Sweet potatoes in a smoothie sounds a little weird, but once you try it, it actually makes a lot of sense. When you bake and freeze sweet potato, it blends up super thick and creamy – kind of like a frozen banana, but with a more mild flavor that lets everything else shine. I made two versions that help switch things up if you’re tired of the same smoothie: one that tastes like sweet potato pie and one that leans chocolate (my personal favorite).
Both are simple, filling, and really easy to make – but these smoothies do require an extra step. I baked two sweet potatoes for about 60 minutes, let them cool, then froze them without the skin.
Now, you could use cooled potatoes (not frozen) but I have not tested this. Ice cubes (or cauliflower rice) will need to be added and may water down the flavor a bit.
The sweet potatoes make these smoothies thick and creamy while also adding a lot of fiber. The sweet potato pie version is nutty and mild (just like the pie) while the chocolate one tastes rich and delicious. Give them a try and let me know what you think!
Reasons to Try These Smoothies
Nutrition of a Baked Sweet Potato
Sweet potatoes are functional foods providing a dense array of nutrients, specifically dietary fiber, vitamins (A, C, B6), potassium and magnesium.
A sweet potato has an estimated 1.8 grams of soluble fiber, the type of fiber that supports stable blood glucose, keeps you fuller for longer, promotes healthy digestion and reduces risk of chronic diseases.
Sweet potatoes contain anthocyanins (especially those with purple flesh), which have been shown to inhibit low‐grade chronic inflammation.
Resistant Starch
Certain starches can actually become healthier when cooked and then cooled – thanks to a process called retrogradation, which increases their content of resistant starch.
When you cook these foods and then let them cool for several hours (or overnight), some of the starch molecules rearrange into a form that resists digestion. This also creates short-chain fatty acids lik butyrate.
Butyrate plays a very important role in our gut health by lowering inflammation, reducing risk for colon cancer, improving gut barrier function, and even metabolic health.
Step-By-Step Directions
Each recipe makes one serving. These are both thicker smoothies and additional liquid can be added if you prefer a thinner consistency. Below is an image of the flesh scooped out of a potato after cooling and put into a storage bag to freeze! You could also cut it in half for easier blending.
Sweet Potato Smoothie Ingredients
- 1/2 cup, packed, frozen baked sweet potato (more purple the better). Skin removed after baking and cooling. Japanese sweet potatoes would taste best in this smoothie because they are sweeter!
- 1 1/2 tablespoons maple syrup.
- 1 cup of skim Fairlife milk, or preferred milk. This smoothie tastes best when the milk is very cold.
- 1/2 tablespoon of almond butter.
- 1/2 cup non-fat, plain Greek yogurt.
- 1 tablespoon chia seeds.
- 1/2 teaspoon of cinnamon, plus more for topping.
- 1/8 teaspoon of nutmeg.
- 1/2 teaspoon of vanilla extract.
- Pinch of salt.
- Optional: ice cubes or cauliflower rice for added thickness.
Chocolate Sweet Potato Smoothie Version
- ½ cup frozen baked sweet potato, this is about one medium sized sweet potato.
- 1 cup milk.
- 1/2 tbsp almond butter (or peanut butter).
- 1 tbsp chia seeds.
- 1 tbsp maple syrup (adjust to taste).
- 1 tbsp unsweetened cocoa powder.
- 1 scoop unflavored, chocolate or vanilla protein powder, optional.
- ½ tsp vanilla extract.
- Pinch of salt
Instructions
- Pour the milk into your blender first. This helps the blades move more easily right from the start.
- Add the frozen sweet potato (break it into smaller chunks if needed) and remaining ingredients to the blender.
- Blend on low first to get things moving, then gradually increase to high. Stop and scrape down the sides as needed. Because sweet potato is thicker than fruit, this may take longer than your typical smoothie. Let it blend for 30–60 seconds, pause, then blend again until smooth.
- Best enjoyed right away for that thick, milkshake-like texture. If too thick, add a splash of milk and adjust the taste per your preference.
If your sweet potato isn’t already frozen, just use cooked and cooled sweet potato + a handful of ice to get that same thick, milkshake-like texture.
Frequently Asked Questions
Do I have to Use a Frozen Baked Potato?
You don’t have to use a frozen baked potato – but I do recommend cooking and cooling the potato for 12 hours to increase the amount of resistant starch. Then, you will want to add 5-6 ice cubes to increase thickness and make the smoothie colder.
different variations: make it more sweet potato pie like by adding marshmallow cream.
Is this smoothie sweet?
Not overly – and that’s kind of the point.
Sweet potato has a mild flavor, so you may want to:
- add a soft date.
- or increase maple syrup slightly.
Especially if your protein powder isn’t very sweet. Or, add marshmallow cream to make this more sweet potato pie-esque.
Can I Use Store-Bought Frozen Sweet Potatoes?
These can work, but they’re usually just raw sweet potatoes without the caramelization from baking. You’ll want to cook them first, then cool/freeze for best results
Creamy Baked Sweet Potato Smoothie {Sweet Potato Pie + Chocolate Version!}
Ingredients
- ½ cup packed, frozen baked sweet potato (skin removed) Japanese sweet potato = sweeter
- 1½ tablespoons maple syrup
- 1 cup skim Fairlife milk or preferred milk very cold
- ½ tablespoon almond butter
- 1/2 cup plain Greek yogurt
- 1 tablespoon chia seeds
- 1 teaspoon cinnamon, plus more for topping
- ½ teaspoon vanilla extract
- ⅛ teaspoon nutmeg
- Pinch of salt
- Whipped cream
- ½ cup frozen baked sweet potato, ~1 medium sized sweet potato
- 1 cup milk best if very cold
- 1 tablespoon chia seeds
- ½ tablespoon almond butter
- 1 tablespoon maples syrup
- 1 tablespoon unsweetened cocoa powder
- Pinch of salt
- 1 scoop unflavored, vanilla or chocolate protein powder
- ½ teaspoon vanilla extract
- Whipped cream
Method
- Pour the milk into your blender first. This helps the blades move more easily right from the start.
- Add the frozen sweet potato (break it into smaller chunks if needed) and remaining ingredients to the blender.
- Blend on low first to get things moving, then gradually increase to high. Stop and scrape down the sides as needed. Because sweet potato is thicker than fruit, this may take longer than your typical smoothie. Let it blend for 30–60 seconds, pause, then blend again until smooth.
- Best enjoyed right away for that thick, milkshake-like texture. If too thick, add a splash of milk and adjust the taste per your preference.
Notes
- I baked the sweet potatoes at 400 degrees F for 60 minutes, cooled, and froze without the skin in a sandwich bag. Freeze in smaller chunks for easier blending.
- If using a cooled (not frozen) potato, add ice cubes or frozen cauliflower rice.