The best anti-inflammatory Turmeric Smoothie is made with golden milk, a variety of tropical fruit like pineapple, papaya, or mango, and fun mix-ins. This Turmeric Smoothie is packed with fiber, healthy fats, and a whole lot of nourishment for a paleo and vegan-friendly option to keep your immune system strong and gut health thriving. Toss the ingredients in a blender for a quick breakfast or healthy snack!
In recent years, turmeric has been a huge trend in the health and wellness space and for good reason! While it’s not a magic cure-all like some celebrities and influencers would like you to believe, it is filled with incredible health benefits. Plus, it’s an easy ingredient to add into your daily routine with quick recipes like the golden milk smoothie featured in this post, turmeric tea, vegetable stir-frys, breakfast recipes and more. Personally, I’ve been using this spice for years. With recipes like Turmeric Ginger Lemonade and smoothies such as this Chai Spiced Turmeric Smoothie Bowl, it has been an incredible aid in my husband’s recovery from hard runs and intense physical exercise.
However, I can’t take credit for discovering the amazing benefits of this spice. Originating from the turmeric plant in India and Southeast Asia, the use of turmeric dates back centuries. Today, it is a common ingredient in most curry recipes and is used to improve a wide variety of conditions. Don’t worry, we’ll get into those details more a bit later.
Are you ready to get blending this turmeric smoothie recipe? I thought so. Take a look at this video to see just how quick it is, and keep reading to find the best tips and tricks, nutrition benefits, and more!
What is Vegan Golden Milk & How to Make It (with Video)
Golden milk, also known as turmeric milk, is a combination of dairy-free milk, turmeric, pepper, ginger or cinnamon, and a sweetener of maple syrup or honey. Once mixed, the milk takes on a bright golden color and adopts a sweet and spicy flavor. This drink is traditionally served warm and used almost as a tea to comfort and relieve illnesses. While there are health benefits associated with all of the ingredients in golden milk, the true star of the show is the turmeric.
What is Turmeric Good for?
Turmeric is widely regarded as one of the most beneficial natural supplements available and is used in everything from recipes to medicines. The secret to turmeric’s effectiveness is the curcumin found in the plant which has extreme anti-inflammatory properties. It is also a powerful antioxidant that can help fight against oxidative stress in the body. As a result, turmeric contains a wide variety of health benefits including:
- Improved brain function – Curcumin is believed to boost levels of the brain hormone BDNF. This hormone helps decrease age-related brain function and brain degenerative diseases. (source)
- Lowered risk of heart disease – Curcumin assists in the functioning of the endothelium (the lining of your blood vessels) which helps regulate blood pressure and blood clotting.
- Alzheimer’s disease prevention – Curcumin has been shown to be able to cross the blood/brain barrier and aid in reducing oxidative stress and inflammation in the brain as well as the body.
- Regulated blood sugar – Curcumin reduces the activity of certain liver enzymes that release sugar into the bloodstream. But at the same time curcumin also will activate enzymes that store sugar as glycogen (source). So really, it’s all about improving the insulin receptor when sugar is released.
- Reduced risk of cancer – While it is not conclusive, studies are showing that curcumin may aid in reducing the growth of cancerous cells and preventing the growth of existing tumors.
Nutrition Tip: To get the most “bang for your buck” out of turmeric, the curcumin needs to be extracted. This is why we make a “tea” using milk rather than just adding a dash of turmeric to this tropical golden vegan smoothie. Plus, the dash of pepper used in the golden milk helps you really absorb the nutrients from the curcumin.
Fresh vs. Dried Turmeric: Is There a Difference?
Before we decide which is better to use, let’s first clarify the difference between fresh and dried turmeric. Found in the produce section of grocery stores, fresh turmeric looks very similar to ginger. Meanwhile, dried or ground turmeric is a powder commonly found in the spice section.
