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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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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)!
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
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!
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!
Delicious and healthy at the same time 💕. I will be making this often.
Wonderful! So happy you enjoyed it.
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.
I agree, turmeric is definitely a strong ingredient. I hope you find a way to make it work for you!
I love this! Sweet and spicy. This is will definitely be my alternate for coffee or chai.
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.
Loved this recipe! Also love those drinking glasses- do you have a source?
Thanks for the compliment! Unfortunately, they are no longer available where I bought them!
Wow nice post thank you for share this post
Glad you enjoyed it!
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!
It’s so tasty AND healthy!
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.
Our nutritional information is based on the average amounts for our ingredients, but these levels can definitely vary from one milk to another.
This is delicious! Made it with a smoothie machine – still frothy the next day. Tastes like the decadent version of healthy!
This is also one of my favs! Glad you love it!