How to Make Golden Milk (in Only 5 Minutes!)

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Wellness Mama » Blog » Recipes » How to Make Golden Milk (in Only 5 Minutes!)

Our family loves this golden milk recipe and it’s a favorite in our home. I used to mostly drink chamomile or green tea for their health benefits. But this tea with its earthy golden spice is perhaps an even more powerful (and soothing) remedy. Turmeric tea has been a staple in ayurvedic medicine for centuries. And golden milk is a tasty way to get the health benefits of turmeric!

Turmeric Golden Milk

You’ve probably encountered turmeric in Indian or Asian dishes. It’s easily recognized by its bright yellow (and I mean very bright yellow!) color.

Called haldi doodh in India, traditional turmeric tea is simply made with milk and turmeric. More modern versions of golden milk add everything from maple syrup to oat milk. Prepared this way with warming spices like cinnamon and ginger, even my kids love the flavor. It tastes similar to chai, but this particular recipe doesn’t contain cardamom.

We have this turmeric tea several times a week, depending on the time of year and what sounds good. I love drinking it, especially before bed. Golden milk aids relaxation and helps boost the immune system while sleeping.

Benefits of Golden Milk

Golden milk is more than tasty. Consuming turmeric supports digestion, immune function, and liver function. It may even offer protection from some types of cancer. Turmeric’s anti-inflammatory properties make it popular for joint pain. It’s also been shown to protect heart and cardiovascular system health.

This tea maximizes the natural antioxidant power of turmeric because it’s served hot. We’re also combining it with other beneficial spices and a little bit of fat for better absorption.

There are several variations on how to make turmeric tea (given below). But here’s what you need to get the full benefits of turmeric. Heat, the turmeric itself, add fat for absorption, and black pepper to activate the turmeric.

Start with this base, and adjust spices and sweeteners to your satisfaction!

Which Milk to Use

Traditionally turmeric tea is made with hot cow milk. If your family is able to tolerate it, grass-fed whole milk adds a nice creamy flavor. Non-dairy milk options include almond milk, cashew milk, pecan, and oat milk. Coconut milk (not the canned kind, but this recipe) is another option that adds some healthy fats. Some people use plant-based soy milk, but it’s not something I personally use or recommend.

It won’t be as creamy, but you can even make this recipe with plain water instead of any milk at all. Bone broth is another great option for the base and you can omit the sweetener if you use broth. If you don’t use milk or broth, consider adding a tiny amount of some kind of fat (like butter or coconut oil) as it increases absorption.

Feeling really brave? Try using camel milk instead!

golden milk recipe

Golden Milk Recipe (Turmeric Tea)

Golden milk is a great way to get the digestive and immune-boosting benefits of turmeric daily. Find out how to make this health-boosting drink in under 5 minutes!
Prep Time 4 minutes
Cook Time 3 minutes
Total Time 7 minutes
Calories 163kcal
Author Katie Wells






  • Place all the ingredients (except the peppers) in a high-speed blender and blend until smooth.
  • Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.
  • Stir in the pinch of black pepper and cayenne pepper if using.
  • Drink immediately.


Nutrition Facts
Golden Milk Recipe (Turmeric Tea)
Amount Per Serving
Calories 163 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 5g31%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 29mg10%
Sodium 93mg4%
Potassium 400mg11%
Carbohydrates 16g5%
Fiber 1g4%
Sugar 15g17%
Protein 8g16%
Vitamin A 418IU8%
Vitamin C 0.3mg0%
Calcium 308mg31%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.


  • Turmeric has a natural, vibrant yellow color and may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.
  • This pre-made turmeric ginger broth is a perfect option if you choose to make this tea with bone broth.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Golden Milk Shortcuts

If you’d rather not mix up the spices each time you make tea, you can easily make a mixture of the spices and just add them to warmed milk when ready.

Option 1: Dry Golden Milk Mix


To use, add 2 teaspoons of this mix to 2 cups warmed milk of choice.

Option 2: Golden Turmeric Paste

Another reader, Rose, also shared this variation (thank you Rose!):


In a stainless steel pan, combine water, turmeric, and black pepper. It should make a thick paste. Cook and stir for 7 to 10 minutes. Remove from heat and add coconut oil, using a whisk to fully mix in the coconut oil. Transfer to a glass jar with a lid and store in the refrigerator.

To use, whisk 1 teaspoon of Golden Paste into 2 cups of warmed milk of choice. Add molasses, vanilla extract, and cinnamon to taste.

Turmeric Tea FAQs

This recipe has gained popularity over the years and I’ve received a few (hundred) questions about it. I created this list of commonly asked questions to address the most asked ones:

Where Do You Get Turmeric?

I order turmeric in bulk because I use it in many spice blends, beauty recipes, and this golden milk. Look for one that’s organic, non-irradiated, and has curcumin. The brand will often specify a percentage. I’ve ordered this one on several occasions.

