Honey Lemon Ginger Tea (For a Sore Throat)

This honey lemon ginger tea is my hot beverage of choice on a cold day or at the first sign of a sore throat or a stuffy nose.

It takes just 5 minutes and calls for simple ingredients – fresh lemon juice, ginger, and honey. It’s a delicious natural remedy with numerous health benefits.

tea in a white mug with fresh lemon and ginger.

I started making this tea many years ago, becoming my go-to choice for the cold season. My whole family loves it, too. This recipe is one of a few home remedies I turn to when my family and I experience cold symptoms because it’s so easy to make, the ingredients are easy to find, and it works.

You may also like my recipes for elderberry syrup and homemade vapor rub.

Honey Lemon Ginger Tea Benefits

Powerful Natural Ingredients – Honey, lemon, and ginger have a long history of being recognized as powerful ingredients with numerous medicinal and nutritional benefits (source). When combined with hot water, the ingredients make a delicious hot drink perfect for cold winter days or a soothing drink when you have a cold.
Easy to Customize – Add fresh mint, turmeric, or even a green tea bag to make a custom tea with different flavors and health benefits.
Family-Friendly – The whole family can enjoy this lemon tea recipe (well, anyone over 1 year old due to the honey).
Single Cup or Large Batch – This recipe makes enough for 1 cup of tea, but you can easily triple the recipe and make it a saucepan on the stovetop to make enough for the family (or multiple mugs).

Before you get started: What You’ll Need

Ingredients

1 cup hot water – Use a tea kettle, the stovetop, or the microwave to warm the water to a comfortable temperature (somewhere between warm water and boiling water is perfect). If you have a kettle with a temperature reading, I recommend 205F.
1 1-inch slice of fresh ginger – Ginger has a long history of use for natural remedies. Ginger has been used for nausea, bloating, gas, and upset stomachs and may help soothe a sore throat by relieving inflammation (source and source).
1/2 fresh lemon – Lemons are high in the antioxidant vitamin C. 1 ounce of lemon juice is such a great source of Vitamin C – it contains up to 21% of the daily recommended intake. (source)
1 tablespoon honey – According to the Mayo Clinic, “Honey alone may be an effective cough suppressant. Honey appeared to be as effective as a common cough suppressant ingredient, dextromethorphan, in typical over-the-counter doses.” (source) That’s enough to use honey as a home remedy for a cold. Honey also has anti-inflammatory properties and antibacterial properties (source). I also use honey as a face wash and soothing face mask.
Pinch of salt (optional) – I add a pinch of mineral-rich salt (like Real Salt or sea salt) for the minerals and to enhance the sweet honey.

How To Make Sore Throat Tea: Recipe Steps

Fresh lemons cut in half. — Cut a lemon in half and slice the ginger while the water boils.

Add ingredients to a mug and pour hot water over the ingredients. — Cut a lemon in half and slice the ginger while the water boils.

Step 1 Boil Water – Use a tea kettle, the stovetop, or the microwave to warm the water to a comfortable temperature. If you have a kettle with a temperature reading, I recommend 205F.
Step 2 Add the ingredients to a mug – Add the hot water, ginger slices, honey, a pinch of salt, and squeeze the juice out of the lemon into the mug. Stir the ingredients to dissolve the honey and infuse the ingredients in the hot water. Let the tea steep for about 5 minutes to infuse the ginger.
Step 3 After 5 minutes, press the ginger down to the bottom of the mug to help bring out the “juice.” There’s no need to strain the tea from the ingredients after it steeps.

The tea is now ready to enjoy. Sip and enjoy!

How to Make a Large Batch of This Recipe

My recipe makes enough for 1 cup of tea. To make multiple cups at one time:

Add ingredients to saucepan – Add 3 cups of water, 4-5 1-inch slices of fresh ginger, 2 halved lemons (squeeze the lemons in the water, then add the lemon to the water), and a couple pinches of salt.
Boil on Stovetop – Bring to a boil on the stovetop over high heat, then reduce to a low simmer for 5 minutes.
Add to a mug with honey – Pour the hot lemon tea into a mug (or mugs) and add 1 tablespoon of honey to each mug, stirring the soothing honey into the hot tea.
Storage & Reheating – Strain extra tea from the ingredients (using a sieve and bowl underneath to separate the lemon and ginger from the tea). The tea may be stored in the fridge in an airtight container for up to 5 days. Reheat on the stovetop or in a mug in the microwave until warm, then stir in the honey.

