test-Protein-Packed Golden Milk Smoothie
Recipes & DIY
Protein-Packed Golden Milk Smoothie
Swanson Staff • May 6, 2021

Delicious Golden Milk Recipe

Golden milk is a delicious, calming beverage that’s typically served hot, but I’ve incorporated the same powerful spices into this smoothie so you can reap all the rewards through the spring and summer months. Turmeric is the star in this smoothie and the benefits of this ancient, adaptogenic herb are increased when a specific blend of spices is added, allowing for enhanced absorption by the body. This smoothie is packed with an assortment of antioxidants, flavorful tropical fruit and a boost of protein powder, ensuring it’s not only delicious, but nutritious as well! It’s the perfect way to start your day, giving you more energy that will help put some pep in your step.

Golden Milk Smoothie Benefits:

  • Mango – a great source of carbohydrates and antioxidants. These carbohydrates give you energy to take on your day.1

  • Banana – packed with potassium, manganese and other nutrients2 which support the body and are another great source of energy (carbohydrates).

  • Protein powder – healthy source of complete plant-based protein, providing your body the building blocks for an active day ahead.

  • Turmeric – contains healthful compounds called curcuminoids, the most powerful of which is curcumin. It’s a potent antioxidant that can support your body’s defenses by neutralizing free radicals.3

  • Cinnamon – this spice is a powerful antioxidant to help keep your body healthy.

  • Ginger – another powerhouse spice that offers a ton of benefits and is great for aiding digestion.4

  • Black Pepper – it may seem odd, but this ingredient plays an important role. Piperine in black pepper helps the body absorb the key substance in turmeric (curcumin). So, adding just a dash of black pepper alongside turmeric helps your body absorb all the beneficial properties of turmeric.5


Add additional mango and banana for a sweeter taste. Using frozen fruit allows for a thicker smoothie consistency, as does adding ice. (Bonus: add spinach for additional nutrition. You won’t taste it, but you’ll reap the rewards of its nutritional value)

Prep Time:

5-10 minutes


1 smoothie

Nutrition Facts (Per Serving):

  • Calories 240
  • Fat 4 grams
  • Carbs 32 grams
  • Fiber 5 grams
  • Protein 24 grams
  • Sugar 20 grams (0g added sugar)



Blend all ingredients together in a high-speed blender until smooth. Pour in a glass and enjoy!


Ashley Sornsin is a Nutrition Coach and the owner of BUFF protein bites. She believes food is medicine and has a passion for helping people discover that eating healthy can also taste amazing!

Connect with Ashley online: www.eatlivebebuff.com or on Social Media @ashleysornsin

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


1. Carbohydrates. Harvard School of Public Health. Read source

2. Bananas 101. Healthline. Read source

3. Curcumin. National Library of Medicine. Read source

4. Ginger. Johns Hopkins Medicine. Read source

5. Black Pepper. Healthline. Read source

Updated 4/6/22