Sweet Potato Smoothie
This sweet potato smoothie recipe starts with fully roasted sweet potato instead of raw chunks, which is the detail that keeps the texture silky rather than fibrous. Ten ingredients and one blender are all it takes once the potato is cooked and cooled.
Equipment
- High-speed blender
- Measuring cups and spoons
- Silicone ice cube tray - (optional)
- Freezer-safe storage bags - (optional)
- Rubber spatula
- Glass smoothie cups with lids - (optional)
Ingredients
- 1 cup mashed roasted sweet potato - 240g, about 1 medium sweet potato, roasted and cooled
- 1 large ripe banana - about 120g, sliced and frozen for at least 2 hours
- 1 cup unsweetened almond milk - 240ml, or any milk you prefer
- 1/2 cup plain Greek yogurt - 120g, full-fat or low-fat
- 1 tablespoon pure maple syrup - 15ml, adjust to taste
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 1/2 teaspoon pure vanilla extract
- 1/2 cup ice cubes - about 4 to 5 standard cubes
Instructions
- Scoop 1 cup of cooled, mashed roasted sweet potato into the blender jar and add the frozen banana slices directly from the freezer.
- Add 1 cup of unsweetened almond milk and 1/2 cup of plain Greek yogurt to the jar.
- Sprinkle in cinnamon, nutmeg, ginger, vanilla extract, and maple syrup.
- Secure the lid and blend on low speed for about 10 seconds, then increase to high speed and blend for 45 to 60 seconds, stopping once to scrape down the sides with a rubber spatula if needed.
- Add 1/2 cup of ice cubes to the blender once the base is smooth and blend again for 15 to 20 seconds until the ice is fully broken down and the texture turns thick and frosty.
- Taste and add an extra teaspoon of maple syrup if desired, then pour into two glasses and serve immediately.
Notes
- Roast, don't boil, the sweet potato to concentrate its natural sweetness through caramelization.
- Cool the sweet potato completely before blending to prevent the ice from melting and thinning the texture.
- Freeze the banana ahead of time for a thicker, creamier texture.
- Start with 3/4 cup of almond milk and add more only if needed to keep the smoothie thick.
- Add a tiny pinch of salt to sharpen the spices and balance the sweetness.
- Don't skip the vanilla extract — it rounds out the maple syrup and spice combination.
- Double the sweet potato prep by roasting two potatoes at once so you always have a batch ready.
- This smoothie stores well in the fridge for up to 24 hours in an airtight container; shake or re-blend before serving.
- For a dairy-free version, swap the Greek yogurt for a plain dairy-free yogurt alternative.
- To make a smoothie bowl, reduce almond milk to 1/2 cup and top with granola and sliced banana.
Nutrition
Serving: 1SmoothieCalories: 215kcalCarbohydrates: 38gProtein: 8gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1.5gCholesterol: 4mgSodium: 95mgPotassium: 480mgFiber: 4gSugar: 18gVitamin A: 180IUVitamin C: 15mgCalcium: 25mgIron: 6mg
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