on this earth. I think it taste like a star and a flower or something crazy but so light and refreshing. Also has insane health benefits u can look into. Just make sure to ferment the sugars out to get the most benefits. Well hope this helps have a beautiful day either way also try simmering ur golden milk a little lower heat and if u use dairy milk make sure u don’t stop stirring think rue its how I due.
Milk forms a skin when you boil it. You skim it off and another one will form. I suspect the original recipe used the nut or oatmilk which wouldn’t have the same problem. When I make golden milk, I sometimes biol the spices in a little water and then add the milk and heat.
The exact thing happened to me a couple of weeks ago. I googled it and somewhere it said that fresh ginger can curdle the milk if it is added while the milk is still cold. It said the solution would be adding the ginger after the milk boils but I haven’t tested it out yet
My husband & I drink this every night! Is it okay to make a big batch & just reheat it?
Hi Lisa – I don’t see why not. Enjoy!
Can you substitute fresh turmeric root? If so, how much?
Hi Martha – yes, absolutely! I’d probably add about an inch or so of grated turmeric. Enjoy!
This recipe is PERFECT for the seasonal ick I have been dealing with. Nourishing and comforting. Highly recommend.
So happy you enjoyed it, Jimmy! It really is great for those seasonal “icks” – which are never fun. Hope you’re on the mend soon!
I wasn’t sure what to expect from this combination of spices, but it’s absolutely delicious and so easy to make. I’m hoping I start to see the anti inflammatory benefits soon and I will enjoy it daily.
Hi Angela – I’m so glad you’re loving this golden milk recipe! Do let us know how you feel after enjoying this over a period of time.
Hello!
Can you elaborate on your type of coconut milk used? Is it full fat, from the can? Or cold coconut milk found in the dairy case? Also, do you think it would detract from benefits if I used fresh grated ginger and then strained the whole mixture before drinking?
Thanks!!
Hi Monique – I’m using full fat from the can for this recipe. And I think freshly grated ginger is even better in this recipe! Hope you enjoy it.
This was an awesome guide. I used fresh ginger and date syrup. I found shelf stable coconut milk in a pack that I love. I mix it with almond milk to reduce fat. This was definitely just as delicious as my morning coffee.
Glad this post was helpful, Jen! Now you can enjoy this as much as your morning coffee :)
Love the recipe but can I drink it in the morning instead of at night?
Yes, you can Carmen!
Absolutely love this. Thank you for the recipe. I’m doing whole 30 and found that a table spoon of date paste helps. My question feels silly; are you supposed to drink the sediment?
I do! I just give my cup a swish to combine it all together in the last few sips. :)