For an even more convenient option, one of my favorite brands, Organifi, makes a delicious ready-made turmeric drink mix. It’s packed with superfoods to help with sleep, improve your immune system, and relax at night.

What If I Don’t Like Turmeric/Pepper/Tea?

This might still be worth a try, as it doesn’t taste like any of those. The black pepper is important here since it has piperine, a compound known to increase the benefits of turmeric.

Can I Omit the Honey/Maple Syrup?

Of course. I find it helps mellow out the strong flavor of the turmeric, but it’s not necessary. You can also use blood sugar-friendly stevia or nutrient-rich blackstrap molasses to get the benefits.

Can I Get Turmeric in my Diet Another Way?

Sure! But this is the tastiest in my opinion. If you aren’t into golden milk lattes or don’t want to take the time to drink them, just add the ingredients to any food, or take alone. For instance, throw some turmeric, black pepper, and olive oil on some roasted veggies to accomplish the same thing.

I Have ___ Health Condition or Am Pregnant/Nursing. Can I Drink This?

I always recommend talking with a doctor before consuming any natural remedy. The University of Maryland Medical Center reports it’s safe to cook with turmeric while pregnant and nursing. However, they caution turmeric supplements shouldn’t be taken without a doctor’s advice. Turmeric can interact with certain medicines.

Since golden milk has turmeric, consult with a doctor or midwife before consuming this if you’re pregnant, nursing, or have a medical condition. Talk to someone who knows your situation before making a decision.

Can Kids Drink Turmeric Tea?

I give small amounts to my kids. Turmeric is a spice after all! They love the taste and love to help make it. But check with your pediatrician if you have any questions or concerns before drinking this.

This Stained My Counter/Blender/Cup. What Do I Do?

I have good news and bad news. The good news is that the stains aren’t harmful and will fade over time. The bad news is that it will take some time. Using a baking soda water paste to clean the stain can help.

Can I Make a Big Batch and Keep it in the Fridge?

Sure! I’ve made up to half a gallon and kept it in the fridge. I find I enjoy it cold too, but you can also reheat it in a small saucepan. This turmeric lemonade is another delicious version to have on hand

Can I Use Fresh Turmeric Root?

Yes! It wasn’t often available where I used to live, so I used dry for this recipe. To use fresh, grate a 1-inch piece of fresh turmeric root into the recipe. This accomplishes the same thing. You may also want to strain it using a fine mesh strainer to remove any remaining pulp or pieces.

This article was medically reviewed by Madiha Saeed, MD, a board-certified family physician. As always, this is not personal medical advice and we recommend that you talk with your doctor.

How do you use turmeric? Share your uses below!

Turmeric tea or golden milk is an amazing immune-boosting remedy that contains turmeric, cinnamon, ginger, and pepper in a milk/broth base.
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


560 responses to “How to Make Golden Milk (in Only 5 Minutes!)”

  1. Tina White Avatar
    Tina White

    5 stars
    This is the 2nd Golden Milk recipe I’ve tried. It’s very good & easier than the 1st.
    I’ll be making this again! The cayenne pepper gives it
    a nice flavor. Hoping it will help with my inflammation!

  2. Melissa Avatar

    Thanks so much for this amazing recipe. I’ve used it dozens of times over the years but I’m curious–why must we add the black pepper at the end and not with everything all at once? Is there anything wrong with adding the pepper at the beginning? Thanks again 🙂

  3. Jane Didear Avatar
    Jane Didear

    5 stars
    Delicious!!! I used mostly coconut milk with a little water – and followed to a T. Didn’t use any optional sweetener as it didn’t need it. Thanks so much!

  4. Kathy Avatar

    5 stars
    Dear Katie,
    Thank you!! Delicious!!
    I cut the recipe in half to see if I like it. My blender is old, so I just used a 2 cup glass measuring cup, added the spices & whisked it. Put it in the microwave & whisked it a couple of times throughout … till it got hot. Probably not mixed as well as with a blender , but still turned out great!
    BONUS …. it doesn’t stain glass, whisk or mug ?

  5. Val Estrada Avatar
    Val Estrada

    5 stars
    Just made this tea for me and my mom, we both LOVED it! It’s so good!!

  6. Jamie W. Avatar

    What about teeth staining? That’s the only reason I’ve been scared to drink this. Not sure if it stains teeth like countertops?

  7. Samia Bilinsky Avatar
    Samia Bilinsky

    My book on Chinese (and western) herbology, written by a Dr. of Chinese Medicine, says that black pepper should not be cooked, as it is a liver irritant when cooked or continuously heated. So, what I do is put the pepper into my cup of somewhat-heated golden milk (made from paste). That way, it receives a bit of heating but not enough to make it unhealthy. Thank you.

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