Golden Milk Smoothie

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 smoothie surrounded by mango chunks, banana, and ginger.

Golden Milk Protein Smoothie

Brittany Mullins
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.
5 from 9 votes
Prep Time 5 mins
Servings 1
Calories 234 kcal

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: 234kcalCarbohydrates: 42gProtein: 12gFat: 3gSodium: 231mgFiber: 6gSugar: 31g
Tried this recipe?Let us know how it was!

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




    22 comments
    1. 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!!

    2. Teresa Thorne
      June 17, 2021 AT 4:53 pm

      5 stars
      After being in the heat all day I couldn’t wAit to make this refreshing smoothie. I used truvani’s tumeric w black pepper and the green + protein. It did not disappoint
      Thank you

      1. Brittany Mullins
        June 18, 2021 AT 11:18 am

        I’m so glad you enjoyed this smoothie, Teresa! Thanks for trying it and coming back to leave a review. I really appreciate it!

    3. nadnourishment
      June 11, 2021 AT 4:46 pm

      LOVE, LOVE, LOVE this smoothie!!!
      I have it after a very intense workout it. It so satisfying and refreshing!

      1. Brittany Mullins
        June 11, 2021 AT 5:22 pm

        Woo!! I love hearing this! Thanks for the review. I really appreciate it!

    4. Joy
      June 11, 2021 AT 2:37 pm

      This was great. I enjoyed the unique flavors.

      1. Brittany Mullins
        June 11, 2021 AT 5:21 pm

        I’m so glad this smoothie was a hit, Joy! Thanks for the review 🙂

    5. Isadora
      June 10, 2021 AT 12:40 pm

      5 stars
      I always love a golden milk latte; this was just as great as a smoothie! Worked great with pineapple

      1. Brittany Mullins
        June 10, 2021 AT 2:09 pm

        So glad you enjoyed this smoothie, Isadora! Thanks for tying it and for the review. I so appreciate it!

Parchment paper lined with protein balls.

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