Thyme Syrup for Colds: Simple Herbal Recipe with Raw Honey
Have you ever seen — and more importantly, smelled — a thyme plant in bloom? The scent is heavenly, like honey infused with herbs, and the bushes hum with bees eager to reach the nectar. When thyme grows abundantly, its sweet, herbal fragrance drifts through the air, wrapping everything in its perfume.
Last spring, I foraged armfuls of wild thyme in our local mountains to preserve for winter remedies (our hot and dry summers mostly desiccate the thyme plants so the prime season for harvesting wild thyme is spring). In this post, I’ll show you how to turn this humble herb into an old-fashioned syrup for coughs, colds, and sore throats — a simple, time-tested way to care for your family through the cold season.
Thyme as a Remedy
Thyme is a time-honored remedy for colds, coughs, and sore throats — a staple for any home apothecary. It’s widely available, completely nontoxic, and wonderfully versatile. If you feel a cold coming on and don’t have any dried thyme at home, you can even pick some up from the spice section of your local grocery store.
In Medicinal Herbs, herbalist Rosemary Gladstar writes that “Thyme is completely safe and nontoxic” (p. 91), making it suitable for both children and adults. Kids may need a little convincing to take thyme on its own, as it has a slightly spicy, bitter taste — but when combined with honey in this syrup recipe, it becomes far more appealing.
Energetics and Choosing the Best Thyme
In her book Alchemy of Herbs, herbalist Rosalee de la Forêt classifies herbs according to their energetics — or their main qualities — and describes thyme as pungent, meaning warming and spicy. If you taste a fresh thyme leaf, you’ll likely agree — it’s a bit spicy, perhaps slightly bitter, and full of character. Rosalee notes that there are hundreds of thyme varieties, but the hotter, spicier ones make the best medicine (p. 170).
I like to use wild thyme in my own remedies. It grows here in hard, rocky soil and tends to be smaller, spicier, and more bitter than cultivated varieties. Because its leaves are tiny, I don’t bother removing them from the stems — I simply use the whole plant (stems, leaves, and flowers) and increase the quantity slightly to make up for its smaller size.
If you grow your own thyme, you can harvest it either before or during bloom, as the flowers are also medicinal. When you use a good amount of blossoms, your thyme honey syrup may take on a lovely pink hue (like mine did!) — a natural tint from the flower pigments.
What Does Thyme Syrup Taste Like?
Thyme syrup tastes distinctly of thyme — as it should! I like to use a generous amount so it’s potent medicinally. The bold herbal flavor is beautifully balanced by the sweetness of honey, creating a soothing, comforting syrup.
I also like to add a few slices of fresh lemon to the pot — the bright citrus pairs wonderfully with thyme’s earthy, aromatic notes. You can omit the lemon if you don’t have any, but I think it adds a lovely freshness.
In the recipe below, I give you two options:
- A thicker, sweeter syrup made with equal parts thyme infusion and honey.
- A lighter, less sweet version using two parts thyme tea to one part honey.
Both versions are effective herbal medicines — the main difference is in sweetness and shelf life. The version with more honey will keep longer in the refrigerator, so you can choose whichever suits your taste and needs best (or you can freeze the lighter, less sweet syrup in little jars to extend its shelf life).
Ingredients You’ll Need
- 1 cup thyme leaves and flowers (fresh or dried)
- 1 1/2 cup filtered water
- 2 – 3 thin slices organic lemon
- 1/2 – 1 cup raw honey
Note: I did not strip the leaves off the stems. I used wild thyme which has tiny leaves and stripping them would be very time consuming. I just packed the whole thyme stems into the measuring cup and used a heaping cup instead of a level cup to compensate for the presence of the stems. Feel free to do the same if your thyme is of a small-leaved variety.
Step-by-Step: How to Make Thyme Honey Syrup
Step 1
Place the fresh or dried thyme, along with the optional lemon slices, into a small saucepan.
Step 2
Add enough water to just cover the herbs. Avoid using too much, or your syrup will be less potent.
Step 3
Turn the heat to low and let the thyme simmer gently, with the lid slightly ajar, until the liquid reduces by about half. This should take around 45 minutes.
