As I age I’ve noticed inflammation creeping up in my body more easily, especially when I’m training for my next big running race. To combat this naturally, I turn to a creamy, cozy Golden Milk Latte. This turmeric latte is an Indian-inspired recipe that’s been used as a natural remedy for centuries.

I love using the inflammation-fighting power of turmeric in recipes like my Honey Turmeric Smoothie and my Turmeric Tea, so this delightful latte is no different.

turmeric golden milk in a ceramic mug topped with turmeric and cracked black pepper, sitting on a tea towel.

This recipe was originally featured in my Simple Green Meals cookbook alongside other lovely beverages like the Best Detox Tea and my Homemade Hot Chocolate to show you how easy it is to create plant-based drinks you’ll love.

Golden milk dates back to ancient India (approximately 4,000 years ago), where it is referred to as haldi doodh, or turmeric milk. The original milk recipe is much simpler than modern takes. Just 1/2 cup of hot milk and 1 tablespoon of ground turmeric mixed results in a bright yellow shot to cure everything from sore joints to the flu.

My “modern” twist uses full-fat coconut milk for extra creamy deliciousness as well as a few more spices to really bring this drink to life. I’m even using fresh ginger root for a healthy, potent kick.

Table of Contents
  1. Recipe Ingredients
  2. How to Make a Turmeric Latte
  3. Easy Recipe Variations
  4. Benefits of Golden Milk
  5. FAQs
  6. More Inflammation-Fighting Recipes
  7. Golden Milk Latte Recipe

Recipe Ingredients

2 hands scooping out ground turmeric from a glass jar using a silver spoon.

To harness all the anti-inflammatory power I could get into one cup, I chose a few key ingredients. Plus, they just taste really great together:

While this ingredient list might not sound like it will go well together, trust me! You really should give this unique drink a try.

How to Make a Turmeric Latte

mug of turmeric milk sitting on a tea towel in a wooden tray next to an old book, with cracked black pepper and a jar of ground turmeric sitting above it.

This beverage is simple to make. All you need is a small saucepan, a stove and a blender (if you want). Here’s how I’m whipping up mine:

  1. Combine turmeric, cinnamon, black pepper and ginger root in a saucepan.
  2. Turn the stove on to medium heat then whisk in the canned coconut milk, honey and coconut oil.
  3. Heat for 5 minutes or until the mixture is very hot yet not boiling.
  4. Remove from heat and carefully pour mixture into a heat-safe blender container. Blend on low until the mixture is frothy.
  5. Pour the latte into your favorite mug and enjoy!

In step 4, you can blend the mixture, use an immersion blender or use a milk frother, whichever you want. Just know the frother won’t break up the fresh ginger root pieces like a blender will.

You can also sprinkle ground ginger or ground cinnamon on top once this is in a mug for a little extra delight.

Easy Recipe Variations

I hope you try this recipe as-is to start then feel free to play around with the variations below.

Swap the canned coconut milk for carton coconut milk or the dairy-free milk of your choice. Oat milk is also a creamy (and nut-free) option.

Use fresh turmeric for an even more potent elixir. Just add two inches to the saucepan and heat for five minutes. Then remove the turmeric before blending.

Turn this into a caffeinated latte by adding one shot of espresso. It will give you some smooth energy along with all the other great benefits!

Benefits of Golden Milk

Turmeric is part of the Zingiberaceae family, which also includes ginger. The active ingredient in turmeric is curcumin, which has antioxidant and anti-inflammatory properties.

Because ground turmeric only contains around 3% of curcumin, I use fresh ground black pepper in this golden milk latte recipe to help the body absorb it better. Studies show that inflammation is part of almost every Western ailment.

Helping the body control inflammation is key to living out your life passions.

mug of golden milk topped with ground turmeric and cracked black pepper, sitting on a striped tea towel next to some herbs, shells and an old book on a wooden tray.

FAQs

What is in a golden milk latte?

My golden milk latte uses coconut milk, turmeric, ginger, cinnamon, black pepper, a little honey and coconut oil for a creamily spiced drink that is bursting with flavor.

Are golden milk lattes healthy?

Golden milk lattes are a great, healthy beverage that can actively fight inflammation. For the best effects, use fresh turmeric, ginger root and fresh ground cinnamon. Use unsweetened milk and drink through a straw to avoid any staining.

What does a golden milk latte taste like?

The spices in a turmeric latte are not subtle, so you’re in for a nicely spiced drink. While the flavor isn’t the same as chai, you can definitely taste all the different spices that come through as you do with chai.

More Inflammation-Fighting Recipes

I know many people struggle with ongoing inflammation for a variety of reasons, which is why I’m sharing this latte recipe.

I’ve created a few other plant-based recipes to also help fight inflammation, whether you’re looking for a cold smoothie like my Pomegranate Smoothie or this Anti-Inflammatory Smoothie or a hot beverage like my Apple Cider Vinegar Drink or my Lavender Sleep Tea.

