Golden Milk is one of the most soothing, healing drinks you can make at home. Also called turmeric tea, turmeric latte, or haldi doodh in Hindi, this traditional Ayurvedic recipe has been enjoyed for thousands of years.
I first learned how to make it nearly 20 years ago from an Ayurvedic practitioner, and it’s been a favorite nightly ritual in my home ever since.
This warm, golden drink is silky smooth, nourishing, and easy to prepare with just a few simple ingredients. The star, of course, is turmeric, which gives golden milk its vibrant color and powerful anti-inflammatory benefits. Like my Ginger Turmeric Bone Broth and Homemade Ginger Shots, I love it as a natural way to support immunity and calm inflammation.
Key Ingredients for Golden Milk (Turmeric Tea)
Ground Turmeric Powder
- Use ground turmeric powder because it’s more concentrated than fresh root, and the ground powder version is traditionally used in golden milk.
- Turmeric contains curcumin, which helps reduce inflammation, joint pain, arthritis, and supports mood
Freshly Ground Black Pepper
- Turmeric’s active compound, curcumin, is where most of the health benefits come from — but on its own, your body absorbs very little of it. Black pepper contains a natural compound called piperine, which can increase curcumin absorption by up to 2,000%. Even just a pinch of freshly ground black pepper makes turmeric far more effective, turning golden milk into a true anti-inflammatory powerhouse.
- Just a pinch (or 1 spin of your grinder) is enough.
Milk (Dairy or Plant-Based)
- Tip: A little fat is needed to absorb turmeric’s nutrients, so full-fat coconut milk is great
- Best choices: homemade almond milk, cashew milk, or full-fat coconut milk from a BPA-free can
- Avoid overly processed nut milks or coconut milk in cartons with additives.
- Traditionally, whole raw cow’s milk was used, but modern dairy is often heavily processed. If you tolerate dairy and have access to safe raw milk, it can be used.
Healthy Fats
- If using lighter plant-based milks (almond milk, oat milk, rice milk), add 1/2 teaspoon to 1 teaspoon almond oil, coconut oil, or ghee to help with absorption.
- No extra fat needed if using full-fat coconut milk or whole milk.
Spices and Flavor Boosters
- Ground cardamom
- Ground cinnamon
- Fresh or ground ginger root: I prefer fresh ginger root for it’s flavor and healing properties
- Ground nutmeg or ground cloves
- Optional: raw honey or maple syrup for sweetness: Golden Milk is known for its anti-inflammatory properties, so keep the sugar to a minimum if you add it so you don’t undo the health benefits.
- Vanilla extract (not traditional but some people enjoy it)
Why Golden Milk is a Health Superstar
I first learned about golden milk years ago from an Ayurvedic practitioner at Sanoviv Medical Institute, and it’s been a favorite ever since. It feels like a cozy nightcap but with real healing benefits.
Top Golden Milk Benefits:
- Anti-inflammatory and antioxidant-rich
- A calming, soothing, and warming drink to relax
- Nourishing for digestion and immunity
- It’s a tasty treat before bed to help you wind down from the day.
I love it most in the evening, but it’s a healing treat anytime of day.
How to Make Golden Milk
There are two methods to make traditional Golden Milk:
- Simmer method (single serving): blend ingredients, then simmer gently to cook the turmeric
- Paste method (prep ahead): make a turmeric paste and stir a spoonful into warm milk whenever you want golden milk
You’ll find two recipe cards below so you can choose your preferred method — either the ready-to-drink latte or the make-ahead paste. This makes it easy to save or print whichever version works best for you.
Important: always cook the turmeric and include a pinch of black pepper for maximum benefit
Tips for Best Results
- Use stainless steel or other non-reactive cookware (avoid microwave or nonstick pans with Teflon/PTFE)
- Choose organic ingredients when possible since this is meant to be a detox, anti-inflammatory drink
- Traditional serving size is small: 1/4–1/2 cup is plenty to get the benefits without overwhelming digestion
- Keep sweeteners light. A small drizzle of raw honey, maple, coconut crystals, or a date blended into homemade almond milk works well. Avoid excessive amounts of sugar.