Variations & Substitution Tips

Different variation ingredients on a plate: fresh mint and powdered turmeric.

Variations

Add Fresh Mint – Add a spring of fresh mint to this honey ginger tea. The hot water will release a lovely peppermint flavor from the leaves, creating a delicious herbal tea.
Add Turmeric – Add 1/4 teaspoon ground turmeric to the mug. Follow this recipe for a turmeric tea.
Add a Green Tea Bag: If you enjoy this beverage in the morning, add a green tea bag for the caffeine boost.

Substitutions

Ground Ginger – Add 1/2 teaspoon of ground ginger instead of fresh ginger.
Lemon Juice – Instead of squeezing out the juice from a fresh lemon, use 1 tablespoon of bottled lemon juice.

Recipe FAQs

Can I use lime juice instead of lemon juice? Yes, you can. The flavor profile will be more of a sour tea since limes taste more tart.
Can I use maple syrup instead of honey? No, for the soothing benefits, honey is best.
What type of honey is best to use? Any type of runny honey (not thick, creamed honey) works best. I love to pick up raw local honey (wildflower or orange blossom varieties are my favorite for taste). Manuka honey is expensive but a popular choice for medicinal purposes. Any store-bought honey works.
Can I drink this if I don’t have a sore throat? Yes, enjoy this tea anytime.

More Natural Remedies

Homemade Vapor Rub – For congestion and the sniffles. My homemade variation uses essential oils to help with relief.
Elderberry Syrup – Used by some people to boost the immune system during cold season.
Bath Salts – There’s nothing like a hot bath when you’re not feeling well. Here’s my favorite bath salts to add to a warm bath.
Soothing Lip Balm – When you have a cold, keeping your lips hydrated is important (chapped lips aren’t fun). Here’s my favorite homemade lip balm recipe.

Honey Lemon Ginger Tea (For a Sore Throat)

This honey lemon ginger tea is my hot beverage of choice on a cold day or at the first sign of a sore throat or a stuffy nose. It takes just 5 minutes and calls for simple ingredients – fresh lemon juice, ginger, and honey.

Course Drinks

Cuisine American

Keyword honey and lemon for a sore throat, honey and lemon tea for sore throat, honey lemon tea sore throat, lemon tea for sore throat, sore throat lemon and honey, Sore Throat Tea

Prep Time 3

Cook Time 2

Total Time 5

Servings cup (see notes for multiple cups)

Calories 79kcal

Author Kristin Marr

Cost $2

Equipment

1 mug for making the tea
1 kettle or saucepan and stovetop or microwave for warming the water

Ingredients

1 cup water
1 1-inch slice fresh ginger cut in half or 1/2 teaspoon ground ginger
1/2 lemon about 1 tablespoon lemon juice
1 tablespoon honey
1 pinch of salt

Instructions

Boil Water – Use a tea kettle, the stovetop, or the microwave to warm the water to a comfortable temperature. If you have a kettle with a temperature reading, I recommend 205F.
Add the Ingredients to a Mug – Add the hot water, ginger slices, honey, a pinch of salt, and squeeze the juice out of the lemon into the mug. I also like to place the squeeze lemon half in the mug. Stir the ingredients to dissolve the honey and infuse the ingredients in the hot water. Let the tea steep for about 5 minutes to infuse the ginger.
Press Down Ginger – After 5 minutes, press the ginger down to the bottom of the mug to help bring out the "juice." There's no need to strain the tea from the ingredients after it steeps (unless you prefer not to have the large chunks of ginger in the mug).
The tea is now ready to enjoy!

Notes

To make multiple cups/servings (3 cups):

- Add ingredients to saucepan – Add 3 cups of water, 3 1-inch slices of fresh ginger, 2 halved lemons (squeeze the lemons in the water, then add the lemon to the water), and a couple pinches of salt.

- Boil on Stovetop – Bring to a boil on the stovetop over high heat, then reduce to a low simmer for 5 minutes.

- Add to a mug with honey – Pour the hot lemon tea into a mug (or mugs) and add 1 tablespoon of honey to each mug, stirring the soothing honey into the hot tea.

- Storage & Reheating – Strain extra tea from the ingredients (using a sieve and bowl underneath to separate the lemon and ginger from the tea). The tea may be stored in the fridge in an airtight container for up to 5 days. Reheat on the stovetop or in a mug in the microwave until warm, then stir in the honey.