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.
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.
What are the benefits of golden milk?
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 iced golden milk:
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.
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.
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.
Other recipes you’ll love (if you like this iced golden milk!):
- Frozen Golden Milk Turmeric Frappuccino
- Coconut Curry Turmeric Chicken (Whole30)
- Healthy Pink Drink Strawberry Refresher
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!
Iced Golden Milk Latte (Paleo, Vegan)
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
Notes
- 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.
Nutrition
If you enjoyed this post, be sure to check out 40 Aprons Premium! 40 Aprons Premium offers exclusive recipes, monthly meal plans, grocery lists, and more – all completely ad free!
Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She’s been a blogger for 10+ years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of three who lives in Memphis, TN.
Courtney says
This is delicious!! The only issue I have is that the turmeric needs to be cooked to activate the medicinal qualities. Simple enough solution, I put all the ingredients into a saucepan and brought to barely a simmer. Cooled it in the fridge for later (had some hot before bed…divine)!
Tammy says
True but it works best gently heated in a little fat first such as coconut oil or ghee then add the other ingredients and heat through then cool. If you can get it, which organic food stores and Wholefoods carries fresh turmeric root now, replace the powdered turmeric with fresh grated. It tastes so much better, has more nutrients (you don’t know how long the powder has been sitting on the shelf) and you don’t get that gritty feel you can get with powdered
Anna Claire | 40 Aprons Team says
Hi Tammy, using fresh turmeric is definitely an option, like you suggested. As we discussed with Courtney, dried turmeric definitely boasts a lot of health benefits (and is more readily available in grocery stores), but its totally up to the individual. Hope you enjoy this recipe!
Anna Claire | 40 Aprons Team says
Hi Courtney, we’re so glad you enjoyed this! Heating up the turmeric is definitely an option. Dried turmeric still has the beneficial properties like builds immunity liver support, digestion support, and boosting your immune system; so either will work in this recipe. Thanks for the tips on heating it, though!
Kim P says
Delicious and healthy at the same time 💕. I will be making this often.
Cheryl Malik says
Wonderful! So happy you enjoyed it.
MP says
Tried this recipe. While I’m sure it’s very healthy for you the Tumeric is quite strong and spicy and that’s not my thing. I’ll continue to play with it and see if I can come up with something a bit sweeter and more palatable. I used unsweetened almond milk so I’ll try the vanilla flavored one next time. Otherwise, I like it.
Cheryl Malik says
I agree, turmeric is definitely a strong ingredient. I hope you find a way to make it work for you!
Lindi Burmingham says
I love this! Sweet and spicy. This is will definitely be my alternate for coffee or chai.
Amanda says
Whipped this up warm with homemade hemp milk and it came out so delicious! It does separate after sitting but giving it a few shakes does the trick. Thank you so much for sharing- I’ll definitely be making this a part of my morning and evening routine.
Radha says
Loved this recipe! Also love those drinking glasses- do you have a source?
Savannah | 40 Aprons Team says
Thanks for the compliment! Unfortunately, they are no longer available where I bought them!
Yoga Skilled Rishikesh says
Wow nice post thank you for share this post
Amelia Camurati says
Glad you enjoyed it!
Janet says
This was so refreshing after working in the garden. Loved how the flavors came together. I used a coconut water, coconut milk blend. Will definitely make this my go to drink!
Amelia Camurati says
It’s so tasty AND healthy!
Linda Barnes says
I am wondering about the nutrition information. I guess mostly wondering where the fat came from…my almond milk only has 2.5 gm fat per cup.
Amelia Camurati says
Our nutritional information is based on the average amounts for our ingredients, but these levels can definitely vary from one milk to another.
Greta Carlson says
This is delicious! Made it with a smoothie machine – still frothy the next day. Tastes like the decadent version of healthy!
Amelia Camurati says
This is also one of my favs! Glad you love it!
Beth says
I am hooked on this recipe now! I look forward to whipping it up every morning. I actually throw a lil cold brew into it as well! Have you ever tried it with agave syrup? I.m tempted to next round. I’ve been using honey cuz maple is a bit rich for me. I really just need to make a big batch so it’s ready to go each morning! Thanks!!!
Amelia Camurati says
So glad you loved it!
Yoga for Beginners says
Thanks for sharing this lovely recipe. It looks very yummy. Can I taste it?
Cheryl Malik says
You are welcome! Make a batch of it and taste the deliciousness for yourself!
Yoga Teacher Training Rishikesh says
Love it! This is the BEST golden milk recipe! Thanks for sharing this information
Cheryl Malik says
SO happy you loved it!
Coral says
Delicious!
Hannah says
This was really good! I didn’t have a cocktail shaker so I improvised with a Starbucks cup lol. I did the version with 2 cups of milk and even though my mom said it would be too bitter I liked it 🙂
Jennifer says
I have fresh turmeric. Is there a way to use that instead of the dried powder?
Savannah | 40 Aprons Team says
Sure! Start off with a teaspoon of grated turmeric and increase from there! 🙂