Golden Milk (Turmeric Milk)
566 Comments
Updated Sep 17, 2023
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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!
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.
Absolutely delicious. Have been having a cup just before bed😊
The perfect drink to enjoy before bed!
So good! And so easy to make it. Other recipes I’ve tried had me peeling and grating fresh turmeric and the yellow stained fingers and fear of grating my skin really turned me off. Lisa – you’re brilliant! Thank you for this.
Happy to hear you’re loving this golden milk recipe, Carolyn!
The suggestion of adding some peanut butter is brilliant!
Perfect. Loved this recipe. So yummy!
Glad you enjoyed this golden milk, Michele!
Hello,
This tastes great! I was wondering if anyone had a time frame as to when it will help arthritis?
Thanks
Ame
I thought I would be brave making something like this. I was expecting to drink it over the sink. But it really surprised me. It is definitely something I can drink every night. It really is delicious.
Can you do this in the microwave with one cup of milk?
What a disappointments. I followed the recipe exactly, but its failings aren’t a measurement/substitution issue – the decision to use ground spices instead of whole makes this a gritty, unpleasant drink. The worst of the grit sinks to the bottom, but there is a sandy texture to every sip – not nice. And not authentic. I should have thought harder before choosing this second-rate recipe from a non-Asian source, that uses second-rate, ground spices for a drink instead of whole spices. You wouldn’t do that for Glūhwein, and you shouldn’t do it for a milk drink either.
Hi Jane – I’m sorry you didn’t enjoy this recipe. I wrote this recipe using ground spices as not everyone has easy access to fresh turmeric root, and I try to make my recipes as easy and accessible as possible. If you prefer cooking with fresh turmeric, then you’re more than welcome to substitute that in this recipe. Additionally, I’d be very careful with your judgement and racial prejudice as half of the employees at Downshiftology are Asian (who also help develop and test the recipes). Please be kinder in the world.
I have tried your golden milk it’s lovely and I now drink it everyday thank you
Wonderful, I’m glad you enjoy it, Joan!
Best recipe ever! I make this almost nightly. So, so good!
Hi Eve – I’m so glad you’re loving this golden milk!
Thank you for this amazing recipe! I added peanut butter as well, which made the milk thicker and added a nice flavor.
Hi Dheeraj – I’m so glad you love this golden milk recipe!
Love it! My new go to treat on cold evenings. I’m using vanilla and ginger additives in raw milk.
Hi Trish – yes, it really is a great drink for cold evenings. Hope you enjoy!
Tried this for the first time last night. Accidentally put ginger in instead of cinnamon (picked up wrong jar but used cinnamon as well). Slept through my alarm and woke up late but felt great!
Do I have to add honey? I find it delicious just with the spices. Also, I’ve been making it without any extra fat?. I use 2% milk. I don’t like plant base milks
Raw honey adds to the medicinal benefits of this elixir. Antifungal, & antimicrobial. This drink is powerhouse for a miriad of health benefits to ward off common colds, flu, & is an amazing anti-inflammatory as well for those suffering from autoimmune disorders, for example! Using an additional fat such as coconut oil or milk helps release the properties of the turmeric, just like the pepper does & allows your body to absorb the turmeric. While these things aren’t necessary to reap some benefits, doing it all together will give you the best health benefits, so it is def recommended.
Tried it- did the vanilla extract version. Delicious 🙂
Hi Christine – I’m happy you loved that little splash of vanilla in your golden milk!
I’m trying to reduce arthritis pain, inflammation and stiffness so these ingredients may help me – only just started to make a cup before bedtime
Hi Elizabeth – I hope this golden milk is beneficial in the long run!
That’s what I’ve been looking for! My mother has arthritis and I asked her to stop medication and try this out starting tomorrow. Great Recipe, Thank you 😊
Hi Barbie – Hope your mother loves this golden milk!
Hi Lisa, I finally made the Golden Milk,(Tumeric).I didn’t think I’d be able to drink it as I am so fussy ,the good thing I was able to drink it, my throat was a bit sore before I drank it,it didn’t take long to feel better. I made it to see if it will help me with COPD.I need to know how many cups I can have in a day kind regards Beth
Hi Beth – Amazed to hear that this golden milk has done wonders for you so far!
Just sipping a nice cup this afternoon in a very chilly Scotland. I have arthritis so will see if it helps. I used a tin of coconut milk as my carton of coconut milk is no sugar and probably no fat. I have to say it’s quite delicious. Many thanks. 🥛🍶
Sounds like the perfect warming beverage for a chilly day in Scotland! Hope you enjoy it!
Hi Lisa,
I make mine using the same ingredients you do, but I stir in a pat of butter. I also use a spoon of ghee when I have it instead of the butter. You can make ghee at home too, but either one is real good in Golden Milk.
Hi Bill – Thanks for sharing your variation!
I made the Golden Milk but find that simmering for 5 minutes is the perfect timing. 10 minutes it boiled down too much.
Love ur show!
Thanks so much, Nancy!
Excellent!
I’m glad you loved this recipe, Nuvia!
Love it !! Thank you for sharing the recipe. My son and I have this regularly at night.
Happy to hear you and your son are loving this golden milk!
I am going to try this recipe very soon. I can’t wait. I am wanting to go off traditional prescription medications for my spinal issues while I wait for surgery. And someone I line suggested this traditional drink as an anti-inflammatory, capable of replacing three times a day naproxen. Thank you for sharing
I hope this golden milk does wonders Melissa!
