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    Home » Drinks

    Turmeric Banana Smoothie

    October 25, 2023 by Chrissy Carroll 40 Comments

    Jump to Recipe Print Recipe

    Need a tasty breakfast before or after a tough morning workout? Looking for a smoothie snack recipe to keep you energized in the afternoon? This turmeric banana smoothie is the perfect choice! Packed with vitamins, minerals, and antioxidants, you’ll love this tasty treat that offers a boost for your well-being.

    Note: This post was originally written in 2017. The post and recipe have been updated in 2023.

    A turmeric banana smoothie in a glass mason jar next to a napkin and some fresh turmeric root.

    Ingredients and Instructions

    Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:

    Coconut milk, mango, pineapple, banana, mandarin orange, sweet potato puree, protein powder, turmeric, black pepper, and pomegranate.
    • Turmeric – I like to use fresh turmeric root in this recipe when I can find it, though not every grocery store regularly keeps it in stock. Around my neck of the woods, Wegmans usually has it, as do all the local Indian grocery stores (they’re always stocked with nutritious ingredients). It’ll be in the produce section. But if you can’t find it, you can used dried turmeric instead (which is widely available at most stores in the spice section).
    • Sweet potato puree – Great for adding a boost of veggies to your smoothie! You can use canned sweet potato puree (which for some reason is always double the price of pumpkin), or you can make homemade sweet potato puree (which is much cheaper, just requires a little prep). You can also substitute with canned pumpkin puree in this recipe if that’s easier.
    • Protein powder – This is an optional addition but helps to balance the nutrition profile of the recipe. If you’re planning to use this as a post-workout drink, I’d highly recommend using the protein powder. I like using NOW’s plant protein complex (disclosure, I partner with them sometimes) in this recipe, which keeps the recipe as a fully plant-based smoothie.
    • Black pepper – Yes, it sounds odd to put this in a smoothie, but it helps increase absorption of the curcumin in turmeric, a health-boosting compound.
    • Pomegranate (optional) – I originally developed this recipe as a New Year’s Day smoothie, so I used pomegranate as a garnish since it’s a symbol of luck at the New Year. It’s known as a symbol for abundance and prosperity (thanks to their numerous seeds)! But I still like adding the pomegranates year round as they’re a fun garnish and I like to spoon ‘em out at the end. You can buy fresh or frozen pomegranate for this. Or, just skip it if it seems like too much work!

    Once you’ve got all the ingredients, toss everything except the pomegranate arils into a blender or blender cup.

    All of the ingredients for a turmeric smoothie added to a blender cup.

    Blend that until smooth.

    A blended turmeric banana smoothie in a blender cup.

    Now pour into two glasses (or one if you’re enjoying it all yourself), garnish with pomegranate (if you want to use them), and enjoy.

    A turmeric smoothie garnished with pomegranate seeds.

    Recipe FAQ

    Here are some common questions that may come up as you’re preparing this recipe:

    Can you make a turmeric banana smoothie in advance?

    Freshly made smoothies retain the best taste, texture, and nutrition. However, this is one of the few smoothies tested that has held up well in the refrigerator overnight. If you need to make it at night, you can do so, store it in the fridge, and enjoy the next morning. Just be sure to give it a good stir or shake before drinking.

    Can you use fresh mango or pineapple in this smoothie?

    Frozen fruits are best for creating the creamiest texture. If you only have fresh on hand, try chopping and freezing them in advance. However, you can get away with using one of these fresh if the other is frozen.

    What type of turmeric is best to use in this smoothie?

    Fresh turmeric tastes wonderful in a smoothie, and is recommended. However, frozen turmeric can easily be substituted. Dry ground turmeric can also be used.

    Nutrition Benefits

    As a dietitian, I love this recipe as a nutritious snack option or as a breakfast after a tough morning workout. You can decide how much to portion out based on your hunger level and nutrition needs. For a snack, half the recipe is typically a good portion; for a meal or post-long-run smoothie, you might have the entire recipe.

    And it offers quite a few nutrition benefits! In particular, turmeric is known for its health-boosting properties, thanks to it being rich in a compound called curcumin. Research shows curcumin has possible anti-inflammatory effects.

    And for active folks in particular, a 2021 systematic review noted that curcumin supplementation was linked to reduced inflammation and oxidative stress, decreased pain and muscle damage, and better recovery and muscle performance.

    Now of course this is related to supplementation, not food – so we don’t know if these benefits translate over. But it’s certainly plausible that this could be a useful ingredient to include regularly in your diet!

    Remember to include the pinch of black pepper in the smoothie, as this helps with the absorption of curcumin from the turmeric.

