Golden milk will accelerate your glow up with benefits ranging from better sleep to improved mood! Learn how to make it in under five minutes. Originally published February 2019. Last updated March 2022.
Turmeric tea, aka golden milk has been buzzed about quite a bit over the last year. The benefits of this easy drink are numerous--from better sleep to reduced inflammation. And the name, golden milk, just makes it seem like a glow up in a glass. Despite a recent uptick in interest, this Ayurvedic drink is not new. Golden milk or Haldi Doodh originates in India and has been enjoyed for centuries. My method for golden milk in under five minutes is slightly Westernized but hits on the major health benefits of the original. Let's get into.
If you're into medicinal drink recipes, check these out, too!
When Should I Drink Warm Turmeric Milk?
For maximum benefits, drinking golden milk about one hour before going to bed is regarded as the best practice. I have never been a coffee-drinker but can't deny the comfort of having a warm mug or to-go cup in hand on cold mornings. So I started my days with different versions of golden milk for a while until I developed the version you see today. But it truly shines as a quick bedtime drink since the ingredients can help stabilize your mood and improve digestion, which are important for a good night's sleep. I don't know about you but that's something I've been striving for lately. I rarely have trouble getting quality sleep but quantity is not always attainable as I try to check off all the things on my to-do list. Do you feel like you need to rest more?
What You'll Need for this Recipe
This non-alcoholic nightcap is very simple to make and calls for very few ingredients that you probably already have on hand. And, in case you don't, I have some substitution and addition ideas down below. Here are the key ingredients.
- Black Pepper
- Coconut Oil
- Ground Cinnamon
- Ground Turmeric
- Milk
- Raw Honey
This golden milk & honey starts out with a steaming mug of milk. I use coconut or almond for a dairy-free golden milk but cow milk also works and is what is traditionally used. If you don't have coconut oil, ghee works and is closer to the origin of golden milk. And if you have neither, opt for whole milk or full-fat coconut milk--for the fat content.
As far as tools, grab a frother to thoroughly and quickly mix everything up. I like to craft this concoction in a large glass measuring cup before transferring to my mug of choice.
Health Benefits of Drinking Golden Milk
So what does turmeric tea do? As if better sleep and morning comfort weren't good enough reasons to take a sip, there are even more benefits to it. Turmeric is a key ingredient in Ayurveda for its strong anti-inflammatory and antioxidant properties. The spoonful of coconut oil is important because curcumin, the powerful active ingredient in turmeric is fat soluble. This means the fat in the coconut oil helps the body absorb it. But wait, sis, there's more!
A bit of raw unfiltered honey provides the touch of sweetness and helps you capture even more wellness benefits in this golden milk for sleep. Honey is no slouch. It has antibacterial, antiviral, and anti-fungal properties. But if you want to make this recipe vegan, swap out the honey for maple syrup. The cute recipe name won't technically apply but I won't tell anybody. Next up is cinnamon, which complements the sweetness of the honey and provides an antioxidant and anti-inflammatory assist to the turmeric. And finally, black pepper helps the body absorb the curcumin before it's metabolized.
Tips for this Recipe
- What else can I add to this recipe? There are a number of substitutions you can make to the recipe, including maple syrup, date syrup, or date paste in place of honey. You can also add ground cardamom, nutmeg, and/or ginger to the mix.
- Can I make a turmeric latte ahead of time? You can absolutely meal prep golden milk up to three days in advance. Mix everything up and refrigerate--preferably in a heat-safe container that you can seal and shake up.
- Is an iced turmeric latte still good for you? As long as you warm golden milk before pouring it over ice, you'll still get the same benefits. Warming up the turmeric helps activate the key ingredient: curcumin.
Now that I've put you up on one of my favorite foods to help you sleep at night, I hope you'll enjoy it soon and very soon. And sharing is caring so be sure to pin this homemade golden milk recipe and follow me over on Pinterest. Thanks for reading!
More beverage recipes with benefits:
How to Make a Turmeric Latte at Home
A warm, antioxidant and nutrient-rich drink made with five simple ingredients in just a few minutes
- 1 ½ cup milk warm
- 1 tablespoon honey
- 1 teaspoon coconut oil
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- pinch of black pepper
Add milk to a microwave-safe container and heat for two minutes on medium.
Carefully remove from microwave. Using a frothing wand or spoon, stir in remaining ingredients until uniform.
Pour golden milk into a mug. Enjoy carefully as the mixture will be hot.
Add all ingredients to a small saucepan over medium heat. Stir until uniform and warmed through (about 5 minutes). Do not bring to a boil.
Pour golden milk into a mug. Enjoy carefully as the mixture will be hot.
Patricia says
Delicious, I will be trying it, Thank you.
Jen says
Looks and sounds good! I'm going to make right now!!
Chantal says
Never thought to add honey! Love having turmeric tea to settle my tummy
Shanika says
This recipe looks like the perfect way to stay warm in this cold weather!
Michelle says
Just made my first cup! Delicious!
Jazz says
Wonderful! Glad you like it.
Adrienne says
Made this morning. Used maple syrup. Delicious!!! So nice to run across a recipe where you already have every ingredient! Blessings!
Jazz says
I’m so glad you tried this and loved it, Adrienne. Appreciate your feedback!
George Good says
Can this be used with 2% or whole milk instead? The rest sound delicious!
Jazz says
You can certainly use dairy milk, George! Whatever you would normally drink works OK in this recipe but I recommend whole milk over 2% just because fats will help you better absorb the benefits of the turmeric.
Ethan Guild says
Just made it, and I'm already almost too sleepy to type this review. Goodbye too much wine, hello Golden Milk & Honey sleep aid!
Jazz says
So glad you’re enjoying it, Ethan! Thanks for letting me know.
Dianna Temple says
Can we skip the coconut oil in this recipe
Jazz says
Hi, Dianna! The coconut oil helps your body absorb the curcumin in the turmeric. If you use a full-fat coconut milk, then you can probably skip the coconut oil and be ok.
Doris says
This is so good! I’m on my own journey to better health and this will definitely be in my nighttime routine and if it helps my sleep then it’s a win-win!
Jazz says
So glad to hear that, Doris. Cheers!
Laura says
I love it!! It’s delicious I used almond milk and let me tell you in for sure making it again ❤️
Marta says
This Golden Milk honey drink was so comforting. That pinch of black pepper should NOT be skipped. It added just the right amount of heat to take this already soothing drink over the top.
Marcus Avery says
This is a go-to drink for me at one of my favorite local tea shops. This recipe tastes exactly the same! I love it and it's so easy to make.
Robin says
I really adore having a hot beverage before bed and this one was soothing.
Kaluhi says
This was so refreshing and I particularly loved the cinnamon notes of this drink! I will make it ever so often form today!
Britney Brown says
I used to buy golden milk from my local cafe but then I saw this recipe and started making it before work. It's so creamy and I just love that it's a healthy way to start the day! Thanks for the recipe, it's saving me os much money.
Jen says
I’ve always wanted to try golden milk so was so happy when I came across this recipe. It was creamy and delicious.
Jessica says
I've been having trouble sleeping and adding this calming, warm drink to my nightly routine has really helped. The pinch of black pepper really makes it sing!