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 204 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. I make this with oat milk, it’s very creamy. I’ve not thought about adding coconut oil. I’ll definitely be doing that!5 stars

  2. I love this recipe and drink it every evening. Downshiftology is one of the best websites. Thank you. 5 stars

    1. Hi Alicia – I’m so glad you’re loving this Golden Milk, as well as the rest of my recipes!

  3. I made today it wonderful and smoothing I make it every day for infammation arthies and joint pain and acid reflax. Now I don’t have these problems anymore5 stars

  4. Its odd because I tried making similar to this recipe many times but never came out this good. Simple yet flavorful. A little spicy and warming. I used almond milk, it turned out great! Thank you for the recipe!5 stars

  5. Tried this for the first time today and WOW! This is delicious and helps me to wind down and relax! I love that it is also full of anti-inflammatory properties! Delicious and healthy, and super easy to make! I’ve made it using the homemade almond and cashew milks! Definitely plan to add this to my nighttime routine!5 stars

    1. Hi Darlinda- Happy to hear you love this golden milk! It’s definitely a great recipe to keep on hand and add to your routine for its anti-inflammatory benefits :)

    2. Saw this recipe today and immediately tried it! I love the earthy taste of turmeric and this golden milk was delicious. I’ve been meaning to try golden milk for years and I like that this recipe was simple. I already had everything on hand. I went with the base recipe, but next time with try with some MCT oil.

      Thanks!5 stars

  6. My mouth was watering just watching this! I could practically smell it and was disappointed that I didn’t have a mug of it right next to me…

    One question though, it’s difficult to buy maple syrup near me, is there something else I could use instead?


      1. Thanks, that’s a great suggestion. 

        On a different point, could I ask where you got your mug and what size is it? I really want a large mug like that. 

        Thank you!

  7. Wow, wow! This is incredibly good! I made and drank this whole recipe even though it says it makes two servings, whoops! This would be a great evening drink. I might have to implement it in my daily nighttime routine. Yum!5 stars

    1. Hi Felishia – It’s hard to stop at one cup! But, this could be a great immune boosting drink to add to your daily routine :)

  8. I am so glad to have discovered your website. Yellow milk is the first recipe that I tried.
    LOVED it. I put tumeric in everything but never thought about putting it in a milk drink.
    It was Yummy!!! Not a coffee drinker and am trying to do an anti -inflammatory diet.
    This will be my morning drink from now on. Can’t wait to try more of your recipes.5 stars

    1. Hi Lynn – Wonderful! Excited to hear you enjoyed this golden milk and can’t wait for you to try more of my recipes :)

    1. Hi Judy – I used regular coconut milk – not canned for this recipe! But you can also use other types of dairy free milks.

  9. Hi Lisa! I’m sipping on this Golden Milk now. I made it using cashew milk (also your recipe) and oh my goodness! It’s so yummy, thick and creamy. I added 1/8 tsp ginger and 1/8 tsp cardamom 😋 Thank you for sharing. 5 stars

    1. Hi Sasha – I’m so glad you’re enjoying this Golden Milk! It’s one of my favorites to make during the winter time.

  10. @downshiftoligy like many others here I made turmeric milk for the first time and love it. Two questions. Your recipe calls for 2 cups yet serving size is one cup. Is it better to make the 2 cups and store one cup in the fridge for the next day or can we just make it by the cup and reduce the recipe in half? Also can you do this in the microwave instead of the stove top?

    Thanks in advance. 

    Tami5 stars

    1. Hi Tami – You can reduce this recipe in half if you are just making one cup. As for cooking, it might blend together better if made on the stove top, but you can also trying creating it in the microwave.