I firmly believe plants should be a major source of nutrition and fuel. I also know firsthand just how well they can heal, as well as provide energy.

Will you rate and review this beverage once you make it? I love getting your feedback!

4.91 from 22 votes

Golden Milk Latte

Turmeric and ginger are super heros when it comes to fighting inflammation. They are also really good for warming up your insides on a cold night, which is when you’ll find me sipping on this drink. Enjoy this Golden Milk Latte in the morning or evening (it's actually caffeine-free!) for some wholesome nourishment.
Prep: 2 minutes
Cook: 3 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Beverage
Cuisine: Plant-Based
Serves: 1

Ingredients  

  • ½ tsp ground turmeric ground
  • ¼ tsp ground cinnamon ground
  • tsp black pepper ground
  • ½ tsp ginger root
  • 1 cup coconut milk canned
  • 1 tbsp honey
  • 1 tbsp coconut oil

Instructions 

  • In a small saucepan, combine the turmeric, cinnamon, pepper and ginger.
  • Whisk in the coconut milk, honey and oil.
  • Heat over medium heat for 5 minutes, until very hot but not boiling.
  • Pour into a heat-safe blender container and carefully blend on low until frothy. Alternatively, remove saucepan from heat and use an immersion blender to carefully froth.
  • Enjoy!

Video

Notes

  • For vegan version swap honey with maple syrup or natural sweetener of your choice.
  • I know the black pepper may seem strange, but it’s essential for the efficacy of the turmeric.
  • If the turmeric flavor is too strong for you, feel free to start with less and work up to as much as you can tolerate.
  • Swap canned coconut milk for carton coconut milk or the dairy-free milk of your choice.
  • To use fresh turmeric: slice 2 inches of fresh turmeric root and steep in the saucepan with the other ingredients for 5 minutes. Remove from pan before blending. 
  • The fresh ginger will make this a bit spicy (so will the black pepper) so you can also remove the ginger root before blending if you want the ginger flavor without the kick. 

Nutrition

Calories: 353kcal, Carbohydrates: 25g, Protein: 0.2g, Fat: 27g, Saturated Fat: 25g, Polyunsaturated Fat: 0.3g, Monounsaturated Fat: 1g, Sodium: 168mg, Potassium: 46mg, Fiber: 1g, Sugar: 17g, Vitamin A: 3IU, Vitamin C: 0.4mg, Calcium: 10mg, Iron: 1mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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Comments

  1. Just wondering why ground turmeric powder instead of fresh grated turmeric root, like the ginger?
    Thanks.

    1. Hi Paula! I use ground mostly for the consistency. Great question!

  2. I’m not vegan, but have major inflammation all the time, so can I use regular 2% milk instead of coconut milk? Will the benefits still be the same? Thank you.

  3. I am anxious to try many of these. I have macular degeneration. Do you have these recipes in a book I could purchase? Thank you,
    Jane

    1. So glad you asked, Jane! We have two diff books – Simple Green Smoothies (over 100 smoothie recipes!) and Simple Green Meals (meals, smoothies, snacks and desserts in one place). You can find them in our Rawkstar Shop here. Or you can totally check out Rawk the Year. It’s our membership site that gives you access to all of our recipes in one convenient place!

  4. 5 stars
    Do you think you could make this in the almond cow? Would you just reheat the additional each day, or would that not work?

    1. For sure. It’s pretty much got a lil’ a blender in there. I like that idea!

  5. 5 stars
    I wasn’t sure about the added pepper – but after reading about how it helps with nutrient absorption, I gave it a try. And I’m so happy I did!

    1. It’s so important and you can barely taste it! 🙂

  6. 5 stars
    So glad you include the pepper! So many people have recipes for this type of latte, but don’t include the pepper which really helps your body to be able to use the turmeric. Delicious, warming, healing. Great recipe!

  7. Can someone point me to some reading that will help me stop gasping at the amount of fat in this? I’m probably thinking about this the wrong way—-if this has 79% of hour daily allowance of fat, then…how do I survive the rest of the day on the scant remaining 21%? Somebody help me (or point me)!

    1. I have the same question. I understand that we need healthy fat in our diets, but if you’re using full fat coconut milk as a base why do you need to add coconut oil too? Just curious.
      The flavor combination looks amazing! Cant wait to try.

    2. That was def a glitch— it looks like the nutrition side was pulling in a can of full-fat coconut milk (which you can use… yet it’s gonna be super high in fat). If you use refrigerated coconut milk that is watered down and lower in calories and fat… or even choose “light canned coconut milk” it’ll get the fat and calories down a bit as you can see now. Thanks for letting me know!

  8. 3 stars
    I want to try this tonight – just wondering if it drains the Vitamix. What was your experience if using the Vitamix A3500i.

    1. I make this in my Vitamix and it works wonderfully. 🙂

  9. 5 stars
    I was a little hesitant to try this with the cracked pepper, but honestly, it blended right in! A very soothing drink.

    1. I love drinking this after a long day! It’s def a great soothing drink.