Thick and creamy Sweet Potato Smoothie made with 2 1/2 cups of veggies and loaded with vitamin A & C, fiber, antioxidants, and healthy fats! Tastes like sweet potato pie and a delicious way to get in more veggies! Paleo, vegan, and dairy free.
Sweet potato in a smoothie!? Heck yes! It is one of my absolute favorite additions to smoothies so today I’m sharing the ultimate sweet potato smoothie!
It’s thick and creamy and legit tastes like sweet potato pie, except with out all the added sugar! Perfect for breakfast, snack, or even dessert. And did I mention it’s full of veggies for ETGveggies!?
Smoothie are one of my absolute favorite ways to sneak in some veggies. It’s amazing because you can’t taste them and you can pack so many in too! This sweet potato pie smoothie has 2 1/2 cups total – 1 1/2 cups of cubed sweet potatoes and 1 cup of frozen cauliflower rice.
Some of you guys said your significant other or kids don’t like veggies, so it’s hard to get them to eat them/you don’t eat as many. I totally get it. Michael didn’t used to be the best eater, but after almost 7 years of dating and me constantly making food and having him eat it, he is so much better.
But at times he still doesn’t get enough vegetables. I swear the guy could live off of white rice and pizza. So I will make smoothies for him and “sneak” them in. I say “sneak” because he knows I’m adding them in there, but you could totally sneak them in for kids or significant others. With the right flavor combinations, I promise they won’t know!
How to make a Healthy Smoothie
While I am usually a big fan of chewing your foods, I absolutely love a cold thick AF smoothie. They are easy to make, you can pack in the nutrients, and with so many different things you can add, the flavors are endless! While smoothies are great for packing in some fruit, veggies, healthy fats, and protein, it is very easy to go overboard and make them not so healthy.
Lots of times smoothies at smoothies or juice shops are loaded with sugar. I used to work at a smoothie place and I kid you not, some of them can come close to 100 grams of sugar! WHAT?!?! It obviously depends on what kind of smoothie you are getting, but still, that is way too much.
That is why I love to make them at home – I can control what goes in them and how much protein, fat, carbs, and sugar are in them.
Ingredients for making a healthy smoothie:
- Use unsweetened milk. When using a nut milk, make sure it is unsweetened.
- Load up on the veggies. Vegetable are a great way to to add some low calorie bulk to smoothies. You can either use starchy/higher carb ones or lower carb ones. Some of my favorites are sweet potato, cauliflower rice, kale, spinach, beets, zucchini, butternut squash, and carrots.
- Stick to one serving of fruit. Yes fruit makes them delicious and adds sweetness, but try to stick to one serving. Some of my favorites are berries, banana, pineapple, mango, cherries, peaches/nectarines, pears, apples, melons…so many fruits work! If you want to use a few different fruits, try to use half a serving of each.
- Add in some protein to keep you full. I always add chocolate or vanilla protein powder (use the code ‘EATTHEGAINS’ to save 15%)or collagen.
- Add some healthy fats to keep you full. Try things like nut butter, chia seeds, hemp seeds, flax, avocado, coconut milk, nuts, and seeds. Stick to 1 serving though (unless you are looking to gain weight).
- Add some some flavor additions – spices like cinnamon, pumpkin pie spice, fresh ginger, turmeric, and raw cacao powder all add great flavor enhancers without adding any sugar.
- If sweetening it, use a natural sweetener. If I want to sweeten my smoothies some, especially if they don’t have any fruit, I like using a little maple syrup, honey, or dates. A little goes a long way and they also have other nutritional benefits.
How to make Sweet Potato Smoothie
The beauty of smoothies is that they are so easy! Literally dump all your ingredients into your blender and blend it up. They make great options for quick and on-the-go meals or snacks. Here is what you need to make a sweet potato smoothie:
- frozen sweet potato
- cauliflower rice
- almond butter
- unsweetened vanilla almond milk
- maple syrup (optional)
This smoothie takes a little extra work as we are using frozen sweet potatoes. I find this is so much better than mashed or canned. All you have to do it bake a sweet potato until soft, cut it into large chunks, and freeze. Whenever we bake up a bunch of sweet potatoes for meal prep, I will always set a couple aside to freeze. It’s easier this way and we usually have them on hand to throw into smoothies.
The rest is just as easy as adding everything to you blender (I used my Vitamix) and blending it up. I suggest adding a little less than 1 1/2 cups almond milk and seeing how the consistency is and adjusting from there. Feel free to add in some protein powder, collagen, or anything you like as well to bulk it up a little more.
Top with some toppings (Hungry by Nature Granola is amazing on it – use the code ‘EATTHEGAINS10’ to save 10%) or drink as it!
Using mashed Sweet Potato Instead
If you don’t have frozen sweet potato on hand, you can use mashed sweet potato (canned or fresh). The recipe calls for about 1 1/2 cups cubed, which I think would be around 1 cup mashed. You can use more or less depending on how much you like.
The frozen sweet potato really gives it that cold smoothie feeling and makes it super thick and creamy, so you might have to add some ice or something else cold/frozen to get the same texture.
Sweet Potato Smoothie Add-Ins
This smoothie is delicious as is, but if you want to increase the healthy fats or protein, or even add more veggies, I say go for it! The more the merrier in my opinion. Here are some great options:
- protein powder – vanilla or chocolate would be absolutely delicious
- collagen – another great source of protein and won’t change the flavor at all
- chia seeds – great for some more fiber, protein, and healthy fats (omega 3s), and antioxidants
- maca – would add a nice caramel flavor and is great or your hormones!
- full fat coconut milk – will make it even creamier and add some more healthy fats
- more veggies?! Sure, why not!
Sweet Potato Smoothie for Gaining Weight
If you are trying to gain weight, like my husband, this smoothie would be a great addition to add to your diet. I would add in some more healthy fats (nut butter, coconut oil, MCT oil, avocado…) and protein. It would make a great after dinner snack, post workout shake (in addition to a post workout meal), or snack during the day.
If not trying to gain weight, adding protein would still make it a great post workout shake. I love having smoothies after workouts as they are fast absorbing to get you all the nutrients! It’s all about the carbs and protein!!
More Healthy Smoothies
Sweet Potato Smoothie (Paleo/Vegan)
- 1 small sweet potato baked, cut, and frozen* (6.5 ounces/1 1/2 cups cubed)
- 1 cup frozen caulilfower rice (100 grams)
- 1 tablespoon almond butter
- 1/2 teaspoon vanilla extract
- 1/2 tablespoon cinnamon
- 1/4 teaspoon nutmeg
- 1 teaspoon maple syrup (optional)
- 1 1/2 cups unsweetened vanilla almond milk (or more or less depending on smoothie thickness preference)
- optional additions: protein powder, collagen, chia seeds, yogurt...
- All all ingredients to a Vitamix or high powdered blender and blend until smooth, about 1 minute. Top with toppings or drink as it.
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