Golden Milk Smoothie

VG

This golden milk smoothie with fresh turmeric, ginger and mango is the perfect way to refuel after a workout. It has the protein and carbs your body needs along with anti-inflammation properties to help your body recover. This post is sponsored by Kroger.

Does this smoothie not scream spring? The bright sunny color and the flavors. And it’s so refreshing and healing for a post workout snack!

In case you missed it, I’m running a 10K race on April 14th…yes this Saturday. Eek! I honestly can’t believe it’s already here. I’m feeling excited and also really hoping the weather cooperates. (Be sure to check out my posts on sticking to my resolutions and my training plan for this race if you missed them.)

This golden milk smoothie was thought up during one of my runs. I was in the middle of a long run and was craving something light and refreshing, but wanted it to actually benefit my body too. I love golden milk lattes but don’t always crave the hot drink… so that’s where this smoothie comes in!

 Bright yellow smoothie in a mason jar with a stainless steel straw. In the background there are frozen mango chunks, a banana, fresh ginger and turmeric.

This smoothie will be helping me recover from my last few training runs and will definitely be on the menu for a post-race recovery. I hope you love it as well.

All the ingredients for a Golden Milk Smoothie in the blender with ginger, turmeric and cinnamon on top.

Ingredients Needed:

  • mango – nothing compares to the flavor of fresh mango, but I like using frozen in this recipe because it gives the smoothie the perfect texture. Mangos are a great source of carbohydrates and antioxidants. Mango is also known to reduce inflammation which is also super helpful after a workout.
  • banana – frozen banana is the key to making smoothies with a creamy, thick texture. Just be sure to freeze your banana (unpeeled) before you want to make this smoothie. 
  • Greek yogurt – adding a little yogurt boosts the protein and makes this smoothie more filling.
  • milk – I like to use unsweetened vanilla almond milk, but any milk will do.
  • turmeric – an anti-inflammatory powerhouse that compares to over-the-counter anti-inflammatory agents, as well as, some prescription medications. It has also been shown to help with joint pain and joint swelling which I can sometimes feel in my knees after a long run!
  • ginger – one of my favorite flavors and has a ton of health benefits. It helps with muscle pain and soreness and is anti-inflammatory (see a theme here?!). A must in my post-workout smoothie recipe!
  • cinnamon –  this sweet spice is not only a powerful antioxidant, but it also contains anti-inflammatory and immunity-boosting properties.
  • black pepper – I know this seems like a random ingredient in this smoothie, but it’s an important one! A chemical in black pepper helps the body absorb the key substance in turmeric. So consuming black pepper and turmeric together helps you get alllll the goods!

Bright yellow smoothie in a mason jar with a stainless steel straw. In the background there are frozen mango chunks, a banana, fresh ginger and turmeric.

Notes & Substitutions:

Dairy-free – You can use non-dairy yogurt or sub in a plant-based protein powder if you want to keep it dairy free!

Pineapple – not a fan of mango? Feel free to sub mango for pineapple or you can do a mix of both. Pineapple is rich with the enzyme bromelain, which aids in the digestion of protein and can help curb inflammation. It’s also packed with vitamin C, an important antioxidant for tissue growth and healing.

More Healthy Smoothie Recipes:

Love Mango? More Mango Recipes:

If you try this golden milk protein smoothie recipe, please be sure to leave a comment and star rating below to let me know how it turned out! Your feedback is super helpful for the EBF team and other EBF followers.

Golden Milk Protein Smoothie

5 from 18 votes
This golden milk smoothie with fresh turmeric, ginger and mango is the perfect way to refuel after a workout. It’s got the protein and carbs your body needs along with anti-inflammation properties to help your body recover.
Golden milk smoothie surrounded by mango chunks, banana, and ginger.
Prep Time 5 minutes
Servings 1

Ingredients

  • 1 cup frozen mango chunks
  • ½ frozen banana
  • 1/2 cup plain Greek yogurt, use a dairy-free substitute if needed
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric or 1 Tablespoon peeled and grated fresh turmeric
  • 1/4 teaspoon ground ginger or 1/2 Tablespoons peeled and grated fresh ginger
  • 1 cup unsweetened vanilla almond milk, or your favorite milk
  • pinch of black pepper

Instructions
 

  • Blend: Place all ingredients in a high-powered blender and blend until smooth and creamy.
  • Serve: Pour into a glass and enjoy immediately after making.

Notes

Dairy-free – You can use non-dairy yogurt or sub in a plant-based protein powder if you want to keep it dairy free!
Pineapple – not a fan of mango? Feel free to sub mango for pineapple or you can do a mix of both. 

Nutrition

Calories: 234kcal Carbohydrates: 42g Protein: 12g Fat: 3g Sodium: 231mg Fiber: 6g Sugar: 31g

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!

Do you have any races planned for this year? If you’re running the Monument Ave 10K as well, maybe I’ll see ya at the packet pickup this week or on race-day. Say hi if you see me! 

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Recipe Rating




    31 comments
    1. Jeanella D Lee
      June 27, 2021 AT 9:16 pm

      Just saw this smoothie recipe,so I haven’t tried it yet. My concern is how much sodium there is:231 grams. Because my sodium levels were high a few years, I’ve been trying to watch my sodium intake. Is this smoothie still healthy?

      1. Brittany Mullins
        June 28, 2021 AT 7:07 pm

        Hey Jeanella, I consider this recipe to be healthy, but everyone has different dietary needs so if you need to avoid this smoothie because of the sodium you could maybe try another smoothie that is lower in sodium like this avocado mango smoothie or chocolate cherry smoothie.

    2. Taylor Byers
      June 25, 2021 AT 1:51 am

      5 stars
      I must say that I LOVE the spice combination of this one. The golden milk spice combination has SO many health benefits and this smoothie takes care of just that! The mango and banana add for such great flavor and loved the usage of creamy Greek yogurt for protein!!

      1. Brittany Mullins
        June 25, 2021 AT 11:03 am

        Woo!! I love hearing this, Taylor! So glad this smoothie was a hit. Thanks so much for trying it and coming back to leave a review. I so appreciate it!

    3. Kim
      June 23, 2021 AT 12:28 pm

      5 stars
      I’ve really been trying to find more ways to add turmeric into my diet, knowing it’s health benefits, and this smoothie did so in such a great way. I was hesitant to try it, but I will definitely be making this again soon!

      1. Brittany Mullins
        June 23, 2021 AT 1:28 pm

        So glad you enjoyed this one, Kim!! Thanks for trying it and for the review. 🙂

    4. Joy
      June 21, 2021 AT 10:11 am

      5 stars
      I love how different this smoothie is. This is my second time making it and I was out of mango, so I used peach. Maybe not as traditional, but still yummy.

      1. Brittany Mullins
        June 21, 2021 AT 10:40 am

        I’m so glad you enjoyed this smoothie and love that you used peach to replace the mango! Thanks so much for the review, Joy. I really appreciate it!

    5. Amyb
      June 20, 2021 AT 6:29 pm

      5 stars
      Love this smoothie!!! Its so flavorful without being overbearing!! This one will definitely be added to my mornings!!

      1. Brittany Mullins
        June 21, 2021 AT 10:57 am

        I’m so glad you enjoyed this smoothie, Amy! Thanks for the review 🙂

Parchment paper lined with protein balls.

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