An easy and soothing vegan bedtime Golden Turmeric Milk Latte recipe! It is warmly spiced with cinnamon, vanilla, and touch of natural sweetness. We enjoy it as a cozy nighttime drink that is also said to help promote more restful sleep! (Vegan, gluten-free, oil-free.)
This golden milk turmeric latte is a comforting drink with warm, tasty spices!
It's traditionally an Indian drink with roots in Ayurveda. (This particular recipe is simply my own version.)
I do seem to sleep more restfully when including it in my nighttime routine. It's completely dairy-free and caffeine-free, and I like to enjoy it a couple hours before bedtime.
The combination of earthy turmeric, cinnamon, and vanilla is wonderfully soothing.
Ingredients for Golden Milk
For this recipe you will simmer in a saucepan then carefully pour into a mug:
- Soy milk: Or simply use any other dairy-free milk of choice. You can substitute oat milk, unsweetened almond milk, or coconut milk. (Golden milk was originally made with cow's milk. But we opt for plant milk in this vegan version.)
- Ground turmeric powder: Be sure your ground spices are fresh (not expired) for best flavor. I have not tested this with fresh turmeric.
- Ground cinnamon: I use Ceylon cinnamon.
- Pure maple syrup: Or other sweetener to taste such as agave or stevia.
- Vanilla extract
- Pinch of black pepper: I include this because it has been shown to increase the bioavailability of curcumin (which is the main natural polyphenol in turmeric).
Other flavors! Ground ginger (or fresh ginger), cardamom, and ground nutmeg are also optional flavors to include.
Health Benefits
Turmeric has long been used in Asian countries as a medicinal herb.
Curcumin: This is the main natural polyphenol and active component in turmeric. Various studies show it has multiple potential health benefits including supporting digestion and enhancing immune function.
Inflammation benefits: Turmeric contains antioxidants and reduces inflammation due to the anti-inflammatory properties. Curcumin also appears to be beneficial for several aspects of arthritis.
Tips
Dissolving the spices: I find ground turmeric doesn't dissolve very easily, so some may settle at the bottom of your pan and mug. I like to give my mug a gentle swirl before drinking to help it along.
Quality ingredients: Be sure to use good quality spices for this recipe for best flavor. (Also be aware turmeric can stain so pour and use cautiously.)
For more inspiration, also browse all vegan drink recipes.
Vegan Golden Milk (Turmeric Latte)
Ingredients
- 2 cups soy milk (or other dairy-free milk)
- 1 tsp. ground turmeric
- 1/2 tsp. ground cinnamon (I use Ceylon)
- 2-3 Tbsp. pure maple syrup (depending on desired sweetness)
- 1 tsp. vanilla extract
- Pinch of black pepper
Optional:
- 1/4 tsp. ground ginger (or freshly grated), cardamom
Instructions
- In a small saucepan over medium heat, add all ingredients and whisk to combine.
- Heat for about 5-6 minutes until milk is hot, whisking occasionally.
- Take care not to boil. Only lightly simmer until the spices are mostly dissolved.*
- Carefully pour into a mug and enjoy.
Notes
Nutrition Per Serving (Estimate)
Sodium: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
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Melody
Excellent recipe!! I made myself 3 in a row. I feel very calm and happy now.
Kaitlin
Aww, so wonderful to hear that Melody! Glad you enjoyed it enough to make again. Wishing you a lovely weekend!
Carol B.
So yummy! Added coconut oil to mine. Tastes like autumn in a mug!
Kaitlin
Autumn in a mug - I like that! Great to hear you enjoyed. Thanks for the feedback!
Jenny Ramos
Tried it for the first time I used vanilla oat milk and kind of got confused and put 1/2 table of ginger but no biggie... it's delicious, I was a little surprised of how good all those ingredients tasted together, will definitely repeat and teach my daughters this night time treat!!
Kaitlin
So fantastic to hear, Jenny! Thanks for sharing your very kind feedback. Hope your daughters enjoy it too! All the best, Kaitlin
Lindsay
Delicious! Made it with oat milk, so good.
Kaitlin McGinn
Fantastic to hear that Lindsay! Oat milk sounds creamy & perfect. Thanks for the feedback!
