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This iced golden milk latte is insanely delicious, and it just happens to be nourishing, anti-inflammatory, and a modern take on an ancient healing drink. It only takes a couple of minutes to make, and it’s such a great swap for caffeine or anytime you want to feel fab! Great before bed, too. Naturally vegan and paleo with low carb and keto options.

Two iced golden milks on a marble surface

Check out my hot golden milk recipe, too!

I know… this iced golden milk latte looks delicious. It totally is! Like, shockingly good. But this Ayurvedic tonic is so much cooler than that. Ready?

Ayurveda is an ancient system of medicine, considered the oldest, or one of the oldest, in the world. Its tenets include universal interconnectedness, knowing and treating body composition, and balancing your body’s composition, rather than treating the symptoms.

There are three body compositions, or doshas, as they’re called in Ayurveda: pitta, vatta, kapha.

Me? I’m a pitta, through and through. If you knew me for five seconds you’d know I’m a pitta: a fiery Aries, ENTJ, type 4, type A+ go go go do do doer who lives in extremes. I run hot, have tons of energy, am naturally muscular, flush easily, and crave spicy food daily.

Ayurveda teaches that I need to balance the fieriness, energy, the spiciness. It’s recommended for me to eat cold and soothing foods, to not over-consume spicy and very pungent foods, to soothe my inner wild woman.

Where did golden milk come from?

The interesting thing, though, is that in Ayurveda there’s something that’s recommended for all body types (or doshas): golden milk. It’s soothing and healing for all – cool, right?

Turmeric, specifically, known for its powerful anti-inflammatory properties, is experiencing a serious moment in the spotlight as an awesome superfood, and iced golden milk latte, a turmeric-spiked milk-based drink, is such a soothing way to ingest it.

Health Benefits

Because of the powerful combination of spices, this iced golden milk is not only a fantastic afternoon pick-me-up or cool nightcap! Golden milk latte benefits include…

  • builds immunity
  • supports the liver
  • helps treat colds and coughs
  • supports digestion
  • purifies the blood
  • supports your treatment of autoimmune disease
  • and more.

Because of the relationship among all the spices, don’t skip any! If you have to skip one, you can leave the cardamom out; it’s in my recipe simply because I love the richness it gives the iced golden milk turmeric latte.

However, you need the black pepper to activate all the power in the turmeric, so don’t skip it. I promise your drink won’t taste peppery!

How to make this recipe

Combine all ingredients in a cocktail shaker with plenty of ice. You’ll need almond or other alt-milk, turmeric, maple syrup, cinnamon, ground ginger, a little freshly ground black pepper, a pinch of cardamom, and vanilla extract.

Iced golden milk ingredients: turmeric, spices, and milk

Shake very well. Alternately, whisk all ingredients together vigorously.

Strain over two cups full of ice and drink! If you want the “ombré” look, stir together the almond milk with 1/2 tablespoon maple syrup. Pour over two glasses filled with ice. In a cocktail shaker, mix together the remaining ingredients and shake very well. Strain over your iced almond milk.

Golden milk mixture pouring over milk and ice in a cup

Make sure you stir it regularly if you don’t drink it quickly – the spices will settle.

Is golden milk good for inflammation?

YES! There are two parts to this answer, though.

In India and Ayurveda, turmeric has been used for millennia to support the body’s own natural response to inflammation. It’s considered a powerful anti-inflammatory tool and is used regularly in recipes.

That said, there aren’t any really strong studies out there supporting curcumin – the anti-inflammatory ingredient in turmeric – as effectively battling inflammation itself.

FAQs

Can I make this in bulk?

You can! You’ll just want to make sure you shake or stir very, very well the entire container before serving, as the spices will settle.

Can I heat this before chilling?

Absolutely, and this will help activate the curcumin in the turmeric. Simply heat all the ingredients together in a saucepan over low heat, stir well, then transfer to a heatproof container and chill fully. Serve over ice. This is a great idea for making this iced golden milk turmeric latte in bulk, too!

Can I make this keto?

Yep! Use a keto milk of choice (Unsweetened almond milk works) and replace the maple syrup with powdered erythritol. Each serving is 1g net carbs.

Two iced golden milks in clear plastic cups with straws

Other recipes you’ll love (if you like this iced golden milk!):

Hey – you’ve made it this far, and now we’re best friends! If you make this recipe, I’d love for you to give it a star rating ★ below. Make sure you follow me on Instagram, Pinterest, and Facebook, too!

Recipe By: Cheryl Malik
4.96 from 90 votes

Iced Golden Milk Latte Recipe

Prep 5 minutes
Cook 0 minutes
Total 5 minutes
Cool, cozy, and full of nourishing spices, this caffeine-free latte is easy to make and the perfect way to indulge and unwind.
2 lattes

Equipment

  • Cocktail shaker
  • Serving glasses

Ingredients

  • 2-3 cups milk of choice
  • 3 tablespoons maple syrup
  • 1 ½ teaspoons ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 1 pinch ground black pepper
  • 1 pinch ground cardamom
  • ¼ teaspoon vanilla extract
  • ice

Instructions
 

For an Iced Golden Milk Latte

  • Add 2-3 cups milk of choice, 3 tablespoons maple syrup, 1 ½ teaspoons ground turmeric, ¼ teaspoon ground cinnamon, ¼ teaspoon ground ginger, 1 pinch ground black pepper, 1 pinch ground cardamom, ¼ teaspoon vanilla extract, and ice to cocktail shaker.
  • Secure lid on shaker. Shake ingredients vigorously 2 minutes or until thoroughly mixed.
  • Add fresh ice to serving glasses. Pour shaken latte into glasses over fresh ice, straining liquid from shaken ice. Serve immediately.

Video

  • Milk: Use 2 cups for a sweeter, spicier drink. Use 3 cups if you’d like the flavors more diluted and mild.
  • Turmeric: To better activate the anti-inflammatory properties of the turmeric, gradually heat the prepared latte in the microwave or on the stove until very warm, then let it cool naturally. Once cooled, serve over ice.
  • Storage: Refrigerate any leftover latte in an airtight container. Consume within 5 days. Stir well before consuming.

Approximate Information for One Serving

Serving Size: 1latteCalories: 236calProtein: 8gFat: 8gSaturated Fat: 5gCholesterol: 29mgSodium: 96mgPotassium: 478mgTotal Carbs: 33gFiber: 1gSugar: 30gNet Carbs: 32gVitamin A: 396IUVitamin C: 0.4mgCalcium: 339mgIron: 1mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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192 Comments

  1. Honey instead of maple syrup, oat nog since that’s what I had. I actually prefer it warmed up, especially on a frigid day.

    1. Hi, Elizabeth! Next time you can totally adjust the measurements to your liking! Be sure to let us know if you try it again with any adjustments! 😊

  2. This recipe is fantastic! I made a couple tiny changes to customize it for my needs.
    I changed maple syrup to local honey and decreased it to 2 tablespoons (also slightly warmed up a little bit of the milk so the honey could dissolve).
    I didn’t have cardamom so left that out but added 1/2 teaspoon of matcha powder.

    10/10 would recommend!

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