Fit as a Mama Bear

menu icon
go to homepage
  • Recipes
  • Protein Challenge
  • Fitness
  • Shop
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Protein Challenge
    • Fitness
    • Shop
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Healthy Dairy and Gluten-Free Recipes

    Turmeric Protein Shake With Ginger [Dairy-Free]

    Modified: Oct 15, 2025 · by Shelby Stover · This post may contain affiliate links · 33 Comments

    Jump to Recipe

    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.

    Turmeric peach smoothie in a mason jar with a purple straw. Turmeric root and powder and ginger root around it.

    "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.

    SUMMARIZE & SAVE THIS CONTENT ON

    ChatGPT
    Google AI
    Perplexity
    Grok

    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.

    Jump To
    • A Quick Look At The Recipe
    • 💭Why You'll Love This Recipe
    • Ingredients and Substitutions
    • Flavor Variations
    • How To Make A Turmeric Protein Shake
    • Expert Tips
    • How To Meal Prep A Smoothie
    • Turmeric Protein Shake FAQs
    • More Dairy-Free Smoothie Recipes
    • Anti-Inflammatory Dairy-Free Turmeric Smoothie Recipe

    💭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

    Multiple ingredients like protein powder, turmeric, ginger, and milk in measuring cups with text labels over top.
    • 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

    Ice, protein powder, and turmeric in a blender.

    Step 1: Add all the ingredients to a high-powered blender and process until smooth.

    Turmeric protein shake being poured into a mason jar.

    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

    Can you put raw turmeric in smoothies?

    In smoothies, you can use either fresh turmeric root (peeled) or turmeric powder. Both are loaded with benefits though the powder sometimes blends better.

    What fruits pair well with turmeric?

    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.

    What does turmeric taste like in a smoothie?

    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.

    turmeric peach smoothie in a mason jar with a purple straw. Turmeric root and powder and ginger root around it

    More Dairy-Free Smoothie Recipes

    • a green key lime smoothie in a clear jar.
      Key Lime Pie Protein Shake [Dairy-Free]
    • Pomegranate smoothie in a glass topped with arils and a polka dot straw with a hand holding the glass on a cutting board
      Easy Pomegranate Smoothie Recipe (Dairy-Free)
    • Chunky monkey protein shake with caramel drizzled on top and chopped almonds on the shake and around it.
      Creamy Chunky Monkey Protein Shake With Homemade Caramel Sauce
    • Wooden bowl with a coffee protein smoothie in it topped with granola, chocolate chips, bananas, and peanut butter.
      High Protein Coffee Smoothie Bowl [Dairy Free]

    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!

    turmeric peach smoothie in a mason jar with a purple straw. Turmeric root and powder and ginger root around it

    Anti-Inflammatory Dairy-Free Turmeric Smoothie Recipe

    Shelby Stover
    This turmeric protein shake is filled with healthy, anti-inflammatory ingredients! It makes a delicious snack or healthy post-workout protein smoothie
    4.50 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 0 minutes mins
    0 minutes mins
    Total Time 5 minutes mins
    Course Drinks, Snack
    Cuisine American
    Servings 1 large smoothie
    Calories 299 kcal

    Video

    Equipment

    • High powered blender

    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

    Frozen fruit will always result in a creamier smoothie so opt to use frozen peaches if possible.
    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.
    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.
     
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 299kcalCarbohydrates: 38gProtein: 23gFat: 8gSaturated Fat: 4gCholesterol: 62mgSodium: 327mgPotassium: 714mgFiber: 3gSugar: 26gVitamin A: 750IUVitamin C: 78mgCalcium: 392mgIron: 2mg
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

    More Healthy Dairy and Gluten-Free Recipes

    • Baked pumkin oats with chocolate chips in a baking pan, placed on top of a wooden board.
      High Protein Pumpkin Baked Oats [Dairy-Free]
    • Caramel Apple Overnight Oats [High Protein]
    • Mini dairy-free egg bites with bell peppers in them on a white plate.
      Dairy-Free Egg Bites
    • Peanut butter chocolate buckeyes on top of a parchment paper.
      Protein Buckeyes [Dairy-Free]

    Comments

    1. GERRI PARKINSON says

      February 25, 2024 at 9:16 am

      5 stars
      This recipe is AMAZING!!!!! Loved it!!!!! I used half an orange instead of juice.

      Reply
      • fitasamamabear says

        February 28, 2024 at 2:22 pm

        Glad you loved it!

        Reply
    2. Brenda says

      January 04, 2021 at 2:45 am

      4 stars
      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.

      Reply
      • fitasamamabear says

        January 04, 2021 at 2:40 pm

        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!

        Reply
    « Older Comments
    4.50 from 2 votes

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Blond haired woman in a black sweater outside smiling at the camera

    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

    More about me

    Favorite Fall Recipes

    • Sweet potato casserole with pecan topping in a glass baking dish with a spoon in the dish.
      Gluten-Free Sweet Potato Casserole
    • Slow cooker lined with parchment paper and filled with high protein French toast casserole with blueberries with a blue spoon in the bowl.
      Crockpot French Toast Casserole (Gluten-Free)
    • One gluten-free cookie frosted with chocolate surrounded by chocolate chips with a cup of coffee and more cookies on a yellow linen behind it
      Chocolate Frosted Cashew Butter Cookies (Dairy & Gluten Free)
    • Glass bowl with roasted brussels sprouts and more sprouts on a baking tray behind it.
      Maple Candied Brussels Sprouts (No Bacon)

    Trending

    • A plate of low calorie baked oats with coconut milk cream on top.
      Low Calorie Baked Oats [High Protein, Dairy-Free]
    • Homemade peanut butter in a mason jar topped with peanuts and more peanuts around it.
      Homemade Peanut Butter [No Oil]
    • Squares of coffee fudge on a cutting board.
      Protein Coffee Fudge [Dairy-Free]
    • A scoop of protein being placed into a cup.
      Why I Switched to Beef Protein Powder After 10 Years of Vegan Powders
    • Slow cooker Hawaiian chicken with peppers and pineapples in a crockpot.
      Slow Cooker Hawaiian Chicken [Gluten-Free]
    • Sheet pan baked meatloaf with barbecue sauce and roasted vegetables.
      Gluten Free Mini Meatloaf Sheet Pan Dinner

    Fitness Tips

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches
    • Woman in maroon shirt and black pants on her hands and knees performing a glute exercise.
      What Is A Glute Burnout
    • Woman on elbows and knees on a yoga mat performing a mobility drill.
      Full-Body Mobility in Just 5 Minutes with This One Move

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.










    Rate This Recipe

    Your vote:




    Let us know what you thought of this recipe:

    This worked exactly as written, thanks!
    My family loved this!
    Thank you for sharing this recipe

    Or write in your own words:

    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.