Creamy Golden Milk Turmeric Banana Smoothie

Quick Recipe Version (TL;DR)

• Yield: 2 servings
• Prep Time: 5 minutes
• Cook Time: 0 minutes
• Total Time: 5 minutes

Quick Ingredients

• 2 medium ripe bananas, sliced (frozen if possible)
• 2 cups (480 ml) milk of choice (dairy or plant-based)
• 1 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger (or 1 teaspoon fresh grated)
• 2 teaspoons honey or maple syrup
• 1 teaspoon vanilla extract
• 1 pinch freshly ground black pepper
• 1 pinch fine sea salt (optional)
• 1 cup ice cubes (about 8 standard cubes)

Do This

• 1. Slice bananas (use frozen slices for a thicker, creamier smoothie).
• 2. Add milk, bananas, turmeric, cinnamon, ginger, honey/maple, vanilla, black pepper, and salt to a blender.
• 3. Add the ice cubes on top.
• 4. Blend on high for 45–60 seconds, until completely smooth and creamy.
• 5. Taste and adjust sweetness or spices if needed; blend again briefly.
• 6. Pour into 2 glasses and, if you like, garnish with a light dusting of turmeric and cinnamon.
• 7. Serve immediately while cold and frothy.

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Why You’ll Love This Recipe

• Creamy, cozy golden milk flavor in a refreshing, drinkable smoothie.
• Turmeric, ginger, and cinnamon bring antioxidants and warm spice without being overpowering.
• Banana adds natural sweetness and thickness, so you can use very little added sweetener.
• Ready in about 5 minutes, with simple ingredients you can keep on hand.

Grocery List

• Produce: Ripe bananas, fresh ginger (optional, for extra zing).
• Dairy: Milk of choice (dairy, oat, almond, or coconut), plain yogurt (optional, for extra creaminess).
• Pantry: Ground turmeric, ground cinnamon, ground ginger (if not using fresh), honey or maple syrup, vanilla extract, black pepper, fine sea salt, ice cubes, nut butter and chia seeds (both optional).

Full Ingredients

Golden Milk Smoothie Base (2 servings)

• 2 medium ripe bananas, sliced (about 240 g total; frozen slices recommended)
• 2 cups (480 ml) milk of choice (dairy, oat, almond, or coconut all work well)
• 1 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger or 1 teaspoon finely grated fresh ginger
• 2 teaspoons honey or maple syrup
• 1 teaspoon pure vanilla extract
• 1 pinch (about 1/16 teaspoon) freshly ground black pepper
• 1 small pinch (about 1/16 teaspoon) fine sea salt (optional, but enhances flavor)
• 1 cup (about 8 standard cubes) ice cubes

Optional Creaminess Boost

• 1/4 cup (60 g) plain yogurt (Greek or regular)
• 1 tablespoon almond butter or cashew butter

Optional Toppings and Garnishes

• 1 small pinch ground turmeric
• 1 small pinch ground cinnamon
• 1 teaspoon honey or maple syrup, for drizzling
• 1 teaspoon chia seeds or hemp seeds, for sprinkling

Step-by-Step Instructions

Step 1: Prep the bananas and optional fresh ginger

If you have time in advance, peel and slice the bananas into 1–2 cm rounds and freeze them in a single layer on a tray for at least 2 hours. This gives your smoothie a thick, milkshake-like texture. If you are making the smoothie right now and do not have frozen bananas, fresh ripe bananas work too; just expect a slightly thinner drink.

If you are using fresh ginger instead of ground, peel a small knob of ginger and finely grate it until you have 1 teaspoon. Set it aside. Measure out the remaining ingredients so they are ready to go: milk, turmeric, cinnamon, ginger, honey or maple syrup, vanilla, black pepper, salt, and ice cubes.

Step 2: Load the blender with liquids and spices first

Pour the 2 cups (480 ml) of milk into your blender jar first. Adding liquids to the bottom helps the blades catch everything quickly. Sprinkle in the ground turmeric, ground cinnamon, ground ginger (or the grated fresh ginger), black pepper, and the pinch of salt if using. Add the honey or maple syrup and vanilla extract.

