Enjoy the benefits of turmeric and ginger with this flavourful and soothing keto golden milk turmeric latte. This no-caffeine, sugar-free, and 5-minute recipe is vegan and keto-friendly, with a paleo option.
Craving more low-carb drinks? Then try out our cucumber lemon ginger water, low-carb pina colada, and keto blueberry chia smoothie next!
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Golden milk (turmeric latte) is my go-to drink, especially during the colder winter evenings. I tend to rotate it with this Tangawizi Chai, which is equally delicious and comforting!
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why you will love this keto golden milk turmeric latte
- for starters, this turmeric latte is soothing, delicious and absolutely easy to make!
- golden milk has been proven to have numerous health benefits! Take a cup before going to bed as it also helps with sleep!
- it has no caffeine so you don't have to worry about drinking it before bedtime.
- this recipe uses almond milk instead of regular dairy, making it vegan. It is also keto-friendly, with a paleo option (I say this, because while erythritol may be considered paleo, some people may not prefer to consume it. It is for this reason that this recipe has an alternative paleo-friendly sweetener, in the name of honey or pitted Medjool dates)!!
benefits of turmeric latte
- Great for breastfeeding mums: This is only a personal observation, based on my experience. I noticed that my milk production greatly increased whilst I was breastfeeding whenever I drank one glass of turmeric latte per day.
- Weight-loss: According to research, curcumin is beneficial as it reduces insulin and leptin resistance, sets in gear the fat-burning gene-signals and reduces inflammation.
- Alzheimer's prevention: A study on the effect of curcumin on alzheimer established that curcumin, which is contained in turmeric, could prevent or slow the progression of Alzheimer’s disease by eliminating amyloid plaque build-up in the brain.
- Anti-inflammatory and painkilling properties: Turmeric is well-known for its pain-killing and anti-inflammatory properties and is listed for example, as a natural pain suppressant in the treatment of arthritis by the Arthritis Foundation.
ingredients
This is a summary of the ingredients you will need to make this recipe, as well as possible substitutions, if any.
- unsweetened almond milk - or your preferred choice of plant milk.
- powdered or freshly ground turmeric - freshly ground turmeric gives the best flavour and nutritional benefits but seeing that it may not always be readily available, it is fine to use the powdered one.
- freshly ground ginger - for the best taste experience and health benefits, I recommend using fresh ginger.
- ground cardamom, or 6 cardamom pods.
- ground black pepper - aids the absorption of turmeric as it contains Piperine, a compound that inhibits the breakdown of turmeric in the gut and the liver. It does so by increasing its bio-availability.
- coconut oil - this golden turmeric latte recipe uses coconut oil, because turmeric contains curcumin, whose absorption in the body is only maximised if it is taken with some healthy fat, such as coconut oil.
- sweetener (optional) - while this recipe uses low-carb and keto-friendly erythritol, don't be shy to use your preferred sweetener. Use honey, coconut sugar or Medjool dates for paleo.
- a pinch of ground or grated nutmeg (optional).
how to make keto turmeric milk
This is a summary of how to make this recipe. The full instructions have been provided in the recipe card below.
- Roast the spices: in a pot or saucepan, roast the cardamom, turmeric, black pepper, and nutmeg for about a minute, or until fragrant.
- Add almond milk: add the ginger, sweetener (optional) and almond milk in a slow and steady stream, then whisk to combine.
- Add the coconut oil: finally, add the coconut oil and whisk to allow it to melt.
- Pour in cups, serve warm, and enjoy!
Related recipes: Craving more low-carb and keto-friendly recipes? Then try our air fryer turkey bacon, keto chocolate cake, and red velvet coffee, next!
best milk for keto latte
When it comes to choosing the best milk for a keto latte, regular dairy milk is often replaced with lower carb alternatives to adhere to the strict carbohydrate limitations of the ketogenic diet.
- Unsweetend almond milk is a great choice due to its low carb content and light, nutty flavor. A cup of unsweetened almond milk typically contains 3.1 grams of carbs with about 2.7grams of net carbs and 1 gram of protein, making it a suitable option for making keto lattes.
