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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!):

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Recipe By: Cheryl Malik
4.98 from 84 votes

Iced Golden Milk Latte (Paleo, Vegan)


Prep 5 minutes
Cook 0 minutes
Total 5 minutes
This iced golden milk latte is just delicious, plus it’s loaded with anti-inflammatory health benefits and ancient healing spices. This iced version is refreshing, super easy to make, and comes together in just a few minutes. Great before bed, too.
2

Equipment

  • Cocktail shaker

Ingredients

  • 2-3 cups milk of choice like almond, macadamia, or coconut. See Note 1
  • 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

Instructions

  • Combine all ingredients in a cocktail shaker. Use 2 cups milk for a sweeter, more spiced drink; use closer to 3 for a milder version. 
  • Shake the mixture well and pour over ice into two serving glasses. Serve and enjoy!

For an Ombré Iced Golden Milk (Optional)

  • If you'd prefer an "ombré" look, like in my photos, first pour half of the milk over ice into two glasses. Then, proceed with the recipe: combine remaining ingredients in a cocktail shaker with ice, shake well, and pour into prepared glasses.

Video

  • Milk: If you use coconut milk, make sure it’s from the carton. Coconut milk from the can is too thick to use exclusively in this recipe.
  • Make Ahead Option: To make this ahead, simply stir all ingredients together and keep in an airtight container. Shake or whisk vigorously before serving. Pour over ice and enjoy.
  • Turmeric: You can heat this mixture up before chilling it to better activate the anti-inflammatory ingredients in the turmeric. I recommend heating it until very warm then letting cool naturally without adding ice. Adding ice will dilute the drink.
  • Make it Keto/Low Carb: Simply use a low carb milk of choice (Like unsweetened almond milk) and use powdered erythritol or Lakanto Maple Flavored Syrup in place of the maple syrup.
  • Storage: Keep in an airtight container in the refrigerator up to 5 days.
 
Recipe yields approximately 2 servings. 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, with 2 cups of Simple Truth Almond Milk. 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 2. Result will be the weight of one serving.

Approximate Information for One Serving

Serving Size: 1latteCalories: 149calProtein: 1gFat: 3gSaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 143mgPotassium: 112mgTotal Carbs: 30gFiber: 2gSugar: 25gNet Carbs: 28gVitamin A: 151IUVitamin C: 1mgCalcium: 489mgIron: 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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172 Comments

  1. This was so delicious over ice. I’ve found that I can make a batch and leave in the fridge for the work week to add to my morning coffee. Thanks for this simple and very tasty boost!5 stars

    1. Avatar Jessica | 40 Aprons Team says:

      So glad you love it! Thanks for sharing, Lynnea. 😊

  2. I’m currently making some lifestyle changes and one of them is eliminating my sugary coffee. I came across this recipe and to my amazement it is delicious! I’m not only reaping the health rewards and enjoying my coffee. Great, great recipe, thank you!5 stars

    1. Avatar Jessica | 40 Aprons Team says:

      Yay- so glad you love it! Thanks for sharing, Sandra! 💛

  3. Avatar Regina Madison says:

    This drink is very lovely to drink! Although a bit on the sweet side for me. So plan to reduce the sweetener to 1 tbs next time. Other than that I throughly enjoyed it! Thanks for sharing your recipes!5 stars

    1. Avatar Jessica | 40 Aprons Team says:

      So glad you enjoyed it, Regina!

  4. So easy and crazy yummy! Tasty for summer, but cozy flavors for fall!5 stars

    1. Avatar Jessica | 40 Aprons Team says:

      Totally agree! Thanks for sharing, Lily! 🙂

  5. I only had cows milk today and it was still good! Plus I put a little bit too much maple. So delicious 🤤5 stars

    1. Avatar Jessica | 40 Aprons Team says:

      So glad you enjoyed it! Thanks for sharing, Jess. 🙂

  6. Had to give up coffee. This is my new go to for a treat! It’s so good and don’t have to feel guilty!5 stars

    1. Avatar Jessica | 40 Aprons Team says:

      So glad you loved this latte! Thanks for sharing, Banna. 😊

  7. Avatar Heather P says:

    How do you all solve the gritty texture? I can’t seem to get my drink to be smooth.

    1. Megan | 40 Aprons Team Megan | 40 Aprons Team says:

      The spices don’t dissolve as well in cold liquids, but you’re welcome to heat the mixture on the stovetop first and then cool it to drink – or you can drink it warm! You can also blend everything together a little or use a frother to incorporate the spices a little more effectively than with just a spoon or cocktail shaker.

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