How to Make Golden Milk Paste (Batch Method)
Want golden milk anytime without simmering? Make Golden Milk paste:
- Base ratio: 2 parts water to 1 part turmeric powder, plus a pinch of black pepper
- Simmer gently until a thick paste forms (about 15 minutes)
- Store in the fridge up to 2 weeks
- See the full recipe in the second recipe card below.
To use: stir 1/4 teaspoon paste into 1 cup warm milk. Adjust spices and sweetness to taste. Froth with a whisk, blender, or frothing wand for that café-style touch.
Storing Turmeric Latte Paste
Homemade golden milk paste will keep 2–3 weeks in the fridge in an air-tight container. Freshness can vary depending on water content and your refrigerator. It should stay bright yellow—if the color fades or it smells off, it’s time to toss it.
Below are two recipe cards. The first is the classic single-serve golden milk (turmeric latte) recipe. You can make it directly with turmeric powder, or use golden milk paste if you’ve prepared a batch ahead. The second card is to make the paste if you want to make it in bulk. FAQs are listed under the recipe cards.
Enjoy!
Print
Golden Milk Latte (Turmeric Milk)
- Prep Time: 5 mins
- Cook Time: 15 mins
- Total Time: 20 mins
- Yield: 2 servings
- Category: Healthy Drink
- Method: Simmer
Description
This is the classic golden milk (turmeric latte) recipe — a warm, creamy, anti-inflammatory drink that’s soothing any time of day, especially before bed. You can make it directly with turmeric powder, or use golden milk paste if you’ve prepped a batch ahead.
Bulk Tip: If you’d like to make the paste for quick golden milk anytime, you’ll find the paste recipe in another recipe card just below this one.
Ingredients
- 2 cups milk of choice; I used full-fat coconut milk or unsweetnened almond milk (*see notes)
- 1/2 teaspoon organic ground turmeric OR 1/2 teaspoon golden milk paste (recipe below)
- Big pinch freshly ground black pepper (omit if using paste)
- 1 small piece fresh ginger (about 1/4 inch, peeled and grated)
- 1/2 teaspoon ground cardamom (omit if using paste)
- 1/2 teaspoon ground cinnamon (omit if using paste)
- Optional: 1/4 teaspoon raw honey or maple syrup for sweetness, added off the heat
Instructions
- In a small saucepan, combine the milk, turmeric, black pepper, ginger, cardamom, and cinnamon.
- Stir well and warm gently over low heat. Simmer for 10–15 minutes to cook it through. Do not boil. (If cooking from Golden Milk paste, simply warm through as it’s already cooked. No need to simmer 15 minutes.)
- Remove from heat. Stir in honey or maple syrup, if using. Optionally, froth with a whisk, blender, or frothing wand for a creamy latte. Serve warm.
Notes
Milk Options:
- Full-fat coconut milk (BPA-free can): Naturally rich, no added fat needed.
- Unsweetened almond milk (or any milk of your choice): Add 1/2 teaspoon almond oil or coconut oil for better absorption. The added fat helps you absorb the nutrients, so add if using a lower-fat milk.
- Raw cow’s milk (traditional): Used in Ayurveda, but only if tolerated and safe. Raw milk carries safety concerns — use caution.
Serving Size: Golden milk is traditionally served in small portions (¼–½ cup), and up to 1 cup is still considered ok. Most people enjoy 1 cup, so I listed this recipe to make 2 servings.
Fresh Ginger: Adds extra flavor and benefits — grate directly into the pan before simmering.
If you’d like to prep golden milk in advance, here’s how to make a turmeric paste you can keep in the fridge for up to 2 weeks. Just stir a little into warm milk for instant golden milk anytime.
Print
Golden Milk Paste (Turmeric Latte Paste)
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 35 minutes
- Yield: 12 servings
Description
This easy golden milk paste is the base for a quick turmeric latte any time you want one. Make a batch in advance and store it in the fridge for up to two weeks. When you want a tasty mug of golden milk, stir a little into warm milk for a soothing, healing drink in minutes.
For the single-serve latte recipe, see the golden milk recipe card above.
Ingredients
- 4 tablespoons organic turmeric powder
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground cardamom
- A few turns freshly ground black pepper (about 1/8 teaspoon)
- 1/2 cup filtered water
Instructions
- In a small saucepan, combine the turmeric, cinnamon, cardamom, black pepper, and water.
