Boost your immune system and speed up recovery with this creamy Turmeric Protein Shake! Made with just a few nourishing ingredients like coconut milk, turmeric powder, and frozen peaches, this golden milk smoothie is packed with anti-inflammatory nutrients.
"This recipe is AMAZING!!!!! Loved it!!!!! I used half an orange instead of juice." - Gerri Parkinson
A Quick Look At The Recipe
- ⏲️Ready In: 5 Minutes
- 👪Serves: 1
- 🍽 Calories and Protein: 299 kcals and 23 grams of protein
- 📋 Main Ingredients: Frozen peaches, turmeric powder, coconut milk, ginger, and more.
- 📖 Dietary Notes: Dairy-free, gluten-free, can be made grain-free, paleo, and vegan depending on the protein powder.
- ⭐ Why You'll Love It: Filled with healthy, anti-inflammatory ingredients to make a delicious snack or healthy post-workout protein smoothie.
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This turmeric protein shake recipe is a powerhouse of wellness and flavor designed to reduce inflammation, aid in recovery, and give your immune system a boost, just like this gut healing smoothie. It’s creamy, dairy-free, and naturally sweet thanks to frozen fruit and type of coconut milk. If you’re a fan of golden milk or just want a delicious post-workout shake, this turmeric smoothie hits the mark.
I started adding turmeric powder to my shakes during cold and flu season (this mango turmeric smoothie is great too), but this blend stuck around all year. It tastes amazing, and takes just minutes to make. In fact, I created a whole e-book dedicated to Superfood Smoothies to help you boost your immune system.
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💭Why You'll Love This Recipe
Easy to make: This turmeric smoothie recipe uses easy, kitchen ingredients to come together in 5 minutes.
Delicious: The frozen peaches and ginger are a nice flavor contrast, and you don't get any bitterness from the turmeric.
Allergy-friendly: Not only is it immune-boosting, but it's naturally dairy-free and gluten-free. Depending on the protein powder you choose, it can also be vegan or paleo as well.
Ingredients and Substitutions
- Frozen Peaches: The peaches balance any bitterness from the turmeric, and using frozen ones will leave the shake with a creamier texture ( learn more about how to build a well-balanced smoothie).
- Ground turmeric powder: The powder is used to make it easy because not everyone has fresh turmeric root on hand. Learn more about the benefits of turmeric and how to use it.
- Protein powder: The protein powder you choose can and will make a difference to the texture and flavor of the smoothie recipe. I recently switched to beef-based protein powder, but you can use vegan if that suits your lifestyle. Opt for vanilla flavor as it mixes best with the rest of the ingredients.
- Black pepper: Not listed in the ingredients but black pepper does help you ABSORB the curcumin in turmeric. I always add just a pinch to the smoothie.
- Substitution: Know that you don't NEED the lemon juice, but it adds to the healthiness of the smoothie recipe. The orange juice is used to sweeten the smoothie, and you could use dates instead
See the recipe card for full information on ingredients and quantities.
Flavor Variations
Frozen fruit: Frozen peaches are nice and light, but mango is a delicious twist, too. Frozen banana or pineapple is tasty too, along with the coconut milk for a tropical flavor.
Protein powder: In place of vanilla protein powder, you could use a superfood protein powder, a chocolate one, or a fruit-based one. If you love the flavor, it will shine through.
Toppings: The easiest way to customize a smoothie is with some delicious smoothie bowl toppings like coconut, berries, or nut butter.
How To Make A Turmeric Protein Shake
Step 1: Add all the ingredients to a high-powered blender and process until smooth.
Step 2: Pour the ginger turmeric protein shake into a mason jar and enjoy.
Expert Tips
Adding the ice in last will ensure your smoothie blends better as it's easier for the machine.
Black pepper is not listed in the ingredients, but it does help you ABSORB the curcumin in turmeric.
For this anti-inflammatory turmeric protein shake, I used ground turmeric powder. However, fresh turmeric root works just fine. That said, ground turmeric powder is more concentrated than the root. Begin by using 1.5 tablespoons of fresh turmeric if replacing the powder.
In place of almond milk, any non-dairy milk will work. You can also opt for homemade hemp milk to reduce unnecessary oils and additives.
The protein powder you use will alter the taste and texture of the smoothie:
- Beef protein powder: My personal favorite. If you use Equip protein, the smoothie will be sweeter but thicker. If you use Paleo Pro Protein, the smoothie is as close to natural as it gets. Code "mamabear" on both will save you some money.
- Vegan protein powder: If you're using a pea-based protein powder, the smoothie will have a thicker texture, and if using a fermented protein, you'll probably have to add extra liquid. Vegan proteins aren't always sweet, so adjust the turmeric shake as needed.
- Egg white protein powder: This will froth your smoothie up a lot.
How To Meal Prep A Smoothie
Smoothie recipes can actually be half made in advance to save yourself time in the morning. To do this, combine all the ingredients except the dairy-free milk into a plastic baggie. Pop it into the freezer. When you need it, break it apart a bit on the counter, add the milk to the blender, dump the baggie and blend!
Turmeric Protein Shake FAQs
In smoothies, you can use either fresh turmeric root (peeled) or turmeric powder. Both are loaded with benefits though the powder sometimes blends better.
Tropical fruits like peaches, mango, and pineapple pair well with turmeric as it keeps the flavor sweet. However, fruits like berries will offer more antioxidant benefits.
On it's own, turmeric has an earthy flavor that's almost bitter. This is why combining it with fruits in a smoothie helps mask the bitterness and instead tastes more light and refreshing.
More Dairy-Free Smoothie Recipes
If you tried this Turmeric Ginger Protein Shake Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Anti-Inflammatory Dairy-Free Turmeric Smoothie Recipe
Video
Equipment
Ingredients
- 1 cup frozen peaches about 12 slices
- 1 teaspoon ground turmeric powder
- 1 scoop vanilla protein powder
- 1 tablespoon lemon juice
- 1 tablespoon coconut milk
- ½ cup orange juice (freshly squeezed)
- ¾ cup almond milk
- 1 teaspoon fresh ginger chopped
- 3-4 cubes ice
Instructions
- Add all ingredients into a high powered blender with the ice going in last.
- Blend until smooth and creamy.
- Pour into a mason jar and enjoy.
Notes
- Beef protein powder: My personal favorite. If you use Equip protein, the smoothie will be sweeter but thicker. If you use Paleo Pro Protein, the smoothie is as close to natural as it gets. Code "mamabear" on both will save you some money.
- Vegan protein powder: If you're using a pea-based protein powder, the smoothie will have a thicker texture, and if using a fermented protein, you'll probably have to add extra liquid. Vegan proteins aren't always sweet so adjust the turmeric shake as needed.
- Egg white protein powder: This will froth your smoothie up a lot.
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
GERRI PARKINSON says
This recipe is AMAZING!!!!! Loved it!!!!! I used half an orange instead of juice.
fitasamamabear says
Glad you loved it!
Brenda says
Great recipe! Omitted orange juice and coconut milk- none on hand. Also, increased milk to a cup, added splash of water and used salted caramel protein powder since that was all I had. Was a bit concerned about the taste but turned out fantastic!!! Do keep in mind that wasn’t very sweet, big plus for me.
fitasamamabear says
Thanks so much for dropping by with kind words! Ahh salted caramel protein would be delicious in this! Salted caramel protein makes everything better haha I'm with you though, I don't need things overly sweet. Glad you enjoyed it!