Golden Milk Recipe (Turmeric Milk)
on Jan 23, 2019, Updated May 08, 2026
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Golden milk, or turmeric milk, is an excellent alternative to tea and coffee, especially in the colder months when you want something soothing, warming and comforting. It’s made from non-dairy milk blended with spices like turmeric, ginger and black pepper. I also add cinnamon and maple syrup for a subtly sweet, spicy, healthy drink.
All four spices are key: the turmeric is the base, the black pepper improves curcumin absorption, and the ginger and cinnamon round out the flavour so it tastes like more than just spiced milk. I’ve been making this for years and it’s a drink that just makes you feel good from the inside out.
What is Golden Milk?
Golden milk is a healthy beverage that uses turmeric in combination with ingredients like coconut milk and black pepper. It’s a creamy, warm and healing drink with anti-inflammatory and antioxidant benefits so it’s often used as a natural home remedy for joint pain and other inflammatory conditions such as arthritis.
The ingredients have also been shown to promote healthy digestion and improved sleep. Golden milk is sometimes called turmeric milk, turmeric tea, turmeric milk tea or golden milk tea. Best of all, it tastes wonderful and it’s easy to make.
Health Benefits of Turmeric
- Turmeric has been used medicinally for thousands of years and is one of the most researched spices for its potential role in supporting joint health, digestion and immune function.
- Turmeric contains a compound called curcumin which is responsible for its incredible health benefits.
- Curcumin is one of the most potent natural anti-inflammatories and since many chronic diseases have inflammation at their root, turmeric can be beneficial to help treat and prevent a wide range of health issues.
- Early research suggests curcumin may support cardiovascular health and has shown antioxidant properties in laboratory studies, though most research has been conducted in lab settings rather than large clinical trials.
- Ginger adds it’s own range of benefits such as relief from symptoms of arthritis, digestive issues, immune health and more.
- Black pepper contains a number of essential nutrients as well, including manganese, iron and vitamin K.
Benefits of Turmeric Milk
Golden milk is a good way to get turmeric into your daily routine in a form that’s easy to absorb. The fat from the milk and the piperine in the black pepper both help with curcumin uptake. The ginger adds its own anti-inflammatory properties, and the drink itself is a relaxing evening ritual.
How to Make Golden Milk
There are a couple different ways you can make turmeric milk, either with a blender or simply heated and whisked together on the stovetop.
Blender Method
My favorite way to make is to heat the milk on the stovetop (you can microwave it if you want) then blending it with the spices and sweetener. This creates a super foamy golden milk latte and it’s so good. Alternatively, you can blend everything first then heat the milk up on the stovetop afterward but I’d recommend heating the milk and then blending it all up.
Stovetop Method
To make golden milk stovetop without blending it, add all the ingredients to a small saucepan and heat while whisking until steaming (not boiling) and frothy. You can use a milk frother to help froth it up a bit but I find the blender method is the way to go for the best latte-like foam.
DIY Golden Milk Blend
There are a number of store-bought golden milk blends you can purchase but it’s really easy to make your own blend to keep on hand for quick and easy golden milk. If you love making turmeric milk, pre-mixing the spices just makes it that much easier to make.
DIY golden milk mix
- 4 tbsp ground turmeric
- 3 tsp each ground ginger and cinnamon
- 1 tsp ground black peppercorns
To make golden milk proceed with the recipe below using 1-2 tsp of this blend instead of the various spices listed. This can be stored in a cool, dry place for a few months.
Turmeric Paste for Golden Milk
Golden milk can also be prepared by using a turmeric paste made with black pepper and coconut oil. If you find yourself drinking golden milk often, it may be helpful to make a batch of paste.
Taking turmeric daily in this paste is designed to improve absorption of curcumin and as an easy way to reap the benefits of turmerics healing properties. You can also just take 1 tsp of the paste just on its own but I just love warm golden milk as a healing, detoxifying and comforting drink during the colder months.
How to Make Turmeric Paste
To make turmeric paste, mix 1/2 cup of turmeric powder with 1 cup of water in a saucepan and heat until it forms a thick paste. This should take 5-10 minutes. You can add a bit of additional water if it’s too thick. Once a thick mixture has formed, stir in 2 tsp of black pepper and 1/3 cup of coconut oil and mix to combine. All the paste to cool then store in the fridge for 1-2 weeks.
You can take 1 tsp of the paste daily, either on its own or mixed with raw honey or a bit of maple syrup or it can be used in curries, sauces, dressings or even smoothies. It can also be used to make golden milk in the recipe below. Simply replace the turmeric, black pepper and coconut oil with up to 1 tsp of the turmeric paste.
