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

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golden milk recipe
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. andie Avatar

    I’ve avoided Tumeric thus far, thinking I hated it but I tried this since I’m fighting a cold and it’s sooo good! Thank you!

  2. Dionne Avatar

    3 stars
    Hi, I would have like to just email you this question personally but I couldn’t find a way to do that so I guess I’ll post. I am wanting to make this regularly for my husband who has digestion issues and so I was going to buy the turmeric in bulk from your recommended seller. however when I clicked in the link of where to find it it took me to a posting on amazon called starwest botanicals which was weird because in your post it says you buy from rose mountain herbs. And this listing does not mention rose mountain herbs at all. And it is not usda organic and many reviews said it was poor quality. So was it just an error? I figured it was but your cinnamon listing in the same recipe did the same thing. So are these links correct or not?

  3. Atiya Avatar

    This Is an Old age Indian recipe. In india, we use It for treating flu, cold, etc..But here It’s cow’s/ buffalo’s milk+ turmeric..and its called haldi-doodh..

  4. Danielle Avatar

    Thank you for this! I’ve been looking for an easy ‘chai’ tasting tea recipe for ages and it’s absolutely delicious.. Even my 21month old son loves it :). Thank you Wellness Mama

  5. Kristi Avatar

    5 stars
    This is delicious! I might have added too much honey, but tastes like a chai- totally enjoyable in taste, as well as all the great benefits! Thanks so much for a new favorite drink!

  6. Barbara Avatar

    Do you have any suggestions on the daily dose for turmeric as a supplement ?


    1. Robin Avatar

      I was explaining the benefits of turmeric just now to my aging mother and read 4grams of circumen is the recommended dose. That is the active ingredient in turmeric but I don’t know how that converts to how much turmeric you need!

  7. Bethany Avatar

    Just wondering if I can use the organic turmeric I bought at the grocery store (aisle with spices) is this the same or is it processed differently from what you use?:)

  8. Eucharia Avatar

    Great work you are doing here. Thanks for your write ups, its been great help to me.

  9. Tonja Avatar

    Hi Katie, This looks great. I have a question though – I had a blood test to show my inflammation markers and coconut was on the list of things that cause inflammation in my body. So were almonds. Do you recommend another type of milk or liquid that I might use. I am not a fan of soy products. I have never tried rice milk, but I suppose that could work? Thank you!!

    1. Jennifer Avatar

      Try hemp milk, perhaps if an issue with coconut or almond?

  10. Shelagh Avatar

    5 stars
    Just made this… with what was on-hand… coconut milk from powder, to start. Used quite a bit more of the spices, and a tablespoon of maca powder… just because it was There… and a bit of coconut oil. Loved the combo. Will do this, or another variation often. Lovely winter beverage.
    To those who worry about storing it– don’t. I didn’t sweeten it, and kept sipping and refilling the cup. It was entirely enjoyed.
    Normally Turmeric is a goes-with-everything additive in soups, cultured vegetables, sauces, dressings, stuffing, and a touch is sneaked into baking sometimes. It’s really good with tart apples, lemon and dried fruits, and is great in corn bread, adding a sunny glow…
    Thanks so much for expanding the repertoire.

  11. Gloria Avatar

    I also use turmeric in my green smoothies but I always add cinnamon to counter the bitter taste. I made some quinoa the other day, added sauteed veggies, curry powder and turmeric – yum!

  12. Lindsay H Avatar

    5 stars
    Just made this for the first time… it’s delicious! I think this would make great creamer for herbal coffee and tea as well. Thanks for the recipe! I’ve been trying to figure out how to get more tumeric in my diet without resorting to more pills.

  13. Doreen Avatar

    Just another comment–this makes 2-4 cups, and says in the directions drink immediately. I guess you can’t store it? How could you drink this much in one sitting? Can you half it?

  14. Michele Avatar

    I use fresh Tumeric every morning! I throw a little knob (about the size of a finger digit) into my morning green smoothie along with a knob of fresh ginger. I peel both the tumeric and ginger with a paring knife, but you can choose not to. Just scrub well. I use a potato scrubber.

    I like my smoothies sweet and the tumeric can add a bitter flavor so I always make my smoothies with sweet fruits like bananas, frozen mango and frozen red cherries along with a couple of pitted dates as well as lots and lots of greens like kale and spinach. You never know that the tumeric is in it, but the benefits are still working for me!!!!

  15. Mona Avatar

    5 stars
    I take it as an energy/immune shot. In a shot glass I mix a tablespoon of honey with, a pinch of cinnamon, a pinch of pepper, and two pinches of turmeric with a teaspoon of apple cider vinegar. Mix and enjoy!

  16. Gloria V Avatar

    I am definitely going to prepare this drink tonight. We use turmeric at home all the time in our cereal, rice and shakes. We also take it in vegetable capsule form.

    You always have great recipes. You are wonderful!!

  17. Sonia Avatar

    5 stars
    Just tried this today on a cold, snowy day & it was awesome! Glad to see you added black pepper to your recipe to increase absorption. As you already know, it does make a significant difference by enabling your body to benefit from the turmeric.

  18. Ginger Avatar

    5 stars
    We keep fresh turmeric root on hand always. I small dice an inch of it and throw it into many things that would include other vegetables: soups, stews, bone broth, omelets, salad dressings and marinades, gravy…everything and anything!

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