Kate
I tried this recipe tonight! I used cows milk and honey instead of maple syrup (gotta use what you have on hand!) and added about a tbs of butter for the fat absorption aspect. It’s delicious! I bet if I had cardamom on hand it would basically taste like chai!
Kaitlin McGinn
Hi Kate! Wonderful to hear you gave this a try and enjoyed with your own twist. Thanks so much for the kind feedback!
Yvonne in Montego Bay, Jamaica
Enjoyed my first time Golden milk. Easy-breezy. I allowed the spices to dissolve slowly in unsweetened almond milk. It's best to use good brands. I used freshly grated ginger and ground pepper, swirled & sipped. Looking forward to my next adventure with turmeric. Thanks for the adventure Kaitlin. Every blessing!
Kaitlin McGinn
Hi Yvonne! Great to hear. Thrilled you enjoyed your first golden milk! Thanks so much for the very kind words and feedback. Wishing you a most beautiful week!
Christina
Hi Kaitlin. I tried your recipe tonight and at first it was SUPER good then it got thick. But I see Tracy had the same experience so I will give it another try tomorrow. Thanks!
Kaitlin McGinn
Hey Christina! Oh no! Sometimes I find I have a little leftover spice at the bottom of my mug if it didn't dissolve all the way. (Trying to experiment if this is due to different types of milk, not sure yet!) Be sure to whisk well while it's heating, or you could definitely try decreasing the amount of turmeric & cinnamon so it's able to better dissolve. (Sometimes I'll give it a little swirl in the mug before drinking to help it along too.)
Alicia
Can't wait to try this recipe! Sap season is over and we made 200 gallons of fresh maple syrup, so I'm always looking for new and exciting ways to use it. Thank you so much. I'll keep you posted when I make it!
Kaitlin McGinn
Hi Alicia! I adore fresh maple syrup, what a treat. Hope you enjoy!
Fuchi Girl
This is surprisingly really tasty! I typically use turmeric in my smoothies and wanted an alternative recipe.
Kaitlin McGinn
Great to hear!
BLD in MT
You inspire me to give it another try. I didn't enjoy my first go with Golden Milk, but may it was the recipe. Or maybe because it is new. Consider me inspired to try again this week.
Kaitlin | The Garden Grazer
Hope you enjoy! I think the vanilla here might help (you could even add a little extra to taste if desired). And I also enjoy the cinnamon & sweetness from the maple syrup to balance it. Hope you have a lovely rest of the week! -Kaitlin
Tracy
Kaitlin, do you have any idea why this would get thick? I followed the recipe except I used almond milk instead of soy. While mixing it if I lift my whisk it almost has the consistency of raw eggs...not that i's all of it, it's like it's getting thick on the bottom. When we drank it, it was good but I could not drink the last few sips because it got too thick in my cup. Any ideas why this is happening or maybe it's supposed to? This is the first time I've made so I don't have anything to judge it to. I was just thinking it would keep the consistency of the milk and not get thick. Other than that we love it! Thanks so much!
Kaitlin | The Garden Grazer
Hi Tracy! Great to hear you love the flavor, but yes! The thickness at the bottom happens to me sometimes too. I suspect the cinnamon (or perhaps some of the turmeric as well) isn't dissolving completely. I find it helps if I heat it for a bit longer, and whisk more often. Also using good quality spices is important - I like the Simply Organic brand. If you're still not having much luck, you can reduce the spices or increase the milk. Hope that helps a little!
Terri S
I make this quite often, sometimes before bed, sometimes after a tough morning run. I know it helps with inflammation. I use plain unsweetened almond milk, coconut oil (fat for absorption) one tablespoon of freshly squeezed lemon juice, and fresh coarse ground black pepper. I love its soothing qualities and know it's so good for me. I love the citrusy fresh taste with the spicy turmeric undertone. Sometimes I add a dash of cayenne. I love your idea of the slightly sweet with cinnamon!
Kaitlin | The Garden Grazer
Great to hear it's been helping with your inflammation after runs! I never thought to add fresh lemon juice. Good idea! Will try your version soon! Have a great week Terri!
Tonya J.
This is my favorite way to use turmeric. As a breast cancer survivor, I'm trying to add more to my diet. Thanks for the recipe!
Kaitlin McGinn
Hi Tonya! Lovely to hear you're enjoying it. Thanks for the kind feedback & recipe rating!