This Post May Contain Affiliate Links. Please Read Our Disclosure Policy.
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.
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.
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
- 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.
Approximate Information for One Serving
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.
Did You Make This Recipe?
Tag @40aprons on Instagram and be sure to leave a review on the blog post!
Never Miss A Meal!
New Recipes Straight To Your Inbox
A curated selection of our most recent recipes, delivered straight to your inbox once a week.
Leave A Review
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Looks delicious! It’s best to cook/heat turmeric before consumption as heat stabilizes curcumin (a substance in turmeric) and increases its absorption. I’m going to try heating it and then letting it cool down to make this iced 🙂
Yes, heat does increase curcumin absorption! If you have the time to heat then cool before making it, that’s a great idea!
I’d love to see the nutritional facts on each serving. Do you have anything like that? Thanks!
I’ve updated with a label!
I have read in a number of places that not only do you need the black pepper to activate the turmeric, but that they have to be heated. What do you know about this?
Heat increases the absorption of curcumin, but black pepper increases the bioavailability – the studies I’ve seen have not required heat. If you have the time to make it ahead and let it cool, that’s ideal! I don’t usually, though 🙂
Can I put in blender with ice or mus it be poured over ice?
You can blend it up with ice! I actually created a frappuccino style version of this recipe 🙂
https://40aprons.com/frozen-golden-milk-turmeric-latte-frappuccino/
If I doubled the receipe and kept in pitcher how many days would it still be ok to drink?
Will definitely try this, looks yummy! Is this your own photography? I was disappointed to see the recipe displayed in a plastic cup and a plastic straw.
Yep! It’s mine. It was a food styling choice to mimic to-go iced coffeehouse drinks.
I’m another person that has a question about the milk being used—I have a history of kidney stones, so almonds or almond milk on a regular basis is possibly not recommended. Do I have to use almond milk for this to work? If not, what else could I use with the coconut milk? Thanks so much.
You can definitely use all coconut milk! Make sure you use the refrigerated carton kind. You might want to use hemp or oat milk, too, if you eat those ingredients.
Can this be made in advance and stored in the fridge until time to drink? Then just pour over ice.
I used to drink the warm version where you made a turmeric paste and added it to warmed non dairy milk then added a sweeter, but time restraints stopped that now for months. But if this can be made ahead of time I will for sure start drinking it again. Thank you
You can! You’ll just want to make sure you either whisk or shake well the mixture before drinking
Thank you so much.
Hi. Just wanted to clarify that when you say “coconut milk in carton “ you mean the ones in the refrigerated section? Or are there more fatty ones in cartons in the aisle with the canned coconut milk?
That’s right! I much prefer the refrigerated carton coconut milk here because it blends so much easier and is less thick
Can I use another sweetener instead of maple syrup or honey due to on Keto diet? Like liquid stevia?
Sure!