Turmeric Latte with Protein
(Golden Milk, Ayurvedic beverage with a Protein Boost)
Protein per serving: 25g
Calories (with 2% milk): ~380 kcal
Fiber per serving: 1g
Fun Fact:
In Ayurveda, turmeric is considered a healing spice that balances inflammation, supports digestion, and promotes restful sleep — especially when paired with warm milk and calming spices. I grew up drinking this delicious, soothing drink my mom made.
Ingredients
- 1 ½ cups 2% milk
- 1 scoop whey protein powder (about 25g protein)
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- 1 pinch black pepper (boosts turmeric’s absorption)
- 1 tsp raw honey or maple syrup
- ¼ tsp vanilla extract (optional)
- 1 tsp ghee or coconut oil (optional, for richness and absorption)
Instructions
- Heat the milk: In a small pot, warm 2% milk over medium heat until hot but not boiling.
- Add spices: Whisk in turmeric, cinnamon, black pepper, and optional vanilla until thoroughly combined.
- Cool slightly & blend in protein: Remove from heat and let sit for 30 seconds. Whisk or blend in the protein powder until smooth.
- Sweeten, if desired: Stir in honey or maple syrup, along with optional ghee or coconut oil.
- Serve warm: Pour into a cozy mug, sprinkle a little extra cinnamon on top, and enjoy.
Optional Notes & Swaps
- Dairy-Free Version: Swap 2% milk for unsweetened almond, oat, or soy milk and use a plant-based protein powder (pea or rice).
- No protein powder: Omit it for a traditional bedtime drink. It becomes a soothing sleep ritual.
- Batch tip: Mix the dry turmeric, cinnamon, and pepper together in advance so you can scoop and go.
Nutritional Highlight Block
Protein per serving: 25g
Fiber per serving: 1g
Calories (with 2% milk): ~380 kcal
Note: Calories will vary depending on your milk and protein powder choice.
Fun Fact:
Combining turmeric with black pepper and a source of fat (like ghee or coconut oil) dramatically increases its absorption — making this a potent anti-inflammatory drink. But both ghee and coconut oil add extra calories.
Shop Turmeric Latte Essentials:
Organic Turmeric, Protein Powder, Modern Glass Mug, Raw Honey and Cinnamon Powder