  11. Hi Lisa,

    Very much enjoyed the golden milk recipe. Was surprised how nice it was, though I do call it my curry milk. Can I ask a silly question. All the powders and pepper etc settle at the bottom of the cup. Wasn’t sure if I was meant to keep swirling the drink in order to take in the bits also? I finish the drink chewing the parcially grounded peppercorns with the powders. Not so nice. An I supposed to drink the milk and leave the rest?
    Kind regards
    Sarah.4 stars

    1. Hi Sarah – That is not a silly question at all! This is normal for bits of the powder to settle at the bottom or top of the drink. So, I would just give a quick stir as you drink it :)

      1. Thanks lisa…
        Have been making your recipes and found some passion again for cooking! You’ve helped and inspired me more than you know.
        Sarah X

  12. I’ve heard many wonderful things about golden milk and it’s anti-inflammatory benefits but had been hesitant to try it because of the turmeric. I didn’t think I liked it! I finally gave it a try, after a bad case of tonsillitis. I added ginger and coconut oil and found it to be very tasty and soothing before bed. I might add this to my nighttime routine. Thanks for the wonderful recipe! 5 stars

  13. Hi,
    Thanks for your recipe. I’ve been buying Golden Milk from the diary. When I saw the turmeric settle to the bottom it occurred to me that I could make my own. Your recipe was just what I needed. I’ve made it a quart at a time and stored in the fridge. I use it in smoothies, for drinking, in tea, etc. etc.! Great recipe!5 stars

    1. Hi Caroline – I’m glad you discovered my golden milk recipe! It’s the perfect healthy drink with tons of benefits.

  14. Hi Lisa
    I have just tried a cup of Golden Milk for the first time. I have been unwell for quite some time and now looking for other alternatives.
    I heard about this drink and came across your website and recipe and love the way you explain everything without ‘waffling ‘ on too much. I used almond milk in your recipe and it was delicious. I am hoping it will help even in a small way.  5 stars

    1. Hi Kerry – Congrats on making your first Golden Milk! I’m glad you loved it and I hope it helped you feel better :)

  15. hi, i was diagnosed with:

    on the 4th Jan 2014 and stumble over these recipes and just had a cup of golden milk and the taste not to bad – on Wednesday 25 Sept i will buy some of the other ingredients and then try it again

    i will let all know if it works or not


  16. Thanks for this great recipe! I may be a little different than the average consumer haha. I am an avid outdoorsman that does not like coffee or tea (weird I know). I do really enjoy hot chocolate, but that has sooo much sugar. I was looking for a hot beverage that was not too sweet, preferably didnt have caffeine, and was delicious. And here I landed on golden milk. For the backcountry, I make mine with 1/4 cup of Nido whole milk powder, a little brown or white sugar, and all dry spices which allows it to be light weight and not require refrigeration. Thanks again for the inspiration.5 stars

    1. It sounds like you found the perfect hot beverage then Steve! Golden milk in the outdoors. Love it!

  17. Have you ever made this recipe and then stored it? I am thinking of using it to make a morning chia seed pudding. Would it last for 3 to 4 days in the fridge?? Thanks!!

    1. Yes, chia pudding usually lasts for up to 5 days in the fridge. But if you make a larger batch you can always freeze it as well. Make sure to check out my recent post on meal prep chia pudding. :)

  18. I am thinking of using this to make a chia seed pudding for breakfast. Do you think it will hold up in the fridge for 3 or 4 days??

  19. I eat golden paste everyday and live the benefit. Been wanting to try the Golden Milk recipe so thanks for sharing it. One thing people need to know is adding a sweetner like syrup, sugar or honey cancels out any ant inflamatory benefit you would receive, sugar is an inflammatory..

    1. I hope you enjoy Deb! And I wouldn’t say sugar cancels out the benefit of turmeric, but yes, it’s always best to reduce sugar where possible.

  20. Could you use regular milk with this? I like cashew milk well enough but don’t have any stocked at the moment.

    I’m looking forward to trying this because I’ve been dealing with a cough and my back is killing me from it all.

  21. Love that you said that if you’re from India your mom probably made it for you, because that’s right on the money for me! My mom always tried to get me to have it when I was sick and I would always resist and now I’m an adult looking for haldi (turmeric) milk recipes online.5 stars

    1. Haha, that’s too funny, Nidhi! :) Thank you for the kind comment and I’m glad you enjoyed the turmeric milk!

  22. I don’t have any ground turmeric but I have a bunch of fresh. How would I make this using fresh turmeric? 

    1. Hi Juliana – Yes, you can use fresh turmeric as well, you’ll just need to grate it.

  23. This is delicious!  I made as directed and added a pinch of ginger and pinch of cardamom.  Yum!5 stars

    1. Hi Nicole – Those are perfect additions and it sounds amazing! Thank you for the kind comments and I’m so glad you loved the tumeric milk! :)

  24. If using coconut milk do you mean the stuff in a can or the more watery stuff in a carton? I’m trying to find ways to incorporate turmeric into my diet. This looks like promising.