- Coconut milk is another excellent option, particularly canned coconut milk, which has a rich, creamy texture that can enhance the mouthfeel of the latte. It's also low in carbohydrates and high in healthy fats, fitting the macronutrient profile of a ketogenic diet.
- Another option could be macadamia nut milk, which, like almond and coconut milk, is low in carbs and high in healthy fats. 240ml (about a cup) of macademia nut milk contains 1g total carbs, 0g net carbs, 5g fat, 1g protein (Source: carb manager). It has a slightly sweeter, creamier taste than almond milk and is also a great option for keto-friendly milk alternatives.
- Cashew milk, and brazil nut milk are other suitable alternatives you can try.
Whichever milk alternative you choose to make your keto latte, ensure it is unsweetened to avoid any hidden carbs.
tips to nail this recipe
- fresh ginger and turmeric give the best flavors, especially in terms of intensity so go ahead and use them if they are readily available to you.
- different types of milk or cream will give you different degrees of creaminess. Regular dairy cream or coconut milk will make your keto turmeric latte creamier. Almond milk and oat milk on the other hand, are more neutral in taste.
- Make an iced turmeric latte by allowing the drink to cool immediately, before pouring it over a glass filled with ice.
variations
- While this recipe uses almond milk, feel free to use your favorite types of milk or cream, such as regular dairy, coconut, or even oat milk! Keep an eye on the carb count and added sugars, if on a keto diet.
- Feel free to use your preferred sweetener, in place of the low-carb erythritol.
frequently asked questions
It is perfectly fine to take turmeric milk during breastfeeding. Incorporating a turmeric latte into your diet during breastfeeding can be a potentially beneficial move, provided it aligns with your overall dietary plan and health goals. Turmeric, the key ingredient in turmeric latte, is well-regarded for its anti-inflammatory properties, primarily attributed to its active component, curcumin. A recent study found no adverse effects in infants exposed to turmeric in milk. Taken in higher doses, turmeric can however, have the opposite effect by suppressing milk production. For this reason, you should always speak to a healthcare professional before making substantial dietary changes, especially when breastfeeding.
more paleo and low-carb recipes to love!
It doesn't just stop here, check out these other tasty and healthy drink recipes!
- This Tunisian green tea is soothing and delicious!
- Healthy Zobo (Nigerian hibiscus drink) is flavorful, and the perfect summer drink.
Made this or any of my recipes? Tag me @weeatatlast (formerly paleolowcarbkate) on Instagram, pin it on Pinterest, or like on Facebook for the latest updates! Don't forget to subscribe to my YouTube channel or our Newsletter for regular recipe notifications!
📖 Recipe
Keto Golden Milk Turmeric Latte
Equipment
Ingredients
- 2 cups unsweetened almond milk (or your preferred choice of milk).
- 1 teaspoon powdered or freshly ground turmeric
- ½ teaspoon freshly ground ginger
- 1 pinch ground cardamom (or 6 cardamom pods).
- 1 teaspoon black pepper
- 1 pinch ground nutmeg (optional).
- 1 tablespoon coconut oil
- 1 tablespoon erythritol (use honey, or two pitted Medjool dates for paleo).
Instructions
- In a pot or saucepan, roast the cardamom, turmeric, black pepper, and nutmeg for about a minute, or until fragrant.
- Add the ginger, sweetener (optional), and the almond milk in a slow and steady stream, then whisk to combine.
- Finally, add the coconut oil and whisk to allow it to melt and pour in cups. Serve this golden milk turmeric latte warm and enjoy!
Notes
- Fresh ginger and turmeric give the best flavors, especially in terms of intensity so go ahead and use them if they are readily available to you.
- different types of milk or cream will give you different degrees of creaminess. Regular dairy cream or coconut milk will make your keto turmeric latte creamier. Almond milk and oat milk, on the other hand, are more neutral in taste.
- Make an iced turmeric latte by allowing the drink to cool immediately, before pouring it over a glass filled with ice.