    In addition to those benefits, a snack-sized serving of this smoothie also…

    • Almost 7 grams of digestive-friendly fiber, which helps support good gut health
    • 48% of your daily Vitamin A needs, essential for eyesight and immune function
    • 59% of your daily Vitamin C needs, essential for skin health and immune function
    • 11% of your daily magnesium needs, key for energy production and may have a role in exercise recovery
    • Is an excellent source of iron, helping with blood health and energy levels for runners
    This turmeric fruit smoothie is a delicious and nutritious way to kick off your morning!

    More Smoothie Recipes

    If you’re looking for more delicious smoothie recipes, be sure to give one of these a try:

    • Pumpkin coffee smoothie (perfect for fall)
    • Post-workout mango pineapple smoothie
    • Apple and arugula smoothie
    • Chocolate cherry smoothie
    • Strawberry watermelon smoothie
    • Beet greens and berries smoothie

    I hope you enjoy this turmeric banana smoothie recipe. If you get a chance to try it, feel free to leave a recipe rating below.

    A turmeric banana smoothie next to fresh turmeric, pomegranate arils, and a napkin.

    Turmeric Banana Smoothie

    Snacking in Sneakers
    This turmeric banana smoothie is a delicious and nutritious way to kick off your morning! Great for athletes, and vegan and gluten free for those with dietary needs.
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 0 minutes mins
    Total Time 10 minutes mins
    Course Breakfast, Drinks
    Cuisine American, Indian
    Servings 2 snack-size servings
    Calories 239 kcal

    Ingredients
      

    • 1 frozen banana
    • 1 mandarin orange, peeled and halved
    • ½ cup frozen mango
    • ½ cup frozen pineapple
    • ⅓ cup sweet potato puree (canned or homemade)
    • 1-inch piece peeled turmeric root (about ½ oz fresh, or can alternatively use 1 tsp ground turmeric)
    • 1 pinch black pepper
    • 1 cup ready-to-drink unsweetened coconut milk (the kind from the refrigerated section or carton, *not* canned)
    • ½ scoop vanilla plant-based protein powder (optional)
    • 2 tbsp pomegranate arils (optional for topping)

    Instructions
     

    • Blend everything except the pomegranate arils in a blender until smooth. Pour into two cups (or one large glass if drinking the full recipe) and garnish with the pomegranate arils (if using). Enjoy!

    Notes

    • Feel free to use canned or homemade sweet potato puree for this recipe.
    • The pinch of black pepper helps the body absorb the helpful compounds in the turmeric.
    • This recipe uses the ready-to-drink coconut milk which is often sold in a refrigerated carton or shelf-stable carton. It is NOT the same as canned coconut milk. Canned coconut milk is much thicker, and higher in fat and calories.
    • This recipe makes 2 medium servings or 1 large serving.
     
    Nutrition analysis (approximate based on 2 servings): 239 calories, 4 g fat, 2.5 g saturated fat, 110 mg sodium, 45.5 g carbohydrate, 6.5 g fiber, 24.5 g sugar, 8.5 g protein, Vitamin D: 6%, Calcium: 9%, Iron: 25%, Potassium: 16%
    Nutrition analysis (approximate for entire recipe): 479 calories, 8 g fat, 4.5 g saturated fat, 210 mg sodium, 91 g carbohydrate, 12.5 g fiber, 48.5 g sugar, 17 g protein, Vitamin D: 13%, Calcium: 19%, Iron: 50%, Potassium: 31%

    Nutrition

    Calories: 239kcal
    Keyword turmeric banana smoothie, turmeric protein shake
    Tried this recipe?Let us know how it was!

    Feel free to pin this post to save for later! 🙂

    A glass drinking jar filled with turmeric banana smoothie, garnished with pomegranate arils, with a text overlay with the name of the recipe.
    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Comments

    1. Kimberly Hatting

      December 29, 2017 at 1:53 pm

      I have never tried a turmeric smoothie, but I do take a turmeric supplement daily. I bet it gives the sweet fruit a little bit of a kick, huh!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:19 pm

        It definitely adds a little flavor, haha, but the coconut milk helps mellow it out.

        Reply
    2. Carrie A Groff

      December 29, 2017 at 2:46 pm

      Yum! I love drinking smoothies! I have one every day and I love adding Turmeric to it. I just recently bought a liquid turmeric which is more concentrated.

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:20 pm

        Very interesting! I’ve never seen liquid turmeric before!

        Reply
    3. Abbey Sharp

      December 29, 2017 at 3:35 pm

      5 stars
      mmm awesome smoothie combo! Looks super creamy and delicious

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:20 pm

        Thanks Abbey! It’s definitely delish 🙂

        Reply
    4. Deborah @ Confessions of mother runner

      December 29, 2017 at 4:19 pm

      I am really intrigued by the sweet potatoes in there! Great idea for a smoothie that is a little more filling.

