Golden milk, also called a turmeric latte, is warm milk simmered with ground turmeric, fresh ginger, cinnamon and a pinch of black pepper, lightly sweetened with honey. It’s based on haldi doodh, a traditional Indian drink, and it’s a soothing, caffeine-free choice for a cold evening. This version takes 5 minutes, serves 2, and has about 145 calories per mug with semi-skimmed milk. It’s often promoted for health, mainly because of curcumin, the yellow compound in turmeric, but the evidence that turmeric in food amounts has health benefits is limited. Enjoy it for its flavor and warmth rather than as a treatment.
- Serves: 2
- Prep time: 2 minutes
- Cook time: 5 minutes
- Total time: about 7 minutes
Ingredients
- 480 ml (2 cups) semi-skimmed (2%) milk, or unsweetened soy or oat milk
- 1 teaspoon ground turmeric
- A 2 cm (¾ inch) piece of fresh ginger, grated, or ¼ teaspoon ground ginger
- ¼ teaspoon ground cinnamon, or a small cinnamon stick
- A pinch of black pepper
- 2 teaspoons honey or maple syrup, to taste
- ¼ teaspoon vanilla extract (optional)
Method
- Combine. Put the milk, turmeric, ginger, cinnamon and pepper in a small saucepan.
- Heat gently. Warm over medium-low heat, whisking, until it’s steaming and small bubbles appear at the edge, about 4 to 5 minutes. Don’t let it boil hard, or it may boil over and the milk can catch on the base.
- Simmer briefly. Lower the heat and simmer gently for 1 to 2 minutes so the spices infuse.
- Sweeten. Take off the heat and stir in the honey and vanilla.
- Strain and froth. Pour through a fine sieve into two mugs to catch the ginger. For a frothy latte, whisk vigorously or use a milk frother before pouring.
- Serve with an extra sprinkle of cinnamon.
Tips
- Turmeric stains. Wipe spills quickly from counters, wooden spoons and clothes.
- Whisk well. Ground turmeric doesn’t dissolve, so whisking keeps it from settling. Stir again before drinking.
- Add a little fat. Curcumin dissolves in fat, so whole milk, a splash of coconut milk or a teaspoon of coconut oil may help your body absorb more.
- Make a paste. Mix the spices with a little honey and water and store it in the fridge for a week; stir a teaspoon into hot milk for a quick mug.
- Use fresh turmeric if you can find it: grate about 2 cm in place of the ground spice.
Swaps and variations
- Dairy-free: soy milk adds protein; oat milk is creamier; light coconut milk gives a richer flavor.
- Iced golden milk: chill, then pour over ice.
- Spiced chai style: add a crushed cardamom pod, a clove and a little nutmeg.
- No added sugar: skip the honey; cinnamon and vanilla add natural sweetness.
- Keto: use unsweetened almond milk with a splash of cream and a sugar-free sweetener.
Nutrition per serving (estimate)
One serving is half the recipe, about 250 ml. These figures were calculated from USDA FoodData Central values for 2% milk, ground turmeric, fresh ginger, cinnamon, black pepper, honey and vanilla.
| Nutrient | Per serving |
|---|---|
| Calories | 145 kcal |
| Protein | 8 g |
| Carbohydrate | 17.5 g |
| Fiber | 0.5 g |
| Sugars | 16.5 g, of which about 4 g from honey |
| Fat | 5 g |
| Saturated fat | 3 g |
| Sodium | 115 mg |
Most of the sugar is lactose from the milk; only the honey counts as free sugar. A mug provides roughly a third of an adult’s daily calcium from the milk. Choose a calcium-fortified plant milk if you make it dairy-free. Our guide to the healthier latte covers other warm drinks.
Contains: milk. Use a plant milk for a dairy-free version, and check labels for soy or oats.
What does the evidence say about turmeric?
Turmeric gets its color from curcumin, which has been widely studied in the laboratory. But the US National Center for Complementary and Integrative Health says there isn’t enough evidence to conclude whether turmeric or curcumin is beneficial for any health purpose. Curcumin is also poorly absorbed. Black pepper contains piperine, which raises absorption: in a study in volunteers, taking 20 mg of piperine with 2 g of curcumin increased its absorption a great deal. A pinch of pepper in a drink contains far less of both, though, so golden milk shouldn’t be thought of as a dose of curcumin. Our guide to turmeric benefits covers the evidence in more detail.
Is it safe?
Turmeric used as a spice in food and drinks is considered safe for most people. Concentrated curcumin supplements are different. The NCCIH warns that highly absorbable curcumin formulations may harm the liver, and cases of liver injury have been reported. If you take blood-thinning medicines or diabetes medicines, or have gallbladder problems, ask your doctor or pharmacist before taking turmeric supplements. In pregnancy, a mug of golden milk is fine, but avoid supplements.
When to drink it
Golden milk is caffeine-free, so it’s a good evening drink. Warm milk is a traditional bedtime choice, though its effect on sleep is mostly about routine and comfort. Our guide to foods for sleep explains what’s known.
Common questions
Does golden milk help with inflammation?
There isn’t good evidence that the small amount of turmeric in a drink reduces inflammation in people. Our guide to the anti-inflammatory diet explains which eating patterns have better evidence.
Can I drink golden milk every day?
Yes, for most people. Keep the honey modest and count it as part of your daily milk or dairy.
Why add black pepper?
It improves the absorption of curcumin and adds a gentle warmth that balances the earthy turmeric.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