- Stir and simmer over low heat until the water evaporates and a thick paste forms, about 10–15 minutes. Add more or less water as needed to simmer, then reduce to form a thick paste.
- Let cool, then transfer to a clean glass container with a tight-fitting lid (a mason jar works great).
- Store in the refrigerator for up to 2 weeks.
To Use
- Stir about ¼ teaspoon of paste into 1 cup of warmed milk. If desired, froth or blend for a creamier latte, and sweeten with raw honey or maple syrup if desired.
Notes
Choose Your Milk Base:
- Full-fat coconut milk (from a BPA-free can): Rich and naturally provides enough fat for absorption.
- Unsweetened almond milk (or any milk of your choice): Add 1 teaspoon coconut oil or almond oil to help absorb turmeric’s curcumin.
- Raw cow’s milk (traditional): Common in Ayurveda, but only use if tolerated and safe. Raw milk carries safety concerns — stay mindful and choose what’s best for your family.
Fresh Ginger Tip: Skip adding it to the paste since it can spoil. For extra flavor, grate fresh ginger directly into your golden milk before drinking.
Golden Milk Recipe FAQ
How do you make golden milk?
Golden milk is made by simmering turmeric (powder or paste) with milk (dairy or plant-based), a pinch of black pepper, and optional spices like cinnamon, cardamom, or ginger. The black pepper is key because it helps your body absorb curcumin, the active compound in turmeric.
How to make turmeric milk at home?
To make turmeric milk at home, combine 1 cup of milk, ½ teaspoon of ground turmeric (or ¼ teaspoon turmeric paste), and a pinch of black pepper. Add ginger, cinnamon, or cardamom for flavor, then simmer gently for 10–15 minutes. Sweeten with raw honey or maple syrup if desired.
Is it okay to drink golden milk daily?
Yes, golden milk can be enjoyed daily. Many people drink it in the evening as a calming, anti-inflammatory bedtime drink. If you’re new to turmeric, start with smaller amounts to see how your body responds.
How does golden milk taste?
Golden milk has a warm, earthy flavor from turmeric with hints of spice (like ginger and cinnamon) and a creamy, slightly sweet finish. Coconut milk makes it rich and decadent, while almond milk gives it a lighter, nuttier flavor.
What are other names for golden milk?
Golden milk is also known as turmeric milk, turmeric tea, turmeric latte, or haldi doodh (its traditional name in Hindi). These all refer to the same healing drink made with turmeric, black pepper, and milk.
What are the benefits of drinking golden milk?
Golden milk may reduce inflammation, support digestion, boost immunity, improve mood, and promote better sleep. Curcumin, the compound in turmeric, is most effective when paired with black pepper.
How long does golden milk paste last in the fridge?
Homemade golden milk paste will keep for 2–3 weeks in a sealed container in the refrigerator. It should stay bright yellow—if the color fades or it smells off, discard it.
Can you freeze golden milk paste?
Freezing isn’t recommended, as it can reduce the potency of turmeric and cause the paste to absorb freezer odors, which affects the flavor.
When is the best time to drink golden milk?
Golden milk can be enjoyed any time, but it’s especially popular at night as a soothing, nourishing bedtime drink.
Do you need black pepper in golden milk?
Yes. Even a pinch of black pepper is important because it boosts absorption of curcumin, turmeric’s most beneficial compound.
Can I use fresh turmeric instead of powder?
Yes. Fresh turmeric root can be used, but ground turmeric powder is more concentrated and traditionally used. If using fresh root, grate it finely and simmer longer for best results.
Benefits of Golden Milk Turmeric Tea
Turmeric tea can help with:
- Heartburn
- Stomach pain, Crohn’s disease, and ulcerative colitis
- Diarrhea
- Intestinal gas
- Stomach bloating
- Loss of appetite
- Jaundice
- Liver problems
- Stomach ulcers
- Irritable bowel syndrome (IBS)
- High cholesterol
- Skin inflammation from radiation treatment
- Fatigue
- Mood enhancement
- Brain function
- Lower blood sugar levels
- Immune system boost
- Other ailments treated with turmeric include headaches, bronchitis, colds, lung infections, fibromyalgia, fever, menstrual problems, itchy skin, recovery after surgery, cancers, Alzheimer’s disease, heart disease, diabetes, water retention, urinary bladder inflammation, and kidney problems. (1)
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Came out great..thx.