To make the powder, the turmeric plant is peeled, boiled, dried, and ground. In the process, it loses some of its essential oils and flavor. As a result, it is best to buy turmeric fresh. However, for convenience’s sake, ground turmeric will work just fine.
Tropical Smoothie Add-Ins
I’m all about using fresh ingredients to make tropical smoothies, and this recipe is no different! While it’s already loaded with good-for-you ingredients and delicious all on its own, the best smoothies are customizable to your tropical taste buds! Due to the high content of fruit in this golden milk smoothie, it tends to have a higher carb content. So, to create a more balanced meal, I like to add in ingredients such as chia seeds, flax seeds, hemp seeds, protein powder, or even collagen for added nutrients and fiber to help keep me full. When deciding on the best fruit pairing for your smoothie consider these fruits and their health benefits:
- Pineapple – Pineapples are high in vitamins such as vitamin C and manganese. They are also high in antioxidants and contains enzymes that promote healthy digestion.
- Mango – Mangos are high in vitamin C, copper, and folate. They can help improve skin health, boost immunity, and support healthy heart function.
- Banana – Bananas are a great source of potassium, vitamin B6, manganese, and vitamin C. As a result, they can help moderate blood sugars, improve insulin sensitivity, and decrease the occurrence of cramps.
- Papaya – Papayas are great for aiding in digestion as well! They contain key vitamins and minerals; such as vitamin A, vitamin K, vitamin C, and magnesium that support immunity and bone health.
- Ginger – Ginger can be used to combat nausea, lower blood sugar, treat chronic indigestion, improve brain function, reduce the effects of osteoarthritis, and more.
- Coconut – Coconuts are high in B vitamins, manganese, copper, and iron. They’re a great source of electrolytes, can help promote blood sugar control, and manage cholesterol levels.
Make Ahead Smoothie Tips + Storage
I would not recommend making a full smoothie ahead of time as it would become soggy. However, you can prep the ingredients beforehand! Feel free to make the golden milk up to 5 days in advance. Just be sure to store it in the fridge.
To make life even easier, you can also prep the rest of the smoothie ingredients and keep them in baggies. To do this, just chop all your fruit, and store them in a Ziploc bag in the freezer for up to 6-9 months.
Then, when you’re ready to make your smoothie, all you have to do is toss the ingredients in a blender, and blend away!
If you’re looking for more healthy smoothies or snacks that happen to also taste incredible, or more anti-inflammatory recipes I’ve got you covered. Of course, if you make this turmeric smoothie or any of my other recipes, I’d love it if you let me know in the comments below.Print
Tropical Turmeric Smoothie
- Total Time: 15 minutes
- Yield: 20 – 24 ounces 1x
- Diet: Vegetarian
This vegan Turmeric Smoothie recipe with golden milk is the perfect breakfast or easy snack made with tropical ingredients such as turmeric, pineapple, mango, ginger, and banana for a naturally sweetened, paleo, & kid-friendly recipe that can be prepped in minutes and taken on the go!
- 16 to 18 ounces (2 + cups) coconut or almond milk (plain and unsweetened)
- 2 teaspoons to 1 tablespoon honey, maple syrup, or agave (adjust to your liking)
- 1 teaspoon ground turmeric
- ½ teaspoon ground ginger
- pinch of black pepper
- brewed golden milk (above)
- 1 small banana (fresh or frozen)
- 1 to 1-½ cups diced pineapple or papaya (fresh or frozen)
- 1 cup diced mango (fresh or frozen)
- optional fresh mint to garnish.
- optional add ins –protein powder, chia seed, flax, etc.
- First, brew the golden milk by combining all 5 ingredients into a small saucepan or stock pot. Bring to a quick boil and reduce to a low simmer for 5 minutes. Whisk until blended.
- Remove from heat and let cool down to room temperature, or place in the fridge for 10 minutes.
- Add the fresh/frozen fruit to a blender and pour the cooled golden milk on top. Add any optional mix-ins you desire.