Melissa
Please research this carefully as they don’t recommend mixing Turmeric and Naproxen together as this may affect platelet function and clotting increasing the risk of bleeding when combined with medication that have blood thinner effects such as Naproxen
Andy thank you for the disclaimer very good research to share. If I’m not mistaken I think she said using it for replacing Naproxen and not mixing the two.
I would love to hear how this has worked for you! I’m recovering from spinal stenosis surgery and I am going to make this to soothe my stomach and help with inflammation
My son just told me about this recipe. He and his family drink this beverage every evening. So he sent this recipe to me and I’m cooking it right now!
WooHoo 🙌 🙌🙌🙌
I hope it turns out great!
I have never heard of this until today at a coffee shop. Seems it’s becoming very popular. I’m a huge fan of taking turamic for health benefit. Especially as a anti-inflammatory. Really helps with my arthritis and .autoimmune disorder. This recipe is way better then swallowing the pills! Thank you so much it’s amazing. And you are right, there’s nothing harmful about adding a sweeter to make it taste better! Who doesn’t love sweet?! Keep the great recipes coming.
I’m so glad you’re hopping on the golden milk trend! It’s such a delicious way to enjoy all the health benefits of turmeric.
Taste wonderful, helped my stomach first day drinking it..made extra for the next couple of days.
Happy to hear this golden milk is doing wonders, Christina.
Made this for my girlfriend and her friends after they finished skiing and we all loved it. Perfect drink after being in cold weather.
Happy you all enjoyed it! Sounds like the perfect cozy beverage to enjoy after skiing. :)
Thanks Lisa, this is so delicious
I’m so glad you’re loving this golden milk, Nina!
This is delicious! I used ginger syrup (leftover from making candied ginger slices) and I liked it better than the batch I made with honey.
Thrilled to hear you enjoyed this golden milk, Cathy!
I haven’t tried it yet I’m hoping it will help with my teeth grinding at night. Can I make ahead of time and store in the refrigerator for a few days?
Thx!
Yes, you can store this in the fridge for up to 5 days!
I would like to try recipe for golden milk.
I love it
So delicious
Suffer from inflammation
First day of living sober
This is the perfect way to go to bed
Thank you
Glad this golden milk is doing wonders for your healing process, Toni!
Hi, can you also add cayenne pepper?
You can if you’d like!
Thank you for all your incredible content! My question is about coconut milk. What is the difference between canned vs. boxed coconut milk?
Canned coconut milk is going to be more creamier than the boxed kind!
Hi Lisa!
I love your content! Do you use the canned coconut milk or the boxed. I know you said the canned in creamer, curious what you use. Thank you!
Hi Marlena! I’m using the canned coconut milk.
Absolutely delicious and warming from the inside out. Thank you for this easy simple and easy to prepare marvel.
I’m glad you enjoyed this golden milk!
I use it to help with my blood sugar. I sweet it with a little light agave syrup. Taste delicious.
Hi LJ – I’m glad you’re loving this golden milk!
This recipe is absolutely divine. I have started experiencing knee pain and my doctor recommended turmeric. I searched for ways that I would enjoy it and this recipe appeared in my search. I am so happy that I tried it. Thank you!
Omg never knew a few simple ingredients could taste so delicious. I used honey instead of maple syrup. It’s only been my second night but I have been told about 2 years ago of the healing properties of turmeric. So simple, so delicious and healthy. Definitely going to keep using this. Thank you for sharing ☺️☺️
You’re more than welcome, Penny! Turmeric really is a wonderful, healthy ingredient. Enjoy this golden milk!
I tried this last night and I loved it! I added the ginger, vanilla extract and coconut oil. I’m going to try to cool it and put it in the fridge.
Yay, so happy you loved this golden milk, Sara!
Hello, stumbled upon your recipe. Would this recipe help me to lower my LDL? I am also cancer survivor who has a lot of musculoskeletal from chemo, radiation, injections and oral meds. Thank you in advance
Hi Irene – That is something you’ll need to consult your doctor with!
Hi! I made this tonight and it’s delicious!! Great recipe, thank you!
I used less maple syrup but the oat milk also added sweetness. How often can you drink this??
Thanks again a great recipe!
Lori
Hi Lori – You can drink this as much as you’d like! Although, I always say consume things in moderation.
Can you make this in larger batch ease and reheat?
Hi Lac – Yes, that’s totally fine!
I absolutely love this recipe. It’s great for aches and so soothing to drink. It’s perfect.
Another great way to enjoy it is with a serving of non-flavoured or vanilla collagen to boost protein and goodness.
Hi Kierra – Happy to hear you’re loving this golden milk recipe!
I made it finally tho not with all the ingredients..I plan on working up to it..thank you diwnshiftology..xx
Glad you were able to finally make this Golden milk!
Haven’t tryed yet but sound delicious.
Love this recipe. I add a little vanilla extract and it is so good. Thank you for the recipe.
Love that addition!
I tried it today and it is so good. I added 1/4 top vanilla extract
Hi Tammy – Happy to hear you enjoyed this golden milk!
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 numbers
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. :)
I use to drink this all the time really works for pain.
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!
Hi Manda – I’m so glad you’re loving this golden milk! It’s got so many shining benefits.
Love this as a morning drink
Hi Keri – I couldn’t agree more!
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!
Hi Mel – I can’t say specifically as that is something you will need to consult your doctor.
I have found pineapple (fresh) helpful. As we as ginger and papaya.
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
Sooo delicious. I hope it soothes my aches and pains.
Hi Patricia – Wishing you the best! But glad you enjoyed the taste.
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.
I’m happy you love this golden milk (and my jamu juice). Enjoy! :)
I add coconut oil to it. Because of the turmeric being fat soluble .
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!
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!