Excited to try this! How long does the paste last? Do you need to store it in the fridge?
Thanks!
Hi! The paste will last 2-3 weeks in the refrigerator in a container with a tight-fitting lid. Since this is homemade, it really depends on a variety of factors including how much water is left in the paste, your fridge, etc. In general, I’d say 2-3 weeks. It should stay brightly colored. If it loses color or smells off it’s gone bad. Thanks for stopping by to ask a question and comment. 🙂 ~E
Really nice but don’t forget to add a pinch of black pepper as the body cannot absorb the healing turmeric without it…
I love it occasionally with my dinner for better sleep😊
You can add some extra milk or hot water after is done.
This is so tasty! I have struggled with UC for three years now and this always settles my stomach and relives pain. Thank you Elizabeth!
So glad to hear it! ~E
So tasty! How often can you say something good for you, taste good too?
What do you think about using ghee rather than the oil?
You can absolutely use ghee instead of coconut oil if that works better for you. ~E
Curious about the fat content. Cow milk has about 12 grs. of fat per cup (raw). I use walnut milk, which has 11 grs. fat per cup. Do I still need to add extra fat to my drink?
Fat helps with nutrient absorption, at least for me. Want to be sure I use the correct amount of fat to make this golden milk work properly. Would appreciate some guidance. Thank you.
This looks amazing, I am looking forward to making the paste and giving it a try. I am going to get my husband started on it as well.
Thank you for this informative information without having to jump through hoops to get it.
I hesitated to try but I totally love it now.
Just one question, can I drink it cold?
As the summer is approaching, I don’t feel like drinking hot milk.
I really enjoyed the hot drink. Just wondering if I need to brush my teeth after drinking it. Does the tumeric stain your teeth? Thanks.
I’m personally taking turmeric 2 x 400mg capsules { 1-morning / 1 – night } and im waking up every morning anxiety , P.T.S.D, stressed, depression FREE 🙏 🙏 im so happy to wake up with a peaceful feeling/ mind , up until 2018 i was 23 stone 8 pounds , im now {30/1/2021} 15 stone thanks to my smoothies diet and camomile tea at night , but tomorrow night I am definitely making this turmeric tea – thank you so much for this help and recipe 🙏 🙏
Hi, before taking turmeric, have you had those issues above? Just wondering. It might help someone. Thank you.
He was stating that he feels free of all those ailments. But was using the capsules form. Now he’ll be trying the tea, and other things as well. 😊
What a delightful recipe! I made the paste just now exactly as written. I then warmed one cup of almond milk and added 1/4 tsp of paste and 1/2 tsp of honey. It’s is warm, creamy, and smells wonderful. Elizabeth, Thank you for sharing your recipe.
Hi Stacy, happy to hear it! I love golden milk (aka a turmeric tea latte), too. Thanks for stopping by to comment. ~E
Very flavorful and made the paste. I look forward to seeing the effects. Thank you.
I’m not a big fan of milk. Are there any recipes using turmeric without having to use milk?
In the honeyed ginger tea that you buy, that comes in like yeast crystals, which you just empty contents in a cup of boiled water,, can I just add 1/4 teaspoon of powdered turmeric and pinch of black pepper there?
May I make it with soy milk?
Thanks,
Judy H
Can i take the tumeric paste and dehydrate it ? I am trying to make a coin sized dried version for the elderly that will dissolve into their milk without having to have them portion it out themselves. I am also interested in doing this so that I dont have to worry about shelf life and that can be stored in a jar or tin ao that it can be made in batches. Thanks… joni
Hi Joni, Great question. I haven’t ever tried this. I’m hesitant because of mold issues, so I think sticking to the original recipe is best. ~Elizabeth
Can you post links where to buy these ingredients. Thank you
You can form it into balls and freeze them.
When making the paste, can I add the cardamon, ginger (fresh?), and oil then instead of when I heat up the milk?
