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"
linda spiker says
I love peaches with turmeric!
fitasamamabear says
It's a yummy combination!
The Food Hunter says
This sounds wonderful and like something I need to try
fitasamamabear says
It's a super tasty one!
Emily @ Recipes to Nourish says
This sounds delicious!!! My little one is on my lap right now and said it looks yummy too. I love all of the flavors in this.
fitasamamabear says
Haha my little one actually loved it too so hopefully yours feels the same! Too cute 🙂
Melissa@Realnutritiousliving says
I love the turmeric and ginger to balance out the sweetness of the peach!Yum!
fitasamamabear says
Yes! Two kick butt roots!
Jean says
Such a great idea to add turmeric! Looks so delicious and refreshing
fitasamamabear says
Turmeric has sooo many benefits! I put it in everything:D
Jamie King says
I never think to make a peach smoothie and I don't know why! It sounds so good...and of course with turmeric, getting the anti-inflammatory goodness (plus I hear also cholesterol reduction, or so I hear), sign me up!
All She Things says
Turmeric is a magic spice. It has so many health benefits and properties that it's impossible to count on the fingers. This recipe is great and I am surely going to try it 🙂
- http://www.allshethings.com
fitasamamabear says
It is a magic spice! With so many benefit it's silly to ignore!
Annmarie says
I love this flavor combo!! Pinned for later so I can give it a try! 🙂
fitasamamabear says
Thank you! I'm obsessed with peach smoothies 😀
Emily says
I was totally in the mood for something creamy and citrusy tonight and this was perfect!
fitasamamabear says
Wahooo!!! It's sooo yummy 😀
Anna says
This recipe sounds amazing. I know how beneficial turmeric is so I'll have to try it in a smoothie. Thank you.
fitasamamabear says
I have turmeric obsessions (seriously haha) But give it a shot and let me know what you think of it!
hal says
I'm embarrassed to say I have stillllll not tried turmeric & at this point I have no excuse - I gotta get on this for the new year!
fitasamamabear says
Haha not to worry.. there's always time to give it a try 😉
Americas On A Stroller says
It looks so nice and healthy. I checked also the Mango Orange Green shake and it will be the first one to try from your recipies 🙂
fitasamamabear says
Ohh mango orange one is one of my daughters favorites- it's a tasty one. Give it a shot and please let me know what you think! We're smoothie fiends in this house so it's nice to hear others opinions too 🙂
Erica says
I really like adding turmeric to my recipes, so this sounds great! I've never had peaches in a smoothie before, but I find most fruit works well in a smoothie. And if not, the next time I think I'll give mango a try instead.
fitasamamabear says
No peaches?! I adore peaches in smoothies because they're one of the fruits that help make smoothies creamy- which is always yummy!
Jennifer Corter says
I've got to try this for sure. I know turmeric has anti-inflammatory properties, and with my chronic illness, this would probably help me!
fitasamamabear says
Yay! Give it a shot and let me know what you think. Turmeric is insanely helpful when taken regularly. If you want pure anti-inflammatory benefits for illness, have you looked into taking curcumin supplements? It's the main component in turmeric- chat to your doc about it.. or just make super tasty smoothies each day 😀
Farrah says
It's been cold as crap lately but I'm somehow still craving smoothies for whatever reason! :O I'm gonna have to try this! <3
fitasamamabear says
Haha yup I feel you. I'm -30 here and it sucks! That said... I still love a daily smoothie! So many healthy ingredients to cram in lol