  25. Hi Lisa, I love this recipe – it’s now my go-to drink when I need a hug in a mug. I was just wondering if cayenne helps us to absorb turmeric too? I’d love to swap it out for the black pepper from time to time (I love cayenne!). Thanks! Rebecca

    1. Yes, piperine (the active component in black pepper that helps absorption) is found in cayenne pepper as well. :) Feel free to switch it up!

  26. Drinkers mine now. Because. Don’t ng Keto I used stevia instead of maple syrup. Also be carful the turmeric stains hands5 stars

  27. To gain the benefits of turmeric , how often do you recommend having some of this beverage , 

    Thanks ,LOVE your site !! 

    1. Hi Caroline – it’s really very individual. I would recommend just drinking this turmeric milk on an as desired basis. :) And thank you for the compliments on my website!

      1. Hi Lisa,
        I’m fairly new to Downshiftology but am loving your recipes. Can this one be made with oat milk instead of the ones you’ve mentioned? Does it make any difference?
        Many thanks,

      2. Hi Karen – Yes, You can make this any kind of milk! It just depends how creamy you want it – so oat milk would be a great choice.

  28. Thanks so much! I started my AIP journey on Jan 1. I really miss hot cocoa on a cold night. This sounds so much better for me & yummy too. Just need turmeric & coconut milk and I’m good to go. Since I’m still in the elimination phase would it still be beneficial to drink without the pepper?  Thanks again! 5 stars

    1. Yes, absolutely! While the pepper is helpful, it’s not necessary. What’s more important is consuming the turmeric with healthy fats (ie – coconut milk, coconut oil, etc) which helps absorption. I did AIP for 6 months, after I was first diagnosed with all of my AI conditions and it helped me immensely in understanding my body and “resetting” my AI craziness. I wish you all the best with your wellness journey! :) x

  29. Do you have any recommendations for making this with coconut oil? I add it while whisking until the mixture is boiling, and somehow I always end up with a greasy layer that floats to the top of my cup.

    1. Hmm, I haven’t had that happen before. Coconut oil usually helps it froth up. What type of milk are you using?

      1. I’m using a cup of unsweetened almond milk and 1/2 cup of unsweetened coconut milk. Maybe I’m not letting it simmer long enough after boiling.

      2. Maybe. And you just never know with certain milk brands, depending on if there’s any thickeners or gums, that could be causing it to go a little weird as well. Hope it works out! :)

  30. Wondering why dairy milk isn’t mentioned, just nut milks. Does it not work well with dairy? Or is that just to make it vegan? Tia

    1. Dairy milk is inflammatory. One of the key purposes of consuming turmeric is its an anti-inflammatory. The pepper is required to activate it. I’ve tried using a mixture of coconut and hemp milk as the hemp has a lot more nutrients. Excellent recipe! Thanks Lisa!

    2. You can definitely use it in any milk, but most who are interested in turmeric milk are opting for the anti-inflammatory benefits. And as Mitch mentioned, dairy is inflammatory for many people. Coconut milk is the more traditional milk used (in India) but choose the one you like best! :) x

      1. So glad I found this. I’m trying to eat an anti-inflammatory diet as I have RA and asthma and I know how great turmeric is for this. Mine didn’t turn out quite as yellow, but I put all of the dry ingredients in a tea bag so I wouldn’t have any grit or chunks at the end. I added 1/4 tsp ginger, coconut oil, and 1/8 tsp cardamom. Tastes like a light chai latte. Yummy!5 stars

      2. Hi Sydney – I’m so glad you discovered my recipes and that you loved this golden milk :)

  31. Oh yes, turmeric milk is definitely a wonderful, nourishing beverage – not to mention, quite pretty to look at! Thank you for this recipe and video. Oh and enjoy the warm weather for me, please – it’s in the 20s today over here.

    1. Oh no, sorry to hear it’s been so cold! Fingers crossed it’ll improve (though I know it probably won’t for a few months, eh?). Keep drinking those warm beverages! :) x