This post may contain affiliate links. Please see our disclosure policy.
This ginger smoothie is perfect for an energy boost! With fresh ginger, mango, and chia seeds, this smoothie is delicious and packed with fiber and omega-3’s.
If you’re looking for a smoothie that is easy and quick to make, anti-inflammatory and also delicious, this mango ginger smoothie will be perfect for you. Normally I love to make my homemade electrolyte drink, homemade ginger ale, or anti-inflammatory smoothie for pain relief, but this is great alternative without any greens.
The fresh ginger provides a little bit of spiciness without being overpowering, and compliments the mango nicely for a refreshing and energy-boosting drink. If you prefer a similar recipe without ginger, try my mango kiwi smoothie.
Table of Contents
Why You’ll Love This Recipe
I’m always looking for natural relief for nausea, pain, and dizziness, because of my story with vestibular migraine. Ginger is one of those amazing foods that has been studied for migraine pain management, and is well known for it’s anti-inflammatory properties.
I tested this ginger smoothie on a day I was experiencing more head pressure and pain with hormonal and weather changes. It immediately provided relief! You’ll love this recipe because it is:
- Simple – Just a few ingredients that can be mostly stored in your pantry or freezer to have on hand.
- Quick – Made in less than 5 minutes!
- Protein and fiber – This contains protein, plus fiber and omega-3’s from the chia seeds which are all great for brain health.
- Fits most diets – Gluten free, dairy free, Heal Your Headache diet and Mediterranean diet.
Ingredients
Here are a few ingredients you need to make this smoothie with ginger, but the full recipe can be found in the card below.
- Frozen mango or mango blend – I found a blend at Central Market that was frozen mango and kiwi and it was perfect for this. It ended up being about 1 1/4 cups of mango and about 1 kiwi. You can make it all with frozen mango, but I love the addition of kiwi too!
- Fresh ginger – A fresh ginger knob is essential for the flavor of this recipe. You will need about a 2-3 inch piece for 1 tablespoon grated.
- Chia seeds – Recommend using black chia seeds.
- Protein powder – I recommend one with a mild flavor and unsweetened. I use Sprout Living Pumpkin Seed in all of my recipes, which is my favorite migraine-friendly protein powder. I find whey, collagen, and pea protein to be fairly common migraine triggers, but feel free to use them if they’re not an issue for you.
Substitutions
Because this smoothie has such few ingredients, I don’t recommend any major changes to it without compromising the flavor.
- Less spicy – Consider decreasing the amount added to 1-2 teaspoons.
- Increased hydration – Use coconut water for added electrolytes.
- Chia seeds – Omit if you don’t like them or have them on hand.
- Mango ginger smoothie – Use all frozen mango instead of kiwi.
How to Peel and Grate Ginger
- Step 1: Use the side of a spoon or a peeler to peel the skin off the ginger. If using a spoon, slide it up and down on the side of the skin till the brown part is removed.
- Step 2: Use a grater or zester to grate the ginger into fine pieces. This will help it blend evenly into the smoothie!
How to Make a Ginger Smoothie
- Step 1: Add frozen mango, fresh grated ginger, protein powder, chia seeds, and water to the blender.
- Step 2: Blend till smooth, about 1 minute. Taste and adjust with any added sweetness.
Make Ahead
This is one smoothie that actually can be made ahead at least an hour before drinking, and stored in the fridge without massive textural changes. Just stir well before drinking. The chia seeds do get more gelatinous with time.
To meal prep – Place frozen mango, ginger, protein powder, and chia seeds in individual containers or bags, then dump in the blender with water to combine.
Ginger Smoothie FAQ
Ginger can be a great addition to smoothies because it offers lots of natural anti-inflammatory and pain-relief benefits. It also provides a great flavor! Ginger goes well with mango, pear, apple, and bananas.
Yes! You should peel fresh ginger before blending in a smoothie. Peeling and grating, or cutting into very small pieces, will help it to blend better.
It is ok to blend ginger for items that will be strained like homemade ginger juice, but for smoothies like this, it’s best to grate it before blending. That way you don’t miss any larger chunks of ginger.
Smoothies are one of the best options for when you feel nauseous. My go to on high nausea days is homemade ginger juice, homemade electrolyte drink, or electrolyte popsicles.
Ginger Recipes
Juices
How to Make Ginger Juice (Blender or Juicer)
Drinks
Homemade Electrolyte Drink with Coconut Water
Smoothies
Anti-Inflammatory Smoothie
Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟 review in the recipe card! Don’t forget to tag me @thedizzycook on Facebook and Instagram, and follow along on Pinterest for more great recipes!
Ginger Smoothie
Ingredients
- 1 1/2 cups diced frozen mango blend (about 1¼ cups frozen mango and 1 frozen kiwi)
- 1 tablespoon grated fresh ginger
- 2 teaspoons chia seeds
- 1 scoop plain protein powder*
- 1 cup filtered water
- 1-2 teaspoons optional: maple syrup
Instructions
- Add frozen mango and kiwi, ginger, protein powder, to a blender and blend for about 1 minute, or till combined and smooth. Taste and add maple syrup, if needed.
Notes
- If you can’t find a frozen mango/kiwi blend, try 1 1/4 cups of frozen mango and 1 frozen kiwi, or just use all mango.
- This was tested with 1 scoop of pumpkin seed protein powder. I recommend a mild flavored protein powder.
- This recipe has a kick. If you don’t like a lot of ginger spice, decrease the amount to 1-2 teaspoons.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
MY NEW GO-TO EVERY MORNING! Absolutely DELICIOUS. Because I’m lazy and hate when ginger gets fuzzy in my fridge, I’ve been substituting ginger juice for the ginger and water – LOVE LOVE LOVE. Feel like I’m actually getting a ‘treat’ when it’s something healthy! Thank you, Alicia!
This smoothie is absolutely delicious! I had frozen sliced ginger ( I buy a big piece, peel , slice and freeze) and frozen mango on hand. I and have made this daily for the past three days , it’s so refreshing and satisfying
Thanks so much, Kim!
can you use fresh fruit instead of frozen? I haven’t tried the protein powder that you recommended. can you explain how the pea powder can be a trigger for some? thanks
Hey! If you used fresh it wouldn’t make a thick, cold smoothie. You could definitely do it this way but I don’t think the texture will be good. Yes, I have a full explanation on migraine attacks from protein powder.
This recipe is amazing. Completely got rid of my pain and an easy way to drink ginger while still delicious.