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)
Ingredients
- 2-3 cups milk of choice like almond, macadamia, or coconut. See Note 1
- 3 Tbsp. maple syrup
- 1 1/2 tsp. ground turmeric
- 1/4 tsp. ground cinnamon
- 1/4 tsp. ground ginger
- Pinch ground black pepper
- Pinch ground cardamom
- 1/4 tsp. vanilla extract
Instructions
- Combine all ingredients in a cocktail shaker. Use 2 cups 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.
- 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
Keep in an airtight container up to 5 days.
Nutrition
Keto Version Nutrition
Net carbs: 1g. Calories 46, total fat 3g, potassium 254mg, total carbs 3g, dietary fiber 2g, protein 1g
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.
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Sofia Kovoor says
This was so easy and so delicious.
Cheryl Malik says
So glad you loved it!
Lexi says
I used half carton milk and half coconut canned milk and it came out great!
Cheryl Malik says
Awesome!
sharon says
Bummer! I don’t keep maple syrup on hand
Cheryl Malik says
Are you vegan? If not, you could always use honey.
leanne says
I really want to like this as I think it would be good for my inflamed call bladder, but I just made it and can’t drink it, I had no vanilla so it is not pleasant , I will get some vanilla and try again I’m not one to give up easily
Cheryl Malik says
I am so sorry you had that experience! Vanilla definitely makes a huge difference!
Edythe Monroe says
Can you tell me where the sodium comes from in this recipe? My husband is on a low sodium diet and we would like to try this but it is kinda high is sodium, is there a way to omit it? Edythe
Rishikesh says
Thanks for sharing this information. I have shared this link with others keep posting such information to offering 200, 300 and 500-hours Yoga Teacher Training in Rishikesh, Yoga Course Rishikesh, as well as Yoga for Beginners and Yoga Retreats.
Edythe Monroe says
what makes this so high in sodium? what could I do to reduce it? My husband just had open heart surgery and thought it would help, but it is high in sodium and that is not good for him. Edythe
Savannah | 40 Aprons Team says
It’s the almond milk!
vedic wellness says
Tasty yummy drink , i will try to make it
LilyYoga says
The most delicious latte is made on coconut or oat milk. But since I’m an ardent and big fan of coffee, besides being a vegetarian, I will definitely try it!
Michelle says
Can you use regular cow’s milk?
Cheryl Malik says
Sure!
thefolia says
My son love horchata, I will sneak in some tumeric and see how it goes. Happy slurping!
Kristy says
Can you drink this hot?
Cheryl Malik says
Absolutely! It’s delicious warm and perfect before bed 🙂
Geanie says
Yay that’s my preference warm
Thank you
Joey says
Omg, just made it and LOVE! I get an iced chai latte at Starbucks almost every day. This will replace, save money and calories and is so much more healthier. I’ve been looking for a replacement without milk and sugar. This is awesome, thank you:) Joey
Sariah Wilhelm says
I just tried your recipe last night and it is so amazing! It’s definitely going to a be a staple in my life. I have a hard time getting calcium in my diet cause I’m dairy free and I don’t just like to drink milk(or dairy free milk). I used pea protein milk (didn’t have any coconut) I also thought I had ginger but I didn’t so I used allspice instead. But I’m definitely going to be picking up some coconut milk and ginger to try the recipe exactly.
Cheryl Malik says
So happy you liked it!! You’ll love it with coconut too 🙂
Caitlin Galer-Unti says
I LOVE iced lattes (and anything iced in the summer). I also discovered a love of turmeric lattes only in the last year or so. I’ve been enjoying your recipe almost every day for the last couple of weeks and it’s perfect! 🙂
Melody says
I wanted to love this because I’m giving up coffee and thought finding a New morning drink that’s healthy would be awesome. I don’t hate it. I think my problem with it is the cinnamon. I’m not a fan of the smell and not a big fan of the flavor and I feel like it overpowers this drink a little. With that said, it’s nice and creamy and healthy. I am gonna try it again without the cinnamon.
Melody says
I wanted to add that I tried again with 1/8 tsp of cinnamon versus the 1/4 tsp the recipe called for. And it’s delicious! There’s nothing wrong with the original recipe, it was just my tastebuds hating cinnamon lol. Thank you for sharing the recipe!
Hailey says
This is the BEST golden milk recipe! I used unsweetenened Coconut milk (no almond). So creamy and delicious!
Sarah H. says
Question! Looks delicious but do you think honey would work just as good as maple syrup?
Cheryl Malik says
You’ll have to make sure it dissolves just as well, so I’d whisk it well before adding ice, but otherwise it should be fine!
Brittni says
I love the taste of this drink, but the spices separate so quickly I have to drink it fast and sit there with a spoon to constantly stir it. Is there something I’m doing wrong??
Cheryl Malik says
A couple of the spices do not dissolve in cold liquid, so you WILL have to stir it somewhat. But blending it quickly in a blender is a great solution too! It will help things stay together longer 🙂
Shelly says
Just made this with rice milk instead of the coconut – since we didn’t have any. It’s delicious! The flavors are fantastic and I’m definitely going to keep this on my make a lot recipe lists.
georgie @ georgieeats says
This is such a good idea!! I need this in my tummy RIGHT NOW!! Haha!! I will be making this next week – just watch this space… thanks for the recipe 🙂 x
Caroline says
Love it! But no reusable cup? I think we all should reduce plastic consumption.
Cheryl Malik says
That was strictly a food styling decision to mimic coffeehouse creations 🙂 We do not use single-use plastic in our home.
Cathy says
What a lovely, refreshing drink! I just made this because it popped up on my Pinterest feed and I had all of the ingredients. I gave it a little buzz in my blender, as it was my most accessible container.
Cheryl Malik says
I am sooo glad you liked it! And using a personal blender cup is so perfect
Nicku says
Hi! Can I replace the almond milk with something else? My husband is allergic to almonds (tree nuts). I wanted to let him try this drink since he takes turmeric supplement pills. Can’t wait to try this myself (: thanks
Cheryl Malik says
Yes, you can use any kind of alt milk (or regular milk!) you like 🙂
Tianna Morison says
How do I find out if I’m pitta, vatta, or kapha?
Cheryl Malik says
Try this!
https://www.theayurvedaexperience.com/dosha-quiz/
Anne says
Just wondering what part of the recipe contains so much sugar? The sugar count is quite high?! Looks delicious! Just wondering how to cut the sugar?
Cheryl Malik says
Every tablespoon of maple syrup has 14 grams of sugar 🙂 If you wanted to reduce the sugar you could probably get away with 2 tablespoons per batch!
Coco says
The photos looked so appetizing I went out and bought all the ingredients. I was skeptical because the thought of drinking turmeric I was a bit unsure. Glad I tried this! It tastes like a chai latte but better! This may help me get by while on my coffee detox!