Golden Milk

If you are looking for ways to relax and unwind, improve your sleep, relieve joint inflammation, or simply like the idea of adding a warm, tasty beverage to your evening routine, this Golden Milk recipe is for you!

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Also called turmeric milk, golden milk is a warm beverage made with ingredients that are shown to reduce inflammation and help improve sleep, including turmeric and ginger, which give the drink its signature “golden” hue.

Golden milk tastes a little similar to chai tea or chai tea lattes, as it is made with warm, aromatic spices with earthy flavors.

Since beginning my quest for better sleep, I can say for sure that one of my favorite new bedtime rituals is making myself a cup of this traditional golden milk.

It’s super soothing and gives my body a queue that it’s time to wind down at the end of the night.

5 Star Review

“Oh my goodness, this was the best night drink I’ve ever had.”

— Deborah —

Health Benefits of Golden Milk

For centuries, healing golden milk has been used in Ayurvedic medicine (which originates in India) as an alternative remedy to soothe coughs, aches and pains, restlessness, and more.

Golden milk benefits include:

Amino acids (like tryptophan), minerals, and other vital compounds shown to promote more restful sleep.Immune system-boosting antioxidants which can help fight illness and infection.Anti-inflammatory properties that can ease joint pain and stiffness.Curcumin, the active compound in turmeric, has been linked to improved brain function and heart health.Golden milk can aid in digestion, calm nausea, and improve overall gut health.

**As always, check with your doctor before turning to golden milk as a remedy or wellness supplement. The above is based on information available online. I’m not a dietician but enjoy reading about health and sharing what I’ve learned.

How to Make Golden Milk

This creamy turmeric milk recipe is made of ingredients that have been shown to promote a good night’s sleep and reduce inflammation.

The Ingredients

Almonds. Rich in magnesium, which promotes both sleeping and muscle relaxation. This golden milk recipe uses them in the form of almond butter and almond milk (I also use both in this healthy Strawberry Smoothie).

Substitution Tip!

If you’re not a fan of almond milk, you may opt for any non-dairy milk of your choice to keep this recipe dairy-free; cashew milk is especially creamy. For more protein, use soy milk or pea milk.

You may also make golden milk using regular milk if dairy is not a concern for you.

Honey. This natural sweetener allows tryptophan (of Thanksgiving turkey fame) to enter the brain more easily.

Dietary Note

You can make this golden milk recipe vegan by swapping the honey for pure maple syrup.

Ginger. Calms the stomach and promotes relaxation. Some studies suggest ginger can also help reduce anxiety.Turmeric. Aids digestion and has calming properties, which lead to sounder sleep. If you have aches and pains, golden milk for joints is a popular remedy, as it is anti-inflammatory too. (This Turmeric Smoothie is also lovely for inflammation and digestion.)Cinnamon. Similar to turmeric and ginger, cinnamon also helps with digestion. PLUS it supports healthy sugar metabolism and is a delicious pairing with the other ingredients (like in this Oatmeal Smoothie).

Golden Milk Variations

Beyond being the PERFECT bedtime beverage, I love golden milk because you can tweak the recipe with other spices and ingredients to suit your personal dietary needs or taste preferences (same goes for this Crockpot Hot Chocolate).

Optional Add-ins:

Black Peppercorns. Studies show that to get the full benefit of turmeric, you should pair it with black pepper which is piperine. Piperine boosts the body’s ability to absorb curcumin, the key compound in turmeric which fights inflammation. If you’d like to add black pepper, simmer your golden milk with whole peppercorns, then strain before serving. It’s a bit much for me at bedtime, so I usually leave it out. Personal preference!Ground Cloves, Nutmeg, or Cardamom. Contain additional beneficial antioxidants. You can also simmer the whole spices in the golden milk if you prefer not to have any residue.Coconut Oil. Improves the absorption of fat-soluble vitamins, calcium, and magnesium.Ghee. Adding just a teaspoon of ghee to golden milk is thought to alleviate cold symptoms. Similar to adding honey to tea, ghee coats the throat which can help soothes a sore throat and ease a persistent cough.

