,

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

Katie Wells Avatar

Reading Time: 6 minutes

This post contains affiliate links.

Read my affiliate policy.

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

Servings

2

Equipment

Ingredients

Instructions

  • 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

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.

Notes

  • 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

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!):

Combine:

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.
Sources

Become a VIP member!

Get access to my VIP newsletter with health tips, special deals, my free ebook on Seven Small Easy Habits and so much more!

Easy Habits ebook on ipad

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.

Comments

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

  1. Shirley Avatar

    I make a cup of turmeric every night using my Keurig and latte k-cup. From what I understand, there has to be (1) Heat (2) Pepper and (3) Oil. I put the turmeric, pepper and coconut oil in the cup and stir as the latte is making. I wait until it cools enough to drink…stir it up and gulp it down. Is it good? NO! I have added Honey, cinnamon, etc and I have yet to find any way to make a turmeric drink that actually taste good. I have also done the same thing with hot tea. I am doing this for 2 reasons…the main one to help avoid getting Alzheimers as it runs in my family. There is a lot of information that turmeric helps, and to help with joint pain.

  2. Laura Avatar

    4 stars
    Hi! I’m not sure this is the best way to assimilate turmeric into your system, as in the original recipe you first mix one cup of turmeric powder (organic) with 2 cups of water and warm it up on the stove for a while stirring constantly until it becomes like a cream, almost solid. You can conserve this paste in the refrigerator and use a teaspoon, or more if you like, in your vegetable milk (preferably coconut or almond milk) with a half teaspoon of black pepper and a tablespoon of oil (better if coconut oil for the taste). You can optionally add cinnamon and honey for the taste. This is how I make my Golden Milk daily, which allows me to eliminate pain killers and flu medicines from my life. It’s also delicious!

    1. norma Avatar

      5 stars
      Hi! What is the difference between using directly the turmeric powder and making the paste you mention? I mean, there is an extra step, is there an advantage? And, I suppose you prepare this milk the traditional way… do you know if boiling the honey makes it bad to consume? I read that in ayurvedic medicine is not recomended at all to cook or heat the honey.

  3. Lori Avatar

    5 stars
    WOW, we love this!! My sons and I will make this a ritual in the evening. SO delicious. I made a mess but now think I have it figured out. I used a bit of chai seasoning as well as the ceylon cinnamon. I tagged you on instagram and gave you credit for the recipe =)
    Thanks for your post!!

  4. Lisa Avatar

    5 stars
    Thanks for the golden milk post- its deli shouts. I take capsules, eat a boatload of indian food (my husband is from Kerala), and even sprinkle a spicy turmeric blend for Kaphas on my air-popped popcorn (CHOPRA center website is where I get the turmeric spice blend.) my daughter makes a mask of turmeric, yogurt, and honey for her face. When I first started taking turmeric in capsule form 5 years ag, I had highly elevated C-reactive protein levels. My endocrinologist at UCSF suggested the turmeric supplements, as well as fish oil and vitamin D supplementation. Today, my levels are back to normal (we think thanks especially to the turmeric), and I seriously have not been sick in years! I use a brand that combines the turmeric with black pepper.

  5. kati Avatar

    can you just use turmeric capsules instead of making the tea? I travel often and would love to be able to have the benefits without the fuss!

  6. Dorothy Reeve Avatar
    Dorothy Reeve

    4 stars
    SIMPLE TEA:! make paste from 1lge tsp of turmer powder 1-11/2tsps of Honey and grated black pepper 1/2tspn.
    Mix together makes me enough for two days.
    use 1/2tspn in a mug add very hot water stir allow to cool and drink … add any flavours
    cinnamon etc cool and drink. yummy!

  7. Cat Avatar

    The regular size can of 400g – I could drink the whole thing by myself by having a few cups. It makes quite a lot when you add the water so use half today, half tomorrow. 3x a week is probably enough, even just twice a week.

  8. Maria Arizmendi Avatar
    Maria Arizmendi

    How big a can of coconut milk should be used? How much should I drink a day & how often?

  9. Cat Avatar

    Some people call a pot a saucepan. I use a pot because microwaving foods will kill the goodness we’re trying to gain from it.

