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 148 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 love this milk. It is warming and delicious. I add the optional ginger for a little heat kick. Great for cold winter mornings!5 stars

  2. This was so easy to make and it is so delicious. It hits the spot on a cold day to make you feel like the sun is shining.5 stars

  3. Great drink! I tried it tonight! I have inflammation really bad. I have hypothyroidism, fibromyalgia and reflux. Is this something I would do every night or not?
    Thanks!5 stars

  4. Another great recipe, Lisa! Perfect for the fall / winter season. The honey/maple syrup makes it just a little bit sweet so it feels like a treat, but a healthy, healing one! I added the coconut oil for a little extra fat which was great but you definitely need to froth it. Yum! 😋5 stars

  5. Let me start by saying that I love this recipe (and literally every other receipe of yours that I’ve tried). I do have a question about it, though: when I get to the the last bit, it’s very gritty (I’m assuming this is undissolved spices) – do you have any suggestions on what I can do to prevent this? It’s amazing up until then.

  6. This turned my tongue yellow haha – BUT it was very tasty! I don’t really enjoy straight up milk and I was desperate to find something else for my cold besides hot tea and soups. Helped a little, I think. I added a little extra maple syrup, homemade vanilla extract and a couple shakes of ground ginger, too. Good stuff, thanks for the recipe!5 stars

    1. Are you alright in the head? You tried making GOLDEN MILK with just water??? A recipe that uses 80% milk and you used water instead???5 stars

  7. We are very interested in the Golden Milk recipe. If we double the recipe can we put the excess into the fridge and heat up the Next day? Can you store it?

  8. I like that this can be enjoyed hot or cold. I had made this but by the time it was done on the stove I had a really bad migraine and just needed to lay down and placed it in the fridge. When I went back to get it hours later I wasn’t sure how it would be but it was enjoyable cold as well. Overall the simplest recipe for Golden Milk I’ve found so far.5 stars

  9. I made this recipe but instead of drinking it, I added a 1/3 cup of cream of wheat and it was delicious. I now make it a couple times a week.

    Thanks,5 stars

    1. This is my favorite recipe I make when I can’t sleep or feel a little under the weather. I make it even by adding a green tea turmeric with coconut and use coconut milk 😊 Thank you 🥥 🥛 🌶️ 🍯 🍵 🥄 🫚5 stars

  10. I am making this for the first time. Does turmeric help balance hormones in menopause? I am going to try the turmeric smoothie and the Jamu Juice. So is it okay to drink the smoothie in the a.m. and then the turmeric milk at bedtime? Not sure how much turmeric should be consumed in a 12 hour period.

    Thanks5 stars

    1. Hi Diane – those are all good questions, and I’d recommend speaking with your doctor for the best answers. :)

  11. I am under the weather, and I made this milk. I am in love of this Turmeric milk. I ran out of ground pepper, I used oregano instead. It taste delicious 💜💜💜
    Thank you for the recipe.5 stars

      1. Glad you enjoyed this golden milk recipe, Heidi! Cardamom and ginger are such delicious additions.

  12. This Golden Milk recipe is surprisingly delicious, I made it as my bedtime drink yesterday evening and had the best night’s sleep I’ve had for months – I slept from 10.00 pm to 7 am. I shall be making this my go to night-time drink from now on!

  13. Oh my goodness!!!
    So delicious!!
    I used oat milk, and did add the suggested nutmeg, splash of vanilla extract, coconut oil and I also increased the maple syrup a little.

    I asked my husband if he’d like some and he said he’d try it (I knew he was skeptical).
    Well he just told me “that’s one of the most delicious things I’ve ever drank!!”
    It’s going to be a new regular for us!

    Thank you Lisa!!5 stars

  14. Why not use Tumeric root, and grate it yourself, its much more powerful, a bit messy if you are not wearing gloves? The same as grating ginger, easy and more health benefits!

    1. You can certainly use fresh turmeric. But if you do, you’ll need to strain it after so you don’t get those turmeric bits in your drinks.

  15. Can you use a milk frother machine to heat this rather than stovetop? Or does the added simmering create a different effect?