FAQ
I almost always use turmeric powder to make golden milk. It may not be quite as potent as fresh turmeric root but it’s more practical and easier to find.
To make golden milk with fresh turmeric root, peel and grate an approximately 1-inch piece. If you have a high-speed blender such as a Vitamix, you can go ahead and throw the whole piece in, no need to grate it first.
If you do make the milk with fresh ginger or turmeric root, you may, you may want to strain the milk before drinking to remove any small pieces. You can use a fine mesh sieve or nut milk bag to strain out the bits of root for smoother milk.
You can drink golden milk unsweetened but I prefer it lightly sweetened. I usually use 1 medjool date, 1-2 teaspoons of pure maple syrup or a few drops of organic stevia to sweeten my golden milk.
Other recommend sweeteners are coconut sugar, raw honey, agave syrup or whole leaf stevia. I would recommend starting with 2 tsp of coconut sugar, honey or maple syrup then adjusting as needed to suit your taste preference.
The two essential spices for golden milk are black pepper and turmeric. From there, you can adjust the other spices to suit your preference. I like to add cinnamon and ginger for extra flavor and health benefits.
The black pepper is key to help increase the absorption of the curcumin, which is the active compound found in turmeric, so I’d say yes. You won’t taste it once it’s mixed into the milk. Curcumin is a polyphenol with potent antioxidant and anti-inflammatory properties.
You can make golden milk with any milk. Homemade nut and seed milk are the best options but store-bought works fine too. I’ve made it with homemade hemp milk, homemade oat milk, homemade almond, and cashew milk, as well as store-bought almond milk, store-bought cashew milk, and coconut milk.
If you’re using canned coconut milk, you may want to use equal parts coconut milk and water as it will be very thick and quite high in fat if made with just coconut milk.
Yep! You can store extra golden milk in the fridge for a few days and reheat as needed. If you blended it previously, the foam holds up quite nicely overnight, so you can simply reheat it and enjoy. If you didn’t blend it, you can add quickly blend the leftovers or use a milk frother to foam it up.
Golden Milk Recipe (Turmeric Milk)
Ingredients
- 1.5 cup non-dairy milk of choice, such as coconut or almond milk
- 1 tsp ground turmeric
- pinch black pepper
- 1/2 tsp cinnamon
- 1/2 tsp ground ginger, optional
- 1 tbsp sweetener to taste, see notes
Instructions
Blender Method
- Add the turmeric, black pepper and other optional spices and sweetener to a blender.
- Heat your milk either in a small saucepan on the stovetop or in the microwave. Once it's hot, add to the blender with the other ingredients and blend on high for 20-30 seconds until smooth and foamy. Pour into a mug and enjoy. Alternatively, you can blend everything first then heat the golden milk on the stovetop. Both methods work well.
Stovetop Method
- To make golden milk on the stovetop, add all the ingredients to a small saucepan and heat over medium heat while whisking until steaming and frothy. You can use an electric milk frother to froth it up. Pour into a mug and enjoy.
Iced Golden Milk Method
- To make iced golden milk, either use the blender method but skip the heating or simply add the spices and sweetener to a glass with a splash of water and mix into a paste then stir in cold dairy-free milk of choice and ice cubes, if desired.
Very simple to make. The directions are insightful to enable a variety of options. Quite delicious and satisfying.
I included these spices with my fermented milk kefir tonight (for the 2nd ferment). Was a great alternative to fruity flavors!
Ridiculously delicious!! I’ll be drinking this a few times a week now. So good with raw milk!
Tried the Golden milk recipe it’s so delicious 😋
Thank you for the variations of milks etc. ideas too.
How many cups is it advisable per day? I have tendonitis in my shoulders, also just getting over the winter flu, and of a certain age – I use a teacup.
Thank you
I tried making this with homemade hemp milk, but the milk split/curdled as soon as it started to warm up. Any suggestions? Thanks!
Hmm, I’ve never seen that to be honest and I’ve heated homemade hemp milk without issue before! You could try blending all the ingredients first then heating or vice versa…or just use a different milk.
Just made It! In the time it took me to drink a cup of coffee, I made turmeric paste, Oat Milk and and this lovely Turmeric Golden Milk. I looked at some other sites for ideas, but Deryn Here is in a class of her own for simple ingredients, thoughtful directions and taste!
The only thing I could ask for is a calorie count, so I can include it in my daily routine.
Hi Harry, you can find the nutrition facts just below the recipe. Note that they will vary based on the kind of milk and sweetener you use. I’m so glad you enjoyed the recipe! It’s lovely with oat milk.