I haven’t made your recipe but I might need to! I make my tumeric drink with raw cashews and water blended in vitamix instead of a milk.
By the way we LOVE LOVE LOVE your black bean brownies!
Very easy & totally delicious!
I made this last night and I’m now going to make it again after having a nice bath to relax even further. It’s lovely! I only had barister oat milk so Iused that. I blended all the ingredients together, minus the ginger and cardamon as I never had any and I heated it up in the microwave. It was perfect!
I don’t have fresh ginger available to me right now. How would you recommend substituting powdered ginger?
I tried it with water is that okay
Hi Kristen, yes, that is totally fine! ~E
I just made this and drank it without heating it.
Is it ok? Must I boil it always before consuming?
it sure does taste awesome! The smell of the tumeric puts me off but with this tea. I’ll be having more golden milk every evening
I have just purchased some ground turmeric so that I can make golden milk.
I noticed that on the back of the packet it says that it is in hear treated turmeric, is this still OK to use?
Why viewers still use to read news papers when in this technological world
all is accessible on web?
I have RA and OA I drink golden milk every morning and every night it helps with pain and inflammation, only thing I add is tumeric and black crushed pepper
Hi! This natural home-made product is definitely better than the ones full of chemical. Thanks for sharing this tea recipe!
I am new to Turmeric period and want to try making golden milk . A friend who has an organic farm and raises turmeric plus ginger etc .brought some fresh ground turmeric to me because I have arthritis in my fingers wrist etc. I need all the help I can get!!! Looking forward to your book etc.
Sounds perfect for me. My son recommended me to try this
Hi Elizabeth,
Thank you for sharing. Any advice on storing once the milk has cooled down? Shelf life?
Thank you thank you so much!My mother has water on the knee. She doesn’t fair well with rx drugs, they wanted her to take prednisone, a steroid for the inflammation. She was very worried about the side effects. I made this golden milk. She drank. She took a nap and literally her grapefruit size knee went almost down to normal! The smell, the comfort, the taste, the medicinal results ….OUTSTANDING!
Patina, this is great to hear! Thanks for sharing. Wishing you and your mom well. ~E
Can I use milk that is dairy free
In all the recipes it states to use the actual ginger root but at the bottom it says you can use the powder but doesn’t state how much. Can you give me that measurement please? Or should we not be using the powder for the full effect?
Hi Shelly, Fresh ginger is best because it will have more enzymes and active ingredients, but if you only have ground ginger you can use 1/4 teaspoon per serving. Ground ginger has some benefits, but again fresh is always best. ~E
Hi, when can u blend the ingredients in a blender?
After u boil it?
Mini, any time is fine, but I would caution against blending boiling (or very hot water) as hot liquid expands and can explode the lid off your blender. Whisk, or cool it to blend. ~E
I so enjoy your golden milk tea I drink it every day and have noticed improvements in my body. How often can I drink it a day
Margot, that’s so nice to hear! Glad to know you feel improvements. Wishing you well. ~E
My sister has Rheumatoid Arthritis and I am going to send this to her! Thank you,Elizabeth for sharing it with us! And I hope it works for Osteo-Arthritis, as well,which is what I have! Thank you once again and I will continue to check out all of the recipes and tips on this web-site! All the best to you,Elizabeth,for the New Year 2019!
Thanks for being here, Connie! So glad to have you in this online community. ~E
From everything else I’ve read about golden paste, it requires more than 1/8 teaspoon of black pepper to help with absorption. The original recipe from the veterinarian calls for 1 full tablespoon (using your measurements of 3-4 T turmeric + 1/2 c water). Your thoughts?
I just made the Golden Milk Paste and its great 🙂
I already tried to make Golden Milk a few times, but it never tasted like smth I would like to drink regulary.
I added the spices right to the paste (some Chai Masala I just made) and it worked really well.
With a dash of honey really delicious!
Thank you 🙂
Hi Nicole! Glad you make it. Sometimes putting the spices right in the paste makes it too strong, so it’s recommended to make the plain paste. Also, the small serving (1/4-1/2 cup) might make it easier to make a quick habit of it–not like tea that you’d sip on for a few hours. Hope that helps!