Golden Milk Smoothie
Published Apr 10, 2018, Updated Dec 01, 2022
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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!
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.
- 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!
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:
- Easy Blackberry Smoothie
- Carrot Cake Smoothie
- Health Nut Smoothie
- Strawberry Banana Smoothie
- Healthy Smoothie Bowl
- Chocolate Peppermint Smoothie
Love Mango? More Mango Recipes:
- Mango Jicama Slaw (Trader Joe’s Copycat Recipe)
- Coconut Mango Chia Pudding
- Mango Curry Trail Mix
- Mango Avocado Smoothie
Golden Milk Protein Smoothie
- 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
- 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.
Nutrition information is automatically calculated, so should only be used as an approximation.
This was great. I enjoyed the unique flavors.
I’m so glad this smoothie was a hit, Joy! Thanks for the review 🙂
LOVE, LOVE, LOVE this smoothie!!!
I have it after a very intense workout it. It so satisfying and refreshing!
Woo!! I love hearing this! Thanks for the review. I really appreciate it!
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
I’m so glad you enjoyed this smoothie, Teresa! Thanks for trying it and coming back to leave a review. I really appreciate it!
Love this smoothie!!! Its so flavorful without being overbearing!! This one will definitely be added to my mornings!!
I’m so glad you enjoyed this smoothie, Amy! Thanks for the review 🙂
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.
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!
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!
So glad you enjoyed this one, Kim!! Thanks for trying it and for the review. 🙂
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!!
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!
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?
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.
WOW! I made this smoothie with unsweetened coconut milk, and IT. IS. AMAZING! Definitely a new favorite.
Hi Teresa, I’m so glad to hear you liked it! Thank you for coming back to leave a comment and review, I so appreciate it!
made it without the mango. with a bit of frozen zucchini. Delicious!
WOO! I am glad to hear that you are loving this recipe. Thank you for your review + star rating, I so appreciate it!
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