Step 4
Strain the liquid through a fine mesh sieve, then discard the spent thyme and lemon slices.
Step 5
Let the liquid cool slightly before adding the honey. If it’s too hot, it can damage the beneficial enzymes in the raw honey. The liquid should be warm — not hot — so the honey dissolves easily without losing its healing properties.
Step 6
Measure the liquid — I ended up with about ¾ cup of strong thyme infusion. Now you have two options:
- Equal parts (1:1) thyme infusion to honey — this makes a thicker syrup with a longer shelf life.
- Two parts infusion to one part honey (2:1) — this creates a thinner, less sweet syrup that keeps for about a month in the refrigerator.
Both versions are equally potent medicinally, so it’s simply a matter of taste and storage preference. I chose the 2:1 ratio because I didn’t want the syrup too sweet — I’ll keep some in the fridge and freeze the rest for future use.
As you can see in the photo, my thyme syrup made with two parts thyme infusion and one part honey turned out quite thin and a lovely pale pink. The color comes from the purple thyme flowers I used in the recipe (you can spot them in the photo from step 1). Thyme flowers contain anthocyanins — natural pigments responsible for their rich color. When steeped in hot water, these pigments are released, and the addition of lemon slices helps intensify the hue thanks to their acidity.
The result is not only a healing syrup but also a beautiful one — perfect for gifting during the cold season. The soft pink color makes each jar look extra special.
What Is Thyme Syrup Good For?
- There are herbs that should be taken only for a short period of time (echinacea for example). Thyme is not one of them. Because it is both potent and safe, you can use it regularly as a tonic to keep your immune system strong. For example, any time you come back from a walk out in the cold, have a teaspoon of the syrup to warm you up.
- You can take thyme syrup for indigestion or stagnant digestion (bloating, flatulence).
- It is also great for cough – especially dry cough that often keeps you up at night.
- It eases sore throat – use either the syrup for this or make a strong thyme tea and when it cools use it as a throat gargle.
How to Use Thyme Honey Syrup
- You can take it straight from the spoon: 1 teaspoon for kids, 1 tablespoon for adults, several times per day.
- Because it contains honey, this syrup should not be taken by children under 1 year old.
- Stir a spoonful into warm water or tea — just remember that high heat can destroy some of the beneficial properties of raw honey. You can still add thyme syrup to hot drinks if you like, but it will be less medicinally potent.
- This syrup also makes a flavorful addition to mocktails and sparkling water.
How to Store Thyme Honey Syrup & Shelf Life
- If you use equal parts of thyme infusion and raw honey, your syrup will keep in the refrigerator for a few months.
- If you make a lighter syrup with 2 parts thyme infusion and 1 part raw honey, you will also need to keep it refrigerated and you’ll need to use it within a few weeks (I try to use mine within a month).
- For longer shelf life, you can freeze your thyme honey syrup in tightly closed small jars.
Conclusion
I hope you’ll make a batch of this thyme honey syrup — it’s sure to come in handy when the cold season hits. Thyme is such an underrated medicinal herb! Everyone knows and loves elderberry and echinacea for colds and flu, yet few remember the humble thyme — a truly potent and versatile plant that deserves a place in every home apothecary.
I love working with herbs and will be sharing many more simple, traditional remedies in the coming weeks. If you’d like to be notified when new recipes are published, make sure to subscribe to my newsletter!
Thyme Honey Syrup
Ingredients
- 1 cup fresh or dried thyme leaves and flowers
- 1½ cups filtered water
- 2-3 slices organic lemon (optional)
- ½-1 cup raw honey
Instructions
- Place the fresh or dried thyme and optional lemon slices into a small saucepan.
- Add just enough water to cover the herbs.
- Simmer gently with the lid slightly ajar until reduced by half, about 45 minutes.
- Strain through a fine mesh sieve and discard the thyme and lemon.
- Let the liquid cool until warm, not hot.
- Combine with honey — use equal parts for a thicker syrup or two parts infusion to one part honey for a lighter version.
- Pour into a clean glass jar, label, and store in the fridge.
- Take by the spoonful or stir into warm water or tea.
Notes
- This syrup will keep in the refrigerator for up to 3 months (1:1 ratio) or about 1 month (2:1 ratio).