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:21 pm

        I love that the Dole blend included it! It’s great to add some veggies to a smoothie outside of the typical greens.

        Reply
    5. Rachel

      December 29, 2017 at 4:29 pm

      Looks like a delicious smoothie!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:21 pm

        Thank you!

        Reply
    6. Kim G

      December 29, 2017 at 4:43 pm

      This smoothie looks beyond delicious! I’m getting back to drinking more smoothies in the new year and this will be included in my recipe list 🙂

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:21 pm

        I want to do more smoothies in the New Year too – I was doing them almost everyday for a while but fell out of the habit.

        Reply
    7. Wendy

      December 29, 2017 at 7:44 pm

      I actually use turmeric quite a bit in my smoothies. I buy the root from Whole Foods and grate it in. I have RA, so I’m all about anti-inflammatory foods!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:22 pm

        That’s awesome! I’m a little late to the turmeric game, haha, but am trying to figure out new ways of incorporating it.

        Reply
    8. Mikki

      December 29, 2017 at 7:48 pm

      MMM. I am always up for a new and yummy smoothie recipe.

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:22 pm

        Hope you enjoy this one!

        Reply
    9. Coco

      December 29, 2017 at 8:17 pm

      This sounds really yummy! I have plans for a 7 am Orange Theory class on NYD — this would be great for recovery from that too. 😉

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:22 pm

        Woohoo! 7am – good for you girl!

        Reply
    10. Amy Gorin

      December 29, 2017 at 8:49 pm

      Yum, this looks delish! Love smoothies!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:23 pm

        Thanks Amy!

        Reply
    11. Clarinda

      December 29, 2017 at 10:14 pm

      5 stars
      I have never tried turmeric, but I guess I should. This smoothie looks super tasty and refreshing!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:23 pm

        This is an easy way to introduce yourself to it 🙂

        Reply
    12. jill conyers

      December 30, 2017 at 4:05 am

      This looks delicious. A little bit of the tropics in the winter.

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:23 pm

        Exactly. We can pretend it’s not 10 degrees out right now, right?! 😉

        Reply
    13. Michelle @ Running with Attitude

      December 30, 2017 at 12:11 pm

      This looks delicious. I’m planning on getting back to drinking more breakfast smoothies so I’ll have to give this one a try.

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:23 pm

        Me too! I want to do more smoothies in 2018.

        Reply
    14. Atim at EffiFit

      December 30, 2017 at 2:35 pm

      I had no idea pomegranates are a sign of good luck! Can’t wait to try this smoothie!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:24 pm

        Yes! I love the idea of smashing one outside too, but I’m afraid my apartment complex wouldn’t be overly supportive of that haha.

        Reply
    15. Anna Horvath

      December 30, 2017 at 4:32 pm

      Good looking smoothies over there! I like promenade so i am happy to try this out!

      Reply
      • Chrissy Carroll

        December 30, 2017 at 5:08 pm

        Awesome, hope you enjoy it!

        Reply
    16. The Accidental Marathoner

      December 30, 2017 at 5:53 pm

      Sounds delicious! My husband uses turmeric in a lot of his dishes…I’ll have to share this recipe with him!

      Reply
      • Chrissy Carroll

        January 5, 2018 at 9:34 am

        Yes! Hope he enjoys it!

        Reply
    17. Alicia

      December 31, 2017 at 6:33 am

      5 stars
      Wow this is a delicious recipe! Looks like she enjoyed so much! I will try for my baby. Wish me best of luck!

      Reply
      • Chrissy Carroll

        January 5, 2018 at 9:35 am

        Thanks so much! He definitely did (I know, the hair throws people off for a girl, haha).

        Reply
    18. Karen Bayne

      December 31, 2017 at 10:57 am

      5 stars
      I had no idea about turmeric! New to me info 🙂 the smoothie sound like a super yummy treat.

      Reply
      • Chrissy Carroll

        January 5, 2018 at 9:35 am

        Thanks Karen! So glad you found the post interesting 🙂

        Reply
    19. Toni

      December 31, 2017 at 4:26 pm

      Looks delicious! I love turmeric for its antiinflammatory properties.

      Reply
      • Chrissy Carroll

        January 5, 2018 at 9:35 am

        Thanks Toni!

        Reply
    20. Andrea

      January 1, 2018 at 10:59 pm

      This is so interesting! I bought Tumeric after the Pioneer Woman said she uses it in a bunch of recipes and I have yet to cook a recipe where she actually uses it. Lol. I’ll give this a shot!

      Reply
      • Chrissy Carroll

        January 5, 2018 at 9:36 am

        Haha – this is the perfect excuse to break it out!

        Reply

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    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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