DIY Thyme Honey Recipe for Coughs, Colds, and Sore Throats

Looking for a simple, natural way to care for coughs and colds? Thyme honey is a traditional preparation that brings together thyme, garlic, onion, and raw honey into a blend that supports respiratory health, soothes sore throats, and helps ease congestion. As the cooler months set in, having this powerful herbal preparation ready in your kitchen is a comforting way to support your family’s wellness naturally.

Why Thyme?

Familiar as a culinary herb, thyme (Thymus vulgaris) is a versatile and powerful aromatic. With its earthy, slightly minty flavor, thyme has long been valued for its ability to support the body during times of illness. Rich in volatile oils such as thymol and carvacrol, thyme offers antimicrobial, expectorant, and antispasmodic actions that make it especially helpful during coughs, colds, and congestion. Herbalists have turned to this powerful herb for centuries to loosen mucus, calm spasms, and ease irritation in the throat and lungs. In both traditional Western practice and Chinese medicine, thyme is closely linked to the lungs, where its warming and drying nature helps to open the airways, clear phlegm, and restore balance when seasonal challenges arise. Studies have shown that thyme can be effective when used in formulas for acute bronchitis, and it has also demonstrated benefits on its own in encouraging a productive cough (Bone & Mills, 2013).

When choosing fresh thyme, look for sprigs that are vibrant green with small, aromatic leaves firmly attached to the stems. Avoid bunches that appear dry, brittle, or yellowing, as these indicate the herb is past its prime. Fresh thyme should have a strong, distinctive fragrance, an easy sign that its volatile oils are abundant and ready to bring their full flavor and benefits to your preparation.

A Potent Blend of Kitchen Allies

In addition to thyme, this infused honey recipe brings together a handful of everyday ingredients—onion, garlic, and honey—to create a potent preparation that is both easy to make and effective. Each ingredient contributes its own unique qualities, working together to create a blend that supports the body and offers comfort during the cooler months.

Onion (Allium cepa) is a familiar kitchen staple with a long history of traditional use. Rich in sulfur-containing compounds and volatile oils, onion acts as an antimicrobial, expectorant, and gentle antispasmodic. Herbalists have long turned to onion for coughs, colds, and bronchitis. It helps move stubborn phlegm while soothing spasms in the upper respiratory tract, making it a gentle yet effective addition to this preparation. 

Garlic (Allium sativum), a close relative of onion, is one of the most well-studied herbs and has been valued as both for food and wellness support for thousands of years. Known for its strong antimicrobial, expectorant, and immune-supporting properties, garlic is often turned to at the first signs of a cold or flu. Garlic is believed to help stimulate the immune system, thin mucus, calm inflammation, and even support the body in moving through a fever.

Raw honey provides sweetness, but also serves as a menstruum, drawing out the qualities of thyme, onion, and garlic so their benefits are readily available when needed. Additionally, honey’s demulcent nature allows it to coat the throat, easing irritation and reducing the discomfort that comes with coughing, dryness, or soreness. This soothing action is especially valuable when swallowing feels difficult due to a sore throat or hoarseness (Green, 2000), making honey a natural companion for respiratory support.

Note: Parts in herbal recipes are most commonly measured by volume. All you have to do is select the measurement you wish to use and stick to that for the whole recipe. So for this recipe, if you use 1 cup of onion, you would use 1/2 cup of thyme and 1/2 cup of garlic, etc.

Safety notes 

Honey and garlic can both harbor spores of Clostridium botulinum (the pathogen that causes botulism). The growth of C. botulinum spores is more likely to occur in a neutral pH, a moist environment, or an environment without oxygen. C. botulinum spores are less likely to reproduce and the risk of botulism is lower in preparations with high acid (pH of below 4.6), high sugar, or high salt content (United States Department of Agriculture Food Safety and Inspection Service, 2010). Honey is approximately 80% sugar, making it high in sugar. Honey is also acidic, with a pH of 3.9 (National Honey Board, n.d.). Though many use this recipe as-is, because the honey is diluted by the garlic thus causing the sugar content to lower, some individuals choose to use a pH meter and add a splash of apple cider vinegar to keep the pH levels below 4.6. 

In Closing,

This thyme honey is one of those kitchen projects that feels both comforting and useful. With just thyme, onion, garlic, and honey, you can put together a jar that’s ready whenever a cough or sore throat shows up. It doesn’t take much effort, but the result is something you’ll be glad to have waiting in your cupboard or fridge. 

For more inspiring herbal recipes, explore the Warm & Cozy Edition of Herbal Academy’s Maker’s Magazine, where you’ll find adaptogenic teas, immune-supportive blends, and creative ways to stay nourished through the season.

REFERENCES

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy (2nd ed). Elsevier.

Green, J. (2000). The herbal medicine-maker’s handbook. Crossing Press.

National Honey Board. (n.d.). pH and acids in honeys. https://www.bjcp.org/mead/ph_acid.pdf 

United States Department of Agriculture Food Safety and Inspection Service. (2010). Clostridium botulinum. https://www.fsis.usda.gov/sites/default/files/media_file/2021-02/Clostridium_botulinum.pdf