This creamy Golden Milk Tea is my favorite way to unwind—a cozy turmeric ginger tea made with real spices, warm milk (dairy or plant-based), and just the right touch of sweetness. Comforting, calming, and truly delicious.
How I Use Golden Milk Tea to Unwind and Relax
Golden Milk Tea isn’t just a trend in our house—it’s a calming go-to, especially when my husband or I are feeling stressed. This turmeric ginger tea is warm, lightly spiced, and way better than any store-bought mix.
It works with any milk, but I usually choose whole milk—thanks to tryptophan, it naturally supports relaxation. The turmeric and black pepper combo helps your body absorb curcumin, and the fresh ginger adds cozy warmth.
I’ve made this recipe more times than I can count because it works. No gimmicks—just real ingredients and a soothing nightly routine.
Some nights I’ll switch it up with a chai latte or Bulletproof Coffee for an energy boost. If you’re feeling under the weather, try my Medicine Ball Tea or sip some Lemon Ginger Cinnamon Tea—both are incredibly soothing.
Simple Ingredients
- Milk: I prefer whole milk (assists with restfulness, sleepiness), but you may use any dairy-free milk too—Almond, oat, coconut milk, and cashew milk all work. I sometimes do half whole milk and half oat milk.
- Spices: Ground turmeric powder, black pepper, and cinnamon; you can certainly also add some cardamom if you choose as well, even a dash of cayenne pepper.
- Ginger: You can use a small piece of peeled fresh ginger or a little ground ginger.
- Sweetner: You don’t have to sweeten in, I like just a few teaspoons of maple syrup, but you can use raw honey, coconut sugar, stevia or your favorite.
- Coconut Oil: Just a touch or a touch of ghee.
Get the full recipe in the recipe card below.
What Is Golden Milk Tea?
Golden Milk Tea is a warm, spiced drink with turmeric, ginger, and your favorite milk. Its roots go way back to India, where it’s known as Haldi Doodh and has been used for generations as a calming, nourishing remedy. It’s cozy, naturally caffeine-free, and known for that beautiful golden glow.
Around our home, it’s more than just a wellness trend—it’s part of our evening routine when we need to slow down and reset. A turmeric latte you might say.
Traditional vs. Modern Versions
Traditional turmeric milk comes from Ayurvedic medicine roots and usually includes just turmeric, milk, and sometimes a pinch of pepper. My version builds on that, adding fresh ginger, a little maple syrup, coconut oil, and cinnamon—perfect for modern tastes while staying true to its origins.
The name of course, is derived from turmeric, called the “golden spice” for it’s beautiful, sunset gold color. A simple, warm drink, that will help relax you before bedtime, drink it in place of a warm cup of tea.
How to Store and Reheat
Make ahead & fridge storage tips: Store fully prepared Golden Milk (already mixed with milk and sweetener) in the fridge for 2–3 days. Just shake or stir before reheating.
Reheating without losing flavor or benefits
- Stovetop: Pour into a small saucepan and warm over low to medium heat, stirring occasionally. Don’t let it boil—just heat until steamy.
- Microwave: Heat in 30-second bursts, stirring in between, until warm. Again, avoid boiling.
Keeping the heat low preserves both the flavor and the benefits of the curcumin and spices.
Health Benefits of Golden Milk
Golden Milk isn’t a cure-all, but it does come with some pretty amazing natural benefits:
- Supports the body’s natural response to inflammation: Turmeric contains curcumin, a powerful compound known for its anti-inflammatory properties.
- Rich in antioxidant properties: Curcumin also acts as a strong antioxidant, which helps the body combat oxidative stress (aka the wear and tear from everyday life).
- May support digestion and gut comfort: Ginger adds a gentle warming effect to help soothe an upset stomach or support healthy digestion after a meal.
- Enhanced absorption with black pepper and fat: Curcumin doesn’t absorb easily, so adding black pepper (for piperine) and a little fat, like coconut oil or whole milk, helps your body soak up more of its benefits.
- Can promote calm and reduce stress: No, it’s not a miracle drink—but setting aside a few minutes to sip something warm and nourishing can help you slow down, breathe, and ease anxiety.
- May offer added support for arthritis, blood sugar and low mood: Early studies suggest curcumin may help ease joint pain, balance blood sugar levels, and support a more stable mood—even if it just helps you relax.
Please note that Turmeric can have interactions with some medications, you should check with your physician before taking turmeric.
How to Make Golden Milk
In less than 5 minutes, you will have a delicious drink in your hands! This recipe easily halves or doubles or triples, leftovers storing well in the fridge.
Step 1 – Add ingredients to a blender
In a blender, pour milk of choice (dairy, almond, coconut, oat, etc). I use whole milk.
Add ground turmeric, then toss in cinnamon and a pinch of black pepper.
Stir in ground ginger (or a small chunk of fresh peeled ginger root)
Then add a bit of your favorite sweetener (I like maple syrup or local raw honey, but can use coconut sugar, stevia, etc), add a tablespoon of coconut oil.
Blend in a high-speed blender until smooth, then pour the desired sipping amount into a small saucepan or milk frother and simmer until hot, do not boil. If desired, strain through a sieve into a cup, but I’ve found if you blend it well you don’t need it.
What Makes Turmeric Tea So Special?
Turmeric is more than just a pretty yellow spice—it’s packed with good stuff that supports the body in all kinds of ways. It becomes a comforting and nourishing drink when paired with the right ingredients.
How to optimize turmeric for absorption
Turmeric’s star compound, curcumin, doesn’t absorb easily, but a couple of simple additions can help your body get the most out of it. First, a small pinch of black pepper goes a long way. It contains piperine, a natural compound that helps boost curcumin absorption by up to 2,000%!