- Blend until smooth. Serve immediately with fresh mint (optional) or pour in to cups and place in fridge for serve later.
For thicker smoothies, use frozen fruit.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: drinks
- Method: blender
- Cuisine: american
- Serving Size: 8 ounces
- Calories: 182
- Sugar: 28.6 g
- Sodium: 166.7 mg
- Fat: 3.2 g
- Saturated Fat: 0.2 g
- Carbohydrates: 39 g
- Fiber: 4 g
- Protein: 3 g
- Cholesterol: 0 mg
Keywords: kid-friendly, paleo, vegan, vegetarian, smoothie, tropical, turmeric, golden milk, breakfast, snack, banana, pineapple, mango, papaya
Don’t forget to stay tuned for new recipes every week!
This recipe was originally posted in May 2016 and was updated with new photos and instructions in May 2021.
This smoothie recipe combines so many ingredients that I love! The turmeric, sweet potato, and maple syrup- it’s SO good!
Did you add sweet potato? Hadn’t thought of that!
I loved learning about how good Turmeric is for us!
SO glad you enjoyed it Ashley!
All of my favorites! I can’t wait to make it again!
I Like this Its provide good Information
My 2 1/2 year old loves this smoothie and drinks half of mine every morning. Should I worry about him drinking this daily? (I’m not sure if the medicinal properties may be detrimental for a toddler?) Thanks for this great recipe!
I think it’s fine! Not to worry. <3 Let him sip away.
Your addition of coconut cream/milk to smoothies is something I agree with!! Love the texture
Thank you! I prep breakfast in our house the night before (aka overnight oats) would the smoothie be still yummy and as nutritional if I blended it the night before? Or would it need to be made and enjoyed immediately? Also, what is the benefit of brewing the milk vs blending ingredients together?
Sure! You can blend the night before. Brewing the milk just helps extract the turmeric (Curmeric) compounds and it blends together flavorwise, quite nicely.
Thank you! I prep breakfast in our house the night before (aka overnight oats) would the smoothie be still yummy and as nutritional if I blended it the night before? Or would it need to be made and enjoyed immediately?
Love tumeric, this looks great!
And if you’d ever like a copyeditor, please let me know. A few typos in this article…
haha yes, I need one! as you can see.
This looks like some work but so worth it. In East Indian culture, we drink the golden milk (with cinnamon in it too) after childbirth. Supposed to be very healing and cleansing.
Great addition! More antioxidants! and love that cinnamon!
Cara's Healthy Cravings
I adore turmeric based drinks! A very popular and traditional drink in Indonesia is called Jamu, it is so delicious, I make it all the time.
Oh i gotta try that drink next! what’s in it?
Cara's Healthy Cravings
Fresh turmeric, ginger, tamarind, coconut sugar, black pepper…you make a paste with the turmeric and ginger, simmer it like a tea with the other ingredients and water, strain and enjoy!
Is there anything that I can substitute for papaya, because I am so sorry to say this but I cannot STAND that fruit! XD Otherwise, this turmeric golden milk looks beautiful! The colors just POP so well!
Haha yes! Try strawberries or more mango!
Jody - Fit at 58
Turmeric & papaya – so good for you & yummy!!! I am not a tea person so… 🙂
Yes! so good. and don’t worry, it’s not a tea. It’s just brewed like it. you’d love. Good for metabolism. <3 hehe
I’ve been alllll about turmeric lassis the last couple of years and am psyched to try your golden milk using coconut milk – it looks sooo flavorful and I love all the health benefits!
Ohhh the lassis!! I gotta try that
rachel @ Athletic avocado
Yet another reason why I need to get more numeric! This looks so refreshing and delicious!
Sure do!! Let me know if you try it
I LOVE golden milk recipes. They have some amazing turmeric lattes here in Sydney and I love them. I love the look of this smoothie too! I have been loving tropical fruits since I have been in Oz. Papayas, mangos etc -SO GOOD. I wonder if I can say love one more time in this comment!?
