Golden Milk (Turmeric Milk Latte)

By Alexandra Caspero on January 11, 2024
A simple, antioxidant-rich beverage.
Serves 2.

An easy golden milk (aka turmeric milk) recipe. Healthy, delicious, and comforting, this easy golden milk recipe is packed with anti-inflammatory ingredients and is a must-make for winter.

Golden milk, sometimes called turmeric latte or turmeric tea, is a popular healthy beverage with anti-inflammatory and antioxidant properties. Made with cinnamon, black pepper, nutmeg, ginger and turmeric, a spice that contains the active compound curcumin. For centuries, turmeric has been used in Ayurvedic medicine and Chinese medicine to treat a variety of ailments.

Golden milk is warm and comforting and one of my favorite beverages for the winter! Great with your favorite vegan breakfast recipes, for a snack, or evening before bed for a calming beverage.

See below for health benefits or tips on making the best golden milk, or scroll down for the recipe.

Golden Milk Ingredient Notes

  • Soy Milk: As noted below in the health section, soy milk is best for this recipe not only for its creamy texture but also for providing more protein and fiber. Compared to other non-dairy milks, like almond or coconut, soy milk contains 7 g of protein per serving.
  • Turmeric: This is key to the turmeric milk latte. I use ground turmeric for ease, but you can also use fresh! A little goes a long way; I start with 1/2 teaspoon and then add from there.
  • Cinnamon and Ginger: These are more warming spices that provide a delicious flavor along with turmeric. Again, I use ground ginger, but you can use fresh ginger if you’d like.
  • Black pepper: Turmeric’s active ingredient is curcumin, and black pepper’s active ingredient is piperine. Combined, piperine enhances the absorption of curcumin absorption by up to 2,000 times.
  • Coconut Oil: The added fat in the coconut oil helps the spices bloom and provides for a creamier texture and taste. If you don’t want to use coconut oil, a little almond butter (just a teaspoon) whisked into the milk creates a similar mouthfeel. The coconut oil keeps this vegan, but ghee can also be used and is more traditional.
  • Honey: I use a little local honey, but maple syrup can also work. I do like a little sweetener in this, but you can also omit it if you like.
  • Vanilla: Vanilla extract adds a nice flavor to this turmeric milk, but if you have whole vanilla beans, then that works, too. Whole beans are a splurge, but I do use them on occasion when I want a really rich vanilla turmeric milk.
Golden Milk Latte

How to Make Golden Milk

Whisk together the spices in the oil

Ingredients For Turmeric Milk Latte

Warm the coconut oil, then add in the spices. Cook until just fragrant.

Whisk in the milk, sweetener and warm

Golden Milk For Turmeric Latte

Add the soy milk plus sweetener, if using, and warm through.

Health Benefits of Golden Milk

The main ingredient in golden milk is turmeric, which contains curcumin as the active component. It also contains cinnamon and ginger, which both have antioxidant properties.

Research has shown that all three: ginger, cinnamon, and curcumin, have potent anti-inflammatory properties. The anti-inflammatory effects may reduce joint pain from arthritis and improve memory and brain function. However, it’s important to note that most of these studies show higher doses than in this turmeric latte, but there are still benefits to be found in golden milk.

One study looked specifically at the combination of golden milk and soy milk and found that turmeric added additional nutritional and chemical value. Better absorption of protein, iron, zinc, and antioxidants. This is why I recommend using soy milk in this recipe over almond milk, oat milk, or coconut milk.

Cup Of Turmeric Milk Latte

Storage Tips

Leftovers can be stored in an airtight container, such as a mason jar, in the refrigerator for up to 3 days. To reheat on the stove, whisk to recombine the spices and then warm through until hot.

What to Serve With Golden Milk

Enjoy this one on its own for breakfast or a snack, as it contains a filling 7 g of protein, 2 g of fiber, and 8 g of fat. Or, enjoy with:

Bowl Of Cooked Brown Rice With Peanut Butter

More Recipes Made with Turmeric

If you try this golden milk recipe, then make sure to come back to leave a rating and a comment. Your feedback helps other readers, and seeing you make my recipes makes my day!

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Cup Of Golden Milk With Turmeric

Golden Milk (Turmeric Milk Latte)

  • Author: Alexandra Caspero
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2, 8-ounce cups 1x
  • Category: drink, turmeric, latte, breakfast, snak
  • Method: stovetop
  • Cuisine: American, Indian-Inspired
  • Diet: Vegan

Description

An easy golden Milk (aka turmeric milk) recipe. Healthy, delicious, and comforting, this easy golden milk recipe is packed with anti-inflammatory ingredients and is a must-make for winter.


  • Author: Alexandra Caspero
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2, 8-ounce cups 1x
  • Category: drink, turmeric, latte, breakfast, snak
  • Method: stovetop
  • Cuisine: American, Indian-Inspired
  • Diet: Vegan
  • Author: Alexandra Caspero
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2, 8-ounce cups 1x
  • Category: drink, turmeric, latte, breakfast, snak
  • Method: stovetop
  • Cuisine: American, Indian-Inspired
  • Diet: Vegan
Scale

Ingredients

  • 2 teaspoons coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground black pepper
  • 1/4 teaspoon ground ginger
  • 23 teaspoons maple syrup or honey
  • 2 cups soy milk

Instructions

  1. Heat the oil in a small saucepan over medium heat. Add the spices and stir, cooking for 30 seconds until just fragrant.
  2. Whisk in the maple syrup and milk, then reduce heat to low, then simmer until warm, about 5 minutes.
  3. Divide into two cups and serve immediately.

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, New York Times Bestselling Chef, and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

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