If you ever have trouble sleeping, try a mug of this Warm Cinnamon Turmeric Milk. Made with your choice of milk, honey and spices, this Golden Milk has amazing health benefits.

Warm Turmeric Cinnamon Milk in a glass mug with a cinnamon stick

This Warm Turmeric Cinnamon Milk is smooth, sweet, and comforting. Sipping a warm mug of this "golden milk" is my favourite way to relax, not only because it is soothing, but because I know I am giving my body a healthy treat.

And while this warm cinnamon milk has amazing health benefits, here's another plus: it may help you sleep!

Jump to:

❤️ Why you'll love this Golden Milk recipe
🛒 Ingredients
🥄 How to make turmeric cinnamon milk
👍🏼 Helpful Tips
⏰ Save time! Make a batch of turmeric spice mix
🔁 Possible variations for special diets
😊 Health benefits of turmeric and cinnamon
🎁 Give this turmeric spice mix as a gift!
🗒 More healthy turmeric recipes
🗒More healthy drink recipes to try
📖 Recipe

❤️ Why you'll love this Golden Milk recipe

A recipe for sleep: When I'm occasionally wandering the house at 3 a.m., I'll heat up a mug of this Golden Milk and be back to sleep in no time. It has a definite calming effect on me, allowing me to relax back into sleep
Relax and unwind before bed: this golden milk is smooth and soothing.
Improve your sleep: start the night off calmly and relax into sleep.
Simple ingredients: milk (your choice of cow's milk or plant-based milk), honey, spices and optional coconut oil!
Quick to make: simply heat and stir.
Save time: mix up the turmeric spice mix in advance so you can make a mug of this in minutes.
Tasty: a slightly sweet, slightly spicy w.arm tasty beverage

Overhead view of a glass mug of Golden milk.

🛒 Ingredients

To make one cup of turmeric cinnamon milk, here's what you'll need:

milk: cow's milk, or any plant-based milk like almond milk, cashew milk, coconut milk, oat milk, etc.
honey: a teaspoon or so is all you need. If you don't have honey, you can substitute maple syrup.
coconut oil: a teaspoon. You can substitute ghee for coconut oil, or you can leave it out.
spices: ¼ teaspoon each of ground turmeric, ground ginger, ground cinnamon and ground cardamom. If you don't have cardamom, you can substitute a dash of ground cloves or nutmeg instead.
black pepper: a dash of freshly ground pepper may help your body to absorb curcumin, the active ingredient in turmeric.

Ingredients for Warm Turmeric Cinnamon Milk

🥄 How to make turmeric cinnamon milk

In a small saucepan, gently heat milk of your choice with honey and optional coconut oil over medium heat. Stir occasionally.
Bring to the point just below a boil, when small bubbles form around the edge of the pan.
Remove from the heat and whisk in the spices until well blended.
Let stand for a few minutes, then strain through a fine-mesh strainer, if desired. This step is optional. The spices that don't dissolve will settle to the bottom of your mug.
Add a cinnamon stick if you'd like, stir and sip!

👍🏼 Helpful Tips

If you have fresh ginger or fresh turmeric (and time) the flavour will be even more delicious. Use a microplane or fine grater to grate a little into the warm milk. The amount you use will depend on your preference. Start with a little and taste as you go. You can always add more.

Add a sprinkle of freshly ground black pepper (it may enhance the curcumin in turmeric) stir, and enjoy!

Saucepan and ingredients for Golden Milk

⏰ Save time! Make a batch of turmeric spice mix

Who has time to open all those little jars of ground spices and measure ingredients? Not me. Especially in the middle of the night!

After the first time I made this, I decided that once was enough, so I made a big batch and stored it in a small Mason jar. Now I just add a teaspoon of the powdered spice mix to my warm milk and honey.

Remember to add the black pepper just before serving. Pepper works hand in hand with curcumin, increasing your body's ability to absorb it.

🔁 Possible variations for special diets

This warm cinnamon turmeric milk recipe is naturally gluten-free.

Keep it keto: Use Lacanto Monkfruit Sweetener with erythritol instead of honey. Use any plant-based milk like almond, cashew, soy or coconut milk.
Keep it paleo: Use honey or maple syrup and plant-based milk.
Keep it vegan: Use maple syrup and plant-based milk.

Warm Turmeric Cinnamon Milk with a cinnamon stick

😊 Health benefits of turmeric and cinnamon

You may have heard claims that turmeric is one of the "world's healthiest foods" and that it has amazing anti-inflammatory properties. Did you know that you've probably been eating it since you were a child?

Curcumin, the pigment that gives turmeric its bright yellow colour, is an ingredient of the mustard you likely smeared on your hot dogs and hamburgers in the past.

Turmeric: This amazing root has been used as a spice in Indian cooking and medicine for hundreds of years and is a key ingredient in most curries. More recent research shows that it also has antioxidant, anti-cancer, anti-aging, anti-Alzheimer's, liver detox (the list goes on . . .) benefits. You can read 10 Proven Health Benefits of Turmeric here. It may also help to relieve joint pain.
Ginger: aids in digestion, calming the stomach, and helping you to relax.
Cinnamon: like turmeric, cinnamon has both anti-inflammatory and antioxidant properties. It may also help to control your blood sugar.
Cardamom: This spice may help to lower blood pressure, fight cancer cells, reduce inflammation and help with digestion.

I'm not a dietician. I enjoy learning about the health benefits of foods and sharing what I've found online here with my readers.

🎁 Give this turmeric spice mix as a gift!

Here's an idea for a gift for someone who might like this golden milk, too. Scoop equal amounts of the spices into a spice jar, add a cinnamon stick and a label with the recipe and give to an appreciative friend.

Warm Turmeric Cinnamon Spice Mix in jars with gift tags

See those cute little recipe tags in the photo above? Here's my gift to you! Download and print these on card stock to make gift tags.
Click here for your printable Warm Turmeric Cinnamon Milk Spice Mix gift tags.

🗒 More healthy turmeric recipes

Make a commitment to include turmeric in your diet. Your body will thank you. Try these other healthy turmeric recipes, too!

Tropical Turmeric Smoothie: my favourite smoothie
Ginger Turmeric Tonic: a refreshing turmeric tonic made with lemon, honey and ginger.
Mango Turmeric Overnight Oats: a healthy start to your day!
Honey Dijon Turmeric Chicken: easy and delicious
7 Delicious Ways to Add Turmeric to your Diet: 7 deliciously healthy turmeric recipes

When you make this turmeric cinnamon milk, please leave a comment and a star rating below. I love hearing when you've made one of my recipes! Subscribe to my newsletter and have new recipes delivered straight to your inbox.

🗒More healthy drink recipes to try

📖 Recipe