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)

4.98 from 190 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. My new favorite part of going to sleep!!! I looooove this! Have had it a couple of nights already and notice my face is brightening and I am a lot less bloated (also consuming some of Downshiftology’s other anti inflammatory remedies). Overall, I am just hooked on her recipes!5 stars

  2. Golden Milk is delicious. I have the recipe on my fridge. I use Turmeric in much of my everyday cooking, so adding this was wonderful. #downshiftology; @downshiftology.5 stars

  3. Thank you so much for the recipe! It’s lovely and now I’m inntereted in adding ginger and vanilla extract or vanilla bean; how much of each do you suggest?

  4. My husband got a new espresso machine with a frother. I cup unsweetened almond milk (Simply Almond, no additives) + 1 TBSP full fat canned coconut milk on low froth. Add to mug with
    1/2 tsp ground turmeric, pinch black pepper, 1/8 tsp ground cinnamon, 1/8 tsp ground ginger, 1 tsp maple syrup (that’s plenty sweet). Amazingly delicious Golden Milk Latte.5 stars

  5. i absolutely love golden milk and your recipe is delish! i have to say, i love chocolate and will often add a heaping teaspoon of organic unsweetened cacao powder (and i always add ginger) to the mix. it is delicious! thank you for all of your wonderful, healthful recipes that you bring to us. you have made my life healthier while being delicious. and i am having inflammatory issues right now, and your recipes are helping me tremendously! i hope you are well… 💕5 stars

  6. Wow, I made this just now and it tastes amazing. I was worried about the strong taste of turmeric but the cinnamon, pepper, and honey I added was wonderful. will be making this more often. Thank you for this wonderful recipe.

  7. My friend brought me Golden Milk from our local cafe recently, and I loved it! So glad I found this recipe to make it at home. I used almond milk, a couple of shakes of ground ginger and a little extra cinnamon. DELICIOUS!5 stars

  8. After learning about golden milk from my doctor and a quick google search, your recipe is the one that drew me in. Made it this morning and love the quick recipe and the milk. Thank you!! 5 stars

  9. 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

  10. 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.

  11. 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.

  12. 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

  13. 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

    1. Thank you for clearing up my question about using non dairy.! I was concerned I would lose benefits by not using cows milk. Making some tonight5 stars

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

  15. 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

      1. Just made this milk with homo milk as that’s all I had on hand,  so delicious!
        Wanted to know which non dairy milk would be best with some coconut oil or MCT oil?
        I didn’t add any coconut oil in the dairy milk as it is full fat.

        Does turmeric powder expire? I have some but I threw the package out.
        Thank you again

      2. Any non-dairy milk is good! I personally like to use almond milk or oat milk. As for turmeric powder, you’ll have to check your packaging if there is an expiration date.

  16. 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

  17. 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

  18. 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

    1. Oh no! I am sorry to hear that. I hope my anti-inflammatory recipes will come in handy Sharen :)

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

  19. 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.

  20. 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

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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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.

  27. 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

      1. You can use whole milk if you’d like! I’m personally sensitive to dairy, which is why I normally opt for a nut milk instead.

  28. 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

    1. 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.

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

  30. 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

    1. Hi Brett – I’m sure there are options out there, I’m just not familiar as I haven’t ever purchased any. :)

    2. Dear Mr. Nord:

      A suggestion regarding the golden milk recipe. One can always mix all the dry ingredients (multiply the measurements) and keep in an airtight container, or other receptacle. Then, use a tsp-tbsp of mix and add the liquid ingredients. Just a thought and I hope it is helpful.