Second, curcumin is fat-soluble, meaning it needs a little healthy fat to properly absorb. That’s why adding a splash of coconut oil (whole milk or full-fat plant-based milk like coconut or cashew) can make your golden milk even more effective—and creamy, too.
Key benefits of golden milk tea
For me, the biggest benefit is how relaxed I feel after drinking it. My evening ritual helps my brain slow down and my body settle in. It’s also super gentle, especially when your stomach’s feeling off or your mind’s spinning.
FAQs for Turmeric Tea Recipe
I would encourage you to drink it every day, it won’t harm you and for goodness sake, may only help!
Anything that has anti-inflammatory, antioxidants, and so much more is worth drinking daily.
It sure does! In fact, it makes a gorgeous dye; try dying your Easter Eggs naturally this year!) Be careful when cooking, baking, or sipping anything with Turmeric.
Try a simple, thick paste of baking soda and water, scrubbing the stain with a sponge or laundry brush.
The stain should diminish over time, but this might hurry it along.
Yes! Golden Milk can be really soothing when you’re under the weather. The turmeric and ginger help calm the body, the warmth of the milk can ease congestion, and a little honey can soothe a sore throat. It’s not a cure, but it’s a cozy, nourishing way to feel a little better.
Absolutely. I love using fresh ginger and fresh turmeric root when I have it on hand—it adds more punch and freshness.
My kids love it—especially with a bit more milk and a little sweetener. It’s a cozy bedtime treat for them too.
Totally! Make a larger amount and store it in the fridge for a few days. Or try my golden milk spice mix. It makes weeknights so much easier.
Recipe adapted from Wellness Mama
I pray you feel restored, restful, sleep well, spend time with family, slow down and see the many, many things we have to be thankful for all around us!
Make this Easy Turmeric Tea Golden Milk Spice Mix
If you drink this daily, you may want to make a simple spice mixture to make it even easier. Learn to make your own Golden Milk Spice Mix and print out the FREE printable labels so you can gift this healthy drink mix as well!
Golden Milk Variations & Substitutions
Milk Options:
- Use coconut milk (full-fat or light) for a rich, tropical flavor.
- Try almond milk or oat milk for a lighter, nutty taste.
- Whole milk is great for a creamy finish and added tryptophan (hello, relaxation!).
Sweeteners:
- Swap honey with maple syrup, date syrup, or skip it altogether for unsweetened.
- Add a splash of vanilla extract for natural sweetness without added sugar.
Spices & Flavor Add-Ins:
- Add cinnamon, cardamom, or cloves for a chai-like twist.
- A few slices of fresh turmeric or ginger offer more punch than powdered (if you have them!).
- Sprinkle in a pinch of nutmeg for added warmth.
Boosters:
- Add coconut oil or ghee to help with curcumin absorption and add richness.
- Stir in a scoop of collagen powder for extra protein and joint support.
- Add a dash of black tea or matcha if you want a caffeine boost.
Make It Iced: Let your golden milk cool and pour it over ice for a refreshing version—great in warmer months!
Like this recipe?
Don’t forget to give it a ⭐️⭐️⭐️⭐️⭐️ star rating and leave a comment below the recipe!
Video
Equipment
- Ninja Professional Countertop Blender
Ingredients
- 2 cups whole milk or use non-dairy- almond, coconut, oat, etc
- 1 ½ teaspoons ground turmeric
- 1 teaspoon ground cinnamon
- pinch black pepper helps with absorption of the curcumin in the turmeric
- small piece of fresh ginger or ¼ teaspoon ground ginger
- 2 teaspoons maple syrup or use local, raw honey, but can use coconut sugar, stevia, or favorite sweetener
- ½ – 1 tablespoon Coconut oil also helps with absorbtion
Instructions
- Place all ingredients into until blended, and smooth. Note: If you use a high-speed blender (such as a Vitamix) the friction will actually heat and blend.2 cups whole milk, 1 ½ teaspoons ground turmeric, 1 teaspoon ground cinnamon, pinch black pepper, small piece of fresh ginger, 2 teaspoons maple syrup, ½ – 1 tablespoon Coconut oil
- Pour into small saucepan and warm until hot (but not boiling) or pour desired amount into milk frother.
Notes
Nutrition
derri greene
Hi Kathleen, getting ready to make my first batch of golden milk tonight! Quick question…I have ground ginger frozen in 1 teaspoon increments. Should i use a whole teaspoon in the recipe or 1//2? Thank you for all your friendly recipes. I really enjoy your emails:)
Thank you so much sweet Derri!!!
If you can thaw or cut in half while frozen I’d start with. Half unless you already know you love the bite of ginger, then you can adjust from there. Hope you love it!
MICHAELA KENKEL
It was so delicious, too!
Madi
I’ve been wanting to try making a golden milk latte! Love that it is so great for immunity!
I hope you love it Madi! It has so many great properties!
Julie
I’ve added this Golden Milk to my evening routine and I really look forward to it each night. I use almond milk and just love it.
Debi
This recipe is warm and delicious. I love to make it before bed. It makes me nice and sleepy.
Lynn Spencer
Great recipe to incorporate more turmeric into my diet! I swear by the anti-inflammatory benefits of turmeric and black pepper!
Lynn Spencer
Firm believer in the healing power of turmeric! I take turmeric capsules but haven’t tried golden milk…yet. Thanks for the recipe!
Well, you might just love this sipping version then!
Deb Clark
This looks so warm and comforting. Just what we need right now.
Julie Menghini
I love drinking this tea at the end of the day. It’s like a warm hug from the inside out.
Sandra Shaffer
This is so handy to have. I bookmarked it so I can get to it quick. A delicious way to wind down from a busy day.