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An adult's hand holding a white mug of golden milk next to a child's hand holding a smaller cup of golden milk by the kitchen counter.

Golden Milk

Warm milk with turmeric, cinnamon, ginger, and a pinch of black pepper. Makes one mug, or a small cup to share with a child.
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Course: Drinks
Cuisine: Indian
Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes
Servings: 1 person
Calories: 99kcal
Author: Sarah Bullard, MS, RDN
Cost: $1 per mug

Equipment

  • 1 small saucepan

Ingredients

  • 1 cup milk (dairy, almond, oat, or coconut)
  • 1/2 tsp ground turmeric
  • 1/4 to 1/2 tsp ground cinnamon
  • A pinch black pepper
  • 1 tbsp honey or maple syrup (optional)

Instructions

Make Golden Milk on the Stovetop

  • Warm the milk in a small saucepan over medium-low heat until it steams. Don't let it boil.
  • Whisk in the turmeric, cinnamon, ginger, black pepper, and sweetener, if using, until smooth.
  • Pour into a mug, or split between a small cup and a mug to share.

Notes

  • Black pepper helps your body absorb the turmeric. In the original study the boost was large, though the doses were much higher than a mug of golden milk.
  • Any milk works: dairy, almond, oat, or coconut.
  • If you use dairy or pea protein milk, each serving will be closer to 8g of protein.
  • If your milk is fortified with calcium, each mug would have about 290 mg of calcium (22% of the daily value).
  • Honey isn't safe for babies under 1 year. Use maple syrup for little ones.

Nutrition

Serving: 1cup | Calories: 99kcal (5%) | Carbohydrates: 20g (7%) | Protein: 1.2g (2%) | Fat: 2.6g (4%) | Sodium: 150mg (7%) | Potassium: 36mg (1%) | Fiber: 2.3g (10%) | Sugar: 16g (18%) | Iron: 0.6mg (3%)