The Directions

Combine ingredients in a small saucepan.

Warm over until heated through, whisking to fully incorporate the almond butter and spices.


Make sure to whisk your spices well to prevent clumping in the turmeric milk. If you want to go the extra mile, blend the golden milk in a blender to distribute the spices and prevent them from settling at the bottom once poured.

Pour into a mug. ENJOY!

Storage Tips

To Store. Leftovers can be stored in an airtight container such as a mason jar in the refrigerator for up to 3 days.To Reheat. Reheat on the stove, stirring to recombine the spices and almond butter.

Meal Prep Tip

Since turmeric milk saves and reheats well, I like to make a double or triple batch, then enjoy it several nights in a row.

Recommended Tools to Make this Recipe

Saucepan. Invest in a great set of saucepans for all your stovetop cooking needs.Whisk. This slimmed-down size is ideal for stirring.

Insulated Mug

Keep your drinks warm for hours so you can enjoy them to the last drop.

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Pleasant dreams, friends!

Frequently Asked Questions

What is the Best Time to Drink Golden Milk?

While you can enjoy turmeric milk any time of the day, most suggest drinking it about an hour before bedtime to get the full effects of its relaxing, soothing properties.

Can Golden Milk Be Drunk Cold?

I’ve always enjoyed drinking turmeric milk warm since it is believed that it better activates the anti-inflammatory ingredients in turmeric and other spices. However, if you simply want to enjoy the flavor of the golden milk, I’m sure it would be lovely chilled, served over ice, or even as a blended turmeric milk frappe.

Is Golden Milk Safe for Pregnancy?

I am not a doctor or dietician, so if you are pregnant or nursing, I would always suggest speaking with your doctor or health provider before enjoying golden milk as a sleep aid. Some sources say that turmeric should be avoided in medicinal quantities during pregnancy since it contains curcumin, which can cause issues during pregnancy.

Is it OK to Drink Golden Milk Every Day?

Most people can safely enjoy one serving of turmeric milk nightly without any problems. However, curcumin, the active ingredient in turmeric, can sometimes cause digestion issues in some people if consumed in large quantities. Again, please consult your doctor for specific advise.

What is the Difference Between Golden Milk and Turmeric Latte?

Nothing! They are the same thing. You can call this recipe golden milk or call it a turmeric latte, whichever suits your fancy.

Will Golden Milk Stain my Teeth?

Turmeric does stain fingers easily and can stain teeth over time, but unless you are consuming a lot of golden milk, it is very unlikely to stain your teeth.

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Golden Milk

The BEST golden milk recipe! Warm, comforting, and earthy, this easy golden milk has anti-inflammatory benefits and can help you sleep.
Course Drinks
Cuisine Indian
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Servings 1 drink
Calories 134kcal


1 cup unsweetened almond milk or coconut milk2 teaspoons honey plus additional to taste (to make vegan, swap maple syrup)1 1/2 teaspoons almond butter1/2 teaspoon pure vanilla extract1/2 teaspoon ground cinnamon plus additional for serving1/4 teaspoon ground turmeric1/8 teaspoon ground gingerOptional additions: tiny pinch ground black pepper or ground cardamom, or ground cloves


Combine the milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan.
Heat over medium until warmed through, whisking briskly so that the almond butter does not stick to the bottom and the spices incorporate. Do not let boil.
Pour into a mug and sip deeply. Enjoy!


TO STORE: Keep leftovers in an airtight container, such as a mason jar, for up to 3 days in the refrigerator. 
TO REHEAT: Warm on the stove, stirring to recombine the spices and almond butter.


Serving: 1drink | Calories: 134kcal | Carbohydrates: 16g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Potassium: 87mg | Fiber: 2g | Sugar: 12g | Vitamin A: 3IU | Vitamin C: 1mg | Calcium: 338mg | Iron: 1mg

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