This soothing vegan Golden Turmeric Milk Latte recipe is an ultra-cozy drink for evening or anytime! It's so easy, delicious, and provides anti-inflammatory benefits. I often enjoy it as a nighttime drink to help promote more restful sleep! (Vegan, gluten-free, oil-free.)
This ultra-cozy golden milk latte is easy and delicious! Plus it's so nourishing and provides anti-inflammatory benefits. The blend of earthy turmeric, cinnamon, maple syrup, and vanilla is wonderfully soothing and inviting.
Best of all, I seem to sleep more restfully when including it in my nighttime routine. (I like to enjoy it a couple hours before bedtime.) But you can absolutely serve it with breakfast or anytime during the day as well!
Turmeric milk is traditionally a healing Indian drink with Ayurvedic roots. (This recipe is simply my own version.) It's dairy-free, caffeine-free, and only takes 10 minutes to prepare. Plus it's easy to customize with your own favorite flavors. Let's get started!
Ingredients for Golden Milk
For this recipe, you'll simmer in a saucepan then carefully pour into a mug:
- Soy milk: I purchase organic whenever possible. I use soy milk because it's so rich and creamy, but you can substitute another dairy-free milk of choice. Try cashew milk, oat milk, unsweetened almond milk, or coconut milk. (Golden milk is originally made with dairy milk. But we opt for dairy-free plant milk in this vegan version.)
- Ground turmeric powder: Be sure your ground spices are fresh (not expired) for best flavor.
- Ground cinnamon: I use Ceylon cinnamon.
- Pure maple syrup: I like the flavor of maple syrup, but you can swap in another sweetener to taste such as agave or stevia.
- Pure vanilla extract
- Pinch of black pepper: I include this because it's been shown to increase the bioavailability of curcumin (which is the main natural polyphenol in turmeric) and helps it absorb better.
Health Benefits of Turmeric
Turmeric has long been used in Asian countries as a medicinal herb. Curcumin is the main active component in turmeric. Various studies show it has multiple potential health benefits including supporting digestion and enhancing immune function.
Turmeric also contains antioxidants and reduces inflammation due to the anti-inflammatory properties. Curcumin also appears to be beneficial for several aspects of arthritis.
Customizing
Variations: For a flavor twist, include dried ground ginger (or fresh ginger), cardamom, or a pinch of ground nutmeg.
Coconut oil: If you include oil in your diet, feel free to add a teaspoon of coconut oil. Curcumin is fat soluble, so combining it with a fat is said to allow it to be more rapidly absorbed.
Tips
Dissolving the spices: Ground turmeric doesn't fully dissolve in milk, so some may settle at the bottom of your pan and mug. I find it helps to frequently whisk the mixture as it heats on the stove. Then as I drink, I like to give my mug a gentle swirl before sipping to help it along.
Quality ingredients: Be sure to use good quality spices for this recipe for best flavor. (Be aware turmeric can stain so pour and use it 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
- 2-3 Tbsp. pure maple syrup
- 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 often. 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 content: 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.
If you're enjoying this bedtime vegan Golden Turmeric Milk Latte recipe, also check out:
Follow The Garden Grazer on Instagram, Pinterest, X (Twitter), or Facebook for more inspiration.
Adrienne Avakian says
I made this and it was absolutely delicious! Not to mention the health benefits. I didn’t have any maple syrup so I used raw organic honey, only a tablespoon, and it was so good. It will be my go to evening drink from now on.
Kaitlin says
That’s awesome, Adrienne! And great substitution - thanks for sharing. Hope you continue to enjoy it in your evenings!
Carrie says
I've been on a quest to find the tastiest Golden Milk. Yours is my winner! I used coconut milk and a pinch of nutmeg, using my immersion blender in my stainless steel pot. It's a fabulous consistency. Thank you! Trying to combat some inflammation and this is just such a relaxing drink before bed!
Kaitlin says
Aww, I'm honored to hear this, Carrie! I love your coconut milk with nutmeg addition. So glad it worked out for you and hoping it helps soothe your inflammation. Thanks for sharing your very kind and helpful feedback!
Melody says
Excellent recipe!! I made myself 3 in a row. I feel very calm and happy now.
Kaitlin says
Aww, so wonderful to hear that Melody! Glad you enjoyed it enough to make again. Wishing you a lovely weekend!
Carol B. says
So yummy! Added coconut oil to mine. Tastes like autumn in a mug!
Kaitlin says
Autumn in a mug - I like that! Great to hear you enjoyed. Thanks for the feedback!
Jenny Ramos says
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 says
So fantastic to hear, Jenny! Thanks for sharing your very kind feedback. Hope your daughters enjoy it too!
Lindsay says
Delicious! Made it with oat milk, so good.
Kaitlin says
Fantastic to hear that Lindsay! Oat milk sounds creamy & perfect. Thanks for the feedback!
Kate says
I tried this recipe tonight! I used cow's milk and honey instead of maple syrup (have to use what you have on hand!) and added about a tablespoon 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 says
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 says
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 says
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 beautiful week!
Christina says
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 says
Hello, Christina! Glad you enjoyed the flavor! For the thickness, be sure to whisk it while it's heating, or you could try decreasing the amount of turmeric so dissolves better. (Sometimes I'll give it a little swirl in the mug before drinking to help it along too.) But that's totally normal because ground turmeric doesn't fully dissolve in milk!
Fuchi Girl says
This is surprisingly really tasty! I typically use turmeric in my smoothies and wanted an alternative recipe.
Kaitlin says
Great to hear!
Tracy says
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 all of it, but 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 says
Hello, Tracy! Great to hear you love the flavor, but yes! The thickness at the bottom can happen. This is because the ground turmeric doesn't fully dissolve in milk. 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 to help it along.
Terri S says
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 says
Great to hear it's been helping with your inflammation after runs! I never thought to add fresh lemon juice. Good idea!
Tonya J. says
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 says
Hello, Tonya! Wonderful to hear you're enjoying it. Thanks for the kind feedback & recipe rating!