Golden milk is warm milk whisked with turmeric, ginger, cinnamon and a pinch of black pepper. It takes about 5 minutes, it's naturally caffeine-free, and it works with any milk you like. Below are two ways to make it: from scratch with pantry spices, or in one step with a spoonful of our organic Golden Milk Super Blend.
What is golden milk?
Golden milk (also called a turmeric latte or haldi doodh) is a spiced milk drink with roots in Indian kitchens and Ayurvedic tradition. Turmeric gives it the golden color and an earthy, gently bitter flavor. Ginger and cinnamon add warmth, and black pepper adds a soft bite. Most people sweeten it lightly and drink it warm, though it's just as good iced.
Golden milk recipe (from scratch)
Serves 1 · Prep 1 minute · Cook 4 minutes · Total 5 minutes
Ingredients
- 1 cup (240 ml) milk of your choice: oat, almond, coconut beverage or dairy
- 1 tsp ground turmeric, such as Sunfood Turmeric Powder
- ½ tsp ground cinnamon
- ¼ tsp ground ginger (or ½ inch fresh ginger, grated)
- 1 pinch ground black pepper
- 1–2 tsp maple syrup or honey (optional)
- ½ tsp coconut oil (optional, for a richer cup)
Method
- Pour the milk into a small saucepan and warm it over medium-low heat until it steams, about 3 minutes. Don't let it boil.
- Whisk in the turmeric, cinnamon, ginger, black pepper and coconut oil.
- Keep it at a gentle simmer for 1–2 minutes so the spices bloom, whisking a few times.
- Take it off the heat. Stir in your sweetener, then strain into a mug if you used fresh ginger.
- For a café-style foam, froth it with a handheld frother or blend for 10 seconds. Dust with cinnamon and enjoy.
The 1-minute shortcut: Golden Milk Super Blend
Our Golden Milk Super Blend has the spices measured for you: organic turmeric, ginger, cinnamon, cardamom and black pepper, plus maca, goji berry and boswellia. It's lightly sweetened with organic stevia, with no added sugar, so most people skip the extra sweetener.
- Warm 1 cup (8 oz) of milk until steaming.
- Whisk or froth in 1 tsp Golden Milk Super Blend until smooth.
- Pour, dust with cinnamon, and sip.
Tip: the blend can settle in the mug, so give it a quick stir halfway through.
Iced golden milk
Whisk 1 tsp of Golden Milk Super Blend (or the from-scratch spices) into 2 tablespoons of hot water until it's a smooth paste. Fill a glass with ice and 1 cup of cold milk, pour the golden paste over the top, and stir.
Ways to make it your own
- Golden chai: add a pinch of ground cardamom and clove.
- Vanilla golden milk: stir in ¼ tsp vanilla extract.
- Golden protein latte: blend in a scoop of your favorite plant-based vanilla protein.
- Golden smoothie: add 1 tsp of the blend to a banana, mango and oat milk smoothie.
- Bake with it: try our Golden Milk Baked Oats with Goji Berries, Gluten-Free Golden Milk Coconut Macaroons or Golden Spice Caramel Apples.
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Golden milk FAQs
What is in golden milk?
Classic golden milk is milk plus turmeric, ginger, cinnamon and black pepper, often with a little honey or maple syrup. Some recipes add cardamom, vanilla or coconut oil.
Does golden milk have caffeine?
No. Turmeric, ginger and cinnamon are caffeine-free, and so is our Golden Milk Super Blend, which makes it an easy swap for an afternoon coffee.
Why is there black pepper in golden milk?
Black pepper contains piperine, which helps your body absorb curcumin, the main compound in turmeric. A small pinch is enough; you won't taste much heat.
What does golden milk taste like?
Warm, earthy and gently spiced, a little like a chai latte with less sweetness. The milk softens turmeric's bitterness, and cinnamon rounds it out.
When is the best time to drink golden milk?
Any time. Because it's caffeine-free, many people enjoy it as a cozy evening drink, while others make it their morning coffee alternative.
Is golden milk good for you?
It's a simple way to enjoy turmeric, ginger and cinnamon as part of an everyday routine. Turmeric's curcumin is best absorbed with black pepper and a little fat, which is why golden milk pairs it with both.
Can I make golden milk ahead?
Yes. Mix a jar of the dry spices (4 parts turmeric, 2 parts cinnamon, 1 part ginger, a few pinches of pepper) and use 1¾ tsp per cup. Brewed golden milk keeps in the fridge for up to 2 days; reheat gently.
What's the best milk for golden milk?
Oat milk is the creamiest dairy-free choice and froths well. Coconut beverage adds a light tropical note, and almond keeps it lighter.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
