Our family has been drinking this golden milk recipe for years and it is our favorite. I love curling up with a good book and a hot drink. Golden Milk is the best hygge option. Its earthy golden spice is a powerful Ayurvedic medicine that has been used for centuries.
Naturally gluten-free, Golden Milk is a delicious way to get the health benefits of turmeric.
turmeric golden milk
You’ve probably encountered turmeric in Indian or Asian cuisine. It is easily recognized by its bright yellow (and we mean very bright yellow!) color.
Traditional turmeric tea, called haldi doodhu in India, is simply made with milk and turmeric. More modern versions of golden milk include everything from maple syrup to oat milk. My kids also love the taste when cooked this way with warming spices like cinnamon and ginger. Although the taste is similar to chai, this recipe does not use cardamom.
You can drink this turmeric tea several times a week, depending on the season and what looks delicious. I especially like to drink it before going to bed. Golden milk helps you relax and boosts your immune system while you sleep.
Golden milk benefits
Golden milk is too delicious. Consuming turmeric supports digestion, immune function, and liver function. It may also protect against some types of cancer. Turmeric’s anti-inflammatory properties make it popular for treating joint pain. It has also been shown to protect heart and cardiovascular health.
This tea is drunk warm to maximize turmeric’s natural antioxidant power. We also combine other beneficial spices and small amounts of fat and pepper for better absorption.
There are several variations on how to make turmeric tea (shown below). But here’s what you need to get the most benefits from turmeric. The turmeric itself is heated, fat is added for absorption, and black pepper is added to activate the turmeric.
Start with this base and adjust the spices and sweeteners to your liking!
which milk to use
Traditionally, turmeric milk is made from warm milk. If your family can tolerate it, using grass-fed raw milk will add a creamy flavor. Non-dairy milk options include almond milk, cashew milk, pecan milk, and oat milk. Coconut milk (not canned, but in this recipe) is another dairy-free option that adds healthy fats. Some people use plant-based soy milk, but I don’t use or recommend it.
You can also make this recipe with plain water instead of milk, although it won’t be as creamy. Bone broth is also a great option for a base, and you can omit the sweetener if you use broth. Soups obviously produce a more earthy, savory flavor. If you don’t use milk or broth, consider adding a small amount of fat (such as ghee or coconut oil) to increase absorption.
Do you really think you are brave? Try using camel milk instead!
Golden milk recipe (turmeric tea)
Golden milk is a great way to get the digestive and immune-boosting benefits of turmeric every day. Learn how to make this health-boosting drink in under 5 minutes.
Place all ingredients (except pepper) in a high-speed blender and blend until smooth.
Pour into a small saucepan and heat over medium heat for 3 to 5 minutes without boiling.
Stir in a pinch of black pepper and cayenne pepper, if using.
Drink it right away.
Nutritional information table
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
2g monounsaturated fat
Cholesterol 29mg10%
Sodium 93mg4%
Potassium 400mg11%
Carbohydrate 16g5%
Dietary fiber 1g4%
Sugar 15g17%
Protein 8g16%
Vitamin A 418IU8%
Vitamin C 0.3mg0%
Calcium 308mg31%
Iron 1mg6%
*Percent daily intake is based on a 2000 calorie diet.
Turmeric has a naturally bright yellow color and can stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and rubbing it into the stain will help. This pre-made turmeric-ginger soup is perfect if you’re making this tea with bone broth.
golden milk shortcut
If you don’t want to mix spices every time you make tea, you can easily make a spice mixture and add it to warmed milk when you’re ready.
Option 1: Dry golden milk mix
To use, add 2 teaspoons of this mix to 2 cups of warm milk of your choice.
Option 2: Golden Turmeric Paste
Another reader, Rose, also shared this variation (thanks, Rose!)
Combine water, turmeric, and black pepper in a stainless steel pot. You should get a thick paste. Cook and stir for 7-10 minutes. Remove from the heat, add the coconut oil and whisk to thoroughly incorporate the coconut oil. Transfer to a glass jar with a lid and store in the refrigerator.
To use, stir 1 teaspoon of golden paste into 2 cups of warmed milk of your choice. Add molasses, vanilla extract, and cinnamon to taste.
Frequently asked questions about turmeric tea
This recipe has been popular for years and I’ve received several (hundreds) of questions about it. We have created a list of frequently asked questions to address the most frequently asked questions.
Where can I get turmeric?
These days I get fresh turmeric from the garden. I once ordered a large quantity of dried powdered turmeric. I use it in many spice blends, beauty recipes, and this golden milk. Look for ones that are organic, non-irradiated, and contain curcumin. Brands often specify percentages. I’ve ordered this several times.
Want an even more convenient option? One of my favorite brands, Organifi, makes delicious ready-made turmeric drink mixes. It’s packed with superfoods that help you sleep, boost your immunity, and help you relax at night.
What if I don’t like turmeric, pepper, or tea?
It doesn’t taste like any of them, so this might still be worth a try. Black pepper is important here because it contains piperine, which is known to enhance the effects of turmeric.
Can I omit the honey/maple syrup?
of course. I think it helps tone down the strong flavor of turmeric, but it’s not necessary. You can also use stevia (good for raising blood sugar levels) or nutrient-rich blackstrap molasses for health benefits. Note that molasses not only provides mild sweetness, but also gives it a gingerbread-like taste.
Can I incorporate turmeric into my diet in other ways?
of course! But in my opinion this is the most delicious. If you don’t like turmeric lattes or don’t want to take the time to drink them, add the ingredient to your food or take it alone. For example, you can do the same thing by sprinkling roasted vegetables with turmeric, black pepper, and olive oil.
I have a ___ health condition or am pregnant/nursing. Can I drink this?
It is always recommended to consult a medical professional before using any natural remedies. The University of Maryland Medical Center reports that cooking with turmeric is safe during pregnancy and breastfeeding. However, they caution against taking turmeric supplements without prior administration by a medical professional.
Other health experts recommend avoiding consuming medicinal doses of turmeric if:
If you are pregnant, if you have or have a history of biliary tract obstruction, if you are taking blood thinners, if you are at high risk for kidney stones, if you are about to undergo surgery (as turmeric has anticoagulant properties)
If you have a medical condition, always consult your health care professional or midwife before drinking Golden Milk. Before making a decision, consult someone who knows your situation.
Can children drink turmeric tea?
I give small amounts to my children. After all, turmeric is a spice! They love the taste and love helping make it. However, if you have any questions or concerns, please check with your healthcare provider before taking this.
This left the counter/blender/cup dirty. what do i do?
There’s good news and bad news. Fortunately, this stain is not harmful and will disappear over time. The bad news is that it takes time. It is effective to use a baking soda water paste to remove stains.
Is it okay to make a large amount and store it in the refrigerator?
of course! I make up to half a gallon and store it in the fridge. I like it cold, but you can also reheat it in a small pot. This Turmeric Lemonade is also a delicious version to have on hand
Can I use fresh turmeric root?
yes! I used dry for this recipe because it wasn’t very available where I used to live. To use fresh turmeric, grate 1 inch of fresh turmeric root and add to the recipe. This accomplishes the same thing. You can also strain it through a fine mesh strainer to remove any remaining pulp or debris.
You can also use fresh ginger instead of dried ginger in this recipe.
How do you use turmeric? Share your favorite ways to use it below.
This article was medically reviewed by Dr. Madiha Saeed, a board-certified family physician. As always, this is not personal medical advice and we recommend that you consult your doctor.