Well I LOOOOOVE IT AND YOU
I LOVE golden milk and adding turmeric to smoothies! Can’t wait to try this one
Let me know whatcha think!
Michele @ paleorunningmomma
Now this is number one on my list of smoothies to try! Absolutely perfect and a good reminder that I’ve been wanting to try golden milk, I could totally use it lately!
Yes!! You will love! Post run recovery perfection
Kristy @ Southern In Law
Hello goodness! This is a seriously power packed smoothie!
Power packed indeed! And so needed
Erin @ Erin's Inside Job
I feel like matcha is also making a comeback even though I’ve had some for like 3 years in my pantry haha. Also, I have SO much turmeric, just let me know if you need any 🙂
Haha same! I think mesquite needs to come back too. Love that stuff
Lauren @ The Bikini Experiment
Turmeric is a miracle spice. Excellent for inflammation. This recipe is awesome. Thank you xo Lauren
thanks for sharing!
Amanda @ .running with spoons.
So I feel healthier just LOOKING at the gorgeous smoothie… I can’t imagine how much better it would be if I was actually drinking it. Oh man. I haven’t hopped on the golden milk bandwagon yet, but you’re definitely making me want to give it a go!
I think this needs to be your cookbook fuel, yes? <3
Shashi @ RunninSrilankan
I am a big fan of turmeric – in curries and sautes – anything savory – but, Lindsay, this is blowing my mind! Love how you combined papaya and mango (my all time favorite fruits) with turmeric in this smoothie – deeelicious and deeeelightful!
I knew you’d looove! Add beets next, right?
Ellen @ My Uncommon Everyday
Perfect! I’m really interested in turmeric’s anti-inflammatory benefits, so I just bought some at the farmer’s market this weekend and I’m looking for ways to use it. Just added this to my list!
I definitely need to get my hands on some turmeric! You’re right — it’s everywhere these days! Thanks for more healthy inspiration!
When are we going to be neighbors? Cause we could share everything Xxoo
Love this Lindsay! I love my tropical smoothies and turmeric milk so this is the best of both!
I knew you would appreciate ❤️❤️❤️
So thought of you!! Love your tropical smoothie creations
Laura @ Sprint 2 the Table
Golden milk?! No I have NOT tried that, but it’s definitely something we both need. Vegas loves it when I learn new trick like this… really… 😉
Ellen Allard (Gluten Free Diva)
This looks great! I’ve been looking for a turmeric-based smoothie. I’m on it! Thanks so much for sharing!
Let me know if you try it Ellen! Xxoo
Jessica @ A Kitchen Addiction
I wish I was starting my day with one of these smoothies!
Golden milk is popping up all over the place and I still haven’t tried it! Looks so delicious- the turmeric gives it such a pretty color!
I love putting turmeric in my smoothies – this looks so good!
Megan @ Skinny Fitalicious
I’m on it! But no banana for me. I can only eat them in breads!
Let me know if you give it a whirl friend!
Erin @ The Almond Eater
Yesssss to turmeric, and yes to COLD turmeric beverages vs. warm.
You know it! Food twin
Alysia at Slim Sanity
You’re always using ingredients I never buy and I love it! Such good inspiration to get me out of my cooking shell 🙂
Oh mama! Get turmeric. You need that boost. Ps how are you?
Rebecca @ Strength and Sunshine
Turmeric makes our lives better <3
Linz @ Itz Linz
i feel like turmeric is all the rave right now! this tropical smoothie sounds awesome!
Susie @ SuzLyfe
SO I guess definitely don’t give this to my husband (he would totally spill it on himself). The man can’t be trusted with anything. He tends to fling food at himself as it rushes towards him mouth. Um, SLOW IT DOWN sir.
thats my husband. Even when he swears he won’t spill. LOL!