Starting with the liquids and spices lets the turmeric and cinnamon disperse better, so you avoid clumps and get that beautiful, even golden color throughout the smoothie.

Step 3: Add bananas, ice, and any creaminess boosters

Next, add the sliced bananas to the blender. If they are frozen, break apart any big clumps so they spread out around the blades. Add the 1 cup of ice cubes on top. If you are using yogurt or nut butter for a richer smoothie, dollop them in now as well.

Do not overpack the blender past its maximum fill line. If your blender is smaller, blend this recipe in two batches, using half of each ingredient per batch.

Step 4: Blend until velvety smooth

Secure the lid tightly. Start blending on low speed to get everything moving, then gradually increase to high. Blend for 45–60 seconds, or until the smoothie looks completely smooth and the color is a uniform deep golden yellow with no visible banana chunks or spice specks concentrated in one place.

If your blender struggles, stop and scrape down the sides with a spatula, then blend again. Add a splash (1–2 tablespoons) of extra milk if needed to help it along, especially if you used fully frozen bananas and yogurt.

Step 5: Taste and fine-tune the flavor

Turn off the blender and carefully remove the lid. Taste a small spoonful of the smoothie. If you prefer it sweeter, add another 1 teaspoon of honey or maple syrup. If you would like a little more warmth, add a tiny extra pinch of cinnamon or ginger. For a more intense golden milk flavor, you can add an additional 1/8 teaspoon of turmeric.

Blend again for 10–15 seconds to incorporate any adjustments. Remember that turmeric is quite earthy, so add it in small amounts and taste as you go.

Step 6: Serve, garnish, and enjoy

Pour the smoothie into 2 glasses. For a golden milk look, lightly dust the tops with a small pinch of ground turmeric and ground cinnamon. If you like, drizzle a thin swirl of honey or maple syrup over the surface and sprinkle with chia or hemp seeds for extra texture and nutrition.

Serve immediately while the smoothie is cold, frothy, and at its creamiest. If it sits for a while, give it a quick stir or brief re-blend before drinking to recombine any separation.

Pro Tips

• Use frozen bananas for best texture: Frozen banana slices make the smoothie thick and milkshake-like without needing ice cream.
• Do not skip the black pepper: Even a tiny pinch boosts the absorption of curcumin (the active compound in turmeric) and is barely noticeable in the flavor.
• Adjust turmeric gradually: Start with the measured 1 teaspoon; add more only in 1/8 teaspoon increments to avoid an overly earthy or bitter taste.
• Choose your milk for the mood: Coconut milk gives a richer, dessert-like smoothie; almond or oat milk keeps it lighter.
• Blend long enough: Turmeric and cinnamon can clump; blending for a full 45–60 seconds ensures a silky texture and even color.

Variations

• Protein-packed version: Add 1 scoop of vanilla or unflavored protein powder and 1 tablespoon nut butter. You may need an extra 1/4 cup milk to keep the texture drinkable.
• Warm golden milk smoothie: Use room-temperature (not iced) ingredients, then gently warm the blended drink in a saucepan over low heat, stirring frequently, until just steaming but not boiling, about 3–5 minutes.
• Tropical twist: Replace half of the banana with 1/2 cup (80 g) frozen pineapple or mango for a bright, fruity note that pairs well with turmeric.

Storage & Make-Ahead

This golden milk smoothie is best enjoyed fresh, right after blending, when it is at its thickest and frothiest. If you have leftovers, pour them into a jar with a tight lid and refrigerate for up to 24 hours. The mixture may separate as it sits; simply shake well or give it a quick blend again before drinking. For longer storage, you can freeze the smoothie in ice cube trays, then re-blend the cubes with a splash of milk for a nearly instant smoothie later. For prep-ahead convenience, freeze banana slices in portions and keep all the spices together in a small jar so you can quickly measure and blend on busy mornings.

Nutrition (per serving)

Approximate values (for 1 of 2 servings), using 2% dairy milk and honey, without optional yogurt or nut butter: about 250 calories; 6 g fat; 40 g carbohydrates; 4 g fiber; 28 g sugars (mostly from banana and milk); 8 g protein; 90 mg sodium. Actual nutrition will vary depending on the type of milk, sweetener, and any optional add-ins you use.