  10. Kelly Avatar

    5 stars
    I have been useing this simple concoction for a while now. I like the taste and have a cup in the morning and in the evening after dinner. It has not hurt me and I plan to keep on.

    Kelly,
    San Jose Del Cabo, Mexico

  11. Kris Avatar

    Like one of the other commenters, I enjoy the taste of the tea, but find the spice ring around the top of my cup (and the spice sludge at the bottom) very unappetizing! Would it be a bad thing to strain this out after heating the tea but before serving? I am sure you strain the turmeric root and ginger if you start with the raw vegetable…

    1. Cat Avatar

      Nope, I don’t strain it at all. I only have the raw ginger root, not the turmeric root but I love chewing up the little grated bits of ginger. It’s so good for me, I’d never throw it out. You might find more of the spice ring and *stuff* around the rim if you used coconut cream, as opposed to coconut milk where there’s less fat.

  12. Kit Avatar

    Is this suppose to suppress the appetite?

    I made this this morning using almond milk, but the rest of the recipe, as written. (I didn’t have any coconut milk left!) I really enjoyed the soothing warm 8oz. drink as an early morning start to my day….but…

    Is there any chance that this drink has an appetite suppressant component to it? I really had no appetite at all for the rest of the day. It was a little alarming, actually, to not want to eat at all. I am not looking to lose any weight and had a hard time finding anything appealing. To the point of just having some broth for lunch and organic popcorn at dinner. Am I the only one?

    I really liked the milk tea and a serving for tomorrow, I am just over 60 and have pretty advanced osteo arthritis in my lumbar and cervical spine, plus knees and hands. I am doing my best at avoiding drugs, but gosh, some days!

    1. Kit Avatar

      I did have my second serving of tea today and with the same result. It seems to have vanished my appetite. It could be a coincidence and a virus or bug is beginning, so I will wait a few days and see. This may just not be in the cards for me as much as I’d like the benefits for arthritis.

      As the actual recipe goes, it does something for sure, and I found it soothing and tasty!

      1. Holly Avatar

        I too have RA along with other autoimmune illnesses. I think turmeric is very important to be taking at least daily. Try drinking smaller amounts a few times during the day between meal. Even better would be to drink some before bed which should help you to sleep better. You could make a paste and store that in the frig and mix with fluid and heat. or use Wellness Mama’s blender mix and store that in the frig, just heat what you can drink at a time. Stir or blend the mix prior to heating. Make sure you add the ground pepper and some type of healthy oil as we need the best absorption we can get. There are several paste recipes in this post, lots of good input.

        Thank you Wellness Mama for a wonderful site.

    2. Trina Avatar

      4 stars
      I am wondering the same thing? I have been drinking the Golden Milk for about a week and the past couple days I have hardly had an appetite. It is very strange! I definitely could stand to lose a considerable amount of weight and if this is a dream I don’t want to wake up from it. Lol!

      1. M. J. Avatar

        5 stars
        I’m guessing that if you use the full-fat coconut milk, the fat is satisfying your hunger for longer than some meals people typically eat. I doubt missing meals, unless they are nutrient dense, will hurt if you’re drinking the golden milk/turmeric tea occasionally – although you still need healthy greens and a well-balanced diet. As someone else mentioned, my husband and I typically drink ours in the evening as a soothing prelude to a good night’s sleep.

  13. Kathy Avatar

    Was recently diagnosed with Poly Myalgia. All of this is new to me. I’m really grateful for the information on this website and the invaluable conversations. I’m learning to much. Sounds like the paste is a great way to get started with Turmeric. Still learning about this herb. If there is anyone out there with Poly Myalgia and has some advice for me, it would be greatly appreciated. Thank you.

  14. Zola Sherman Avatar
    Zola Sherman

    I made some of the Turmeric Tea and shared it with my husband. We both find it quite tasty and are sure it is very good for us. Thanks so much!

  15. Allison Avatar

    5 stars
    This is absolutely delicious! I left out the black pepper and Cayenne and used SUgar free maple syrup. SO good! think I will have it replace my coffee–or at least one of my two cups! Thanks!

    1. Cat Avatar

      You need the black pepper to activate the turmeric and make it bio-available. Leaving it out means the turmeric milk is not giving you the benefits at all.

4.43 from 363 votes (178 ratings without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating