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This quick and easy iced golden milk latte, made with anti-inflammatory turmeric and oh-so-cozy spices, is an unbelievably delicious, nourishing beverage that only takes a couple of minutes to make. It’s also a great swap for caffeine so you can enjoy it literally any time of day!
A Note from Cheryl
If you absolutely have to skip one of the spices in this recipe, 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.
You need the black pepper to activate the turmeric, though, so don’t skip it! I promise your drink won’t taste peppery!
How to Make This Recipe
See recipe card below for full list of measurements, ingredients, and instructions.
Shake, Shake, Shake
Add everything to a cocktail shaker and shake well! Make sure to put ice in the shaker – it’ll help everything mix well, and it’ll chill the ingredients rapidly.
Cheryl’s Tip: No cocktail shaker? Add everything (except the ice) to a bowl and whisk well!
serve & Enjoy
Strain the latte mixture from the cocktail shaker into serving glasses filled with fresh ice. Drink it right away or all the spices will settle to the bottom!
Golden Milk & Ayurveda
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.
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?
Looking for something warm and cozy? Try my easy golden milk recipe!
Health 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.
Please keep in mind that we are not medical professionals, nor do we play them on the internet. Information presented in our posts is never meant to replace the opinions and advice of any professional familiar with your specific needs and medical history. We highly recommend that you to speak to your doctor before making any dramatic diet or lifestyle changes.
Recipe Variations
- Make it Vegan or Dairy Free: Use your favorite unsweetened, plant-based milk of choice. If you use coconut milk, make sure it’s the kind from a carton. Canned coconut milk is too thick to use here.
- Make it Keto or Low Carb: Replace the maple syrup with your favorite maple-flavored liquid keto sweetener (Lakanto makes a good one!). Use an unsweetened, keto-friendly or low-carb milk, too.
Making changes to a recipe can result in recipe failure. Any substitutions or variations listed are simple changes that I believe will work in this recipe, but results are not guaranteed.
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 Recipe
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
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?
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Frequently Asked Questions
Sure! In general, you’ll want to use roughly 3 times as much of the fresh version as you’d use of the dried. For this recipe, that would be 4.5 teaspoons fresh turmeric and ¾ teaspoon fresh ginger.
There’s nothing scientifically proving that curcumin (the anti-inflammatory property in turmeric) effectively battles inflammation. That being said, Ayurveda has believed for millennia that turmeric supports the body’s natural response to inflammation.
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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!