This sweet potato smoothie is the perfect transition into Fall. It’s still nice and refreshingly cool because we aren’t quite into fall-ish weather, but seriously tastes like Thanksgiving in your mouth; which was my original name for this treat. I know a smoothie with sweet potato might sound a bit odd, but you have to give it a try.
Moving to Oklahoma from Florida, I was reminded that most of the United States has actual seasons. Fall is such a beautiful one. From the start of school and Friday night football games to cooler weather and bonfires, this season holds so much.
I can get stuck in a rut blending the Best Green Smoothie during this busy time. This fun and funky smoothie is the perfect way to get out of that rut and start transitioning into seasonal eating.
If you find yourself in the midst of this crazy time as well then blend along with me. You really won’t regret it. It might not be cool enough for Roasted Red Pepper Soup or a Hemp Hearts Veggie Bowl but we can definitely still blend smoothies!
Table of Contents
Recipe Ingredients
This smoothie recipe offers a rawkstar list of ingredients that will fuel your day.
- Spinach: This leafy green contains dietary fiber, which protects the body from a number of conditions including diabetes, stroke, hypertension and cardiovascular disease.
- Sweet potato: Sweet potatoes are loaded with beta-carotene, vitamin B6, vitamin C, potassium, and fiber. Cooking the sweet potato (which is needed for this smoothie recipe) inside its skin helps it retain up to 92% of its nutritional profile. They can be used in savory recipes like my Loaded Sweet Potato or used in something sweet like this lovely blend.
- Mango: This stone fruit has 67% of the RDI of vitamin C, 20% of copper and 18% of folate in one serving.
- Cinnamon: An ancient spice that lowers blood sugar. It also has anti-inflammatory properties.
- Almond milk: helps provide a protein boost to the smoothie. Try to make your own almond milk, or use my comprehensive guide for the best almond milk brands.
Adding Protein
While this smoothie recipe contains 5.9 grams of protein per serving, I like to add a bit more if I’m using it as a meal replacement. I suggest adding my homemade protein powder because it is the cleanest, plant-based protein powder on the market.
Made with just hemp protein, chia seeds and flaxseed, this is the cleanest powder I can find, which is why I make my own.
It offers 10 grams of additional protein, as well as five grams of healthy fat. Since this is already a creamy smoothie, I add in a little extra liquid if boosting with protein powder to help my blender still easily blend.
How to Blend Smoothie with Sweet Potatoes
Most of my smoothie recipes take five minutes or less to blend. This one does have a bit of prep as you need a tender potato. Here’s how I make this sweet potato smoothie:
- Either bake the sweet potato in an oven at 400°F for 45 minutes or microwave it for five minutes until tender, to start. No matter how you heat it up, make sure to poke holes through the skin to ensure nothing explodes while baking. You want a cooked sweet potato for this recipe.
- Blend the spinach and almond milk until there are no leafy chunks left.
- Add the remaining ingredients and blend again until smooth. You choose whether to peel your cooked potato or keep the skin on during blending… I’ve had it both ways!
- Pour into your favorite glass and enjoy!
This is a no banana smoothie, yet it doesn’t skimp on creaminess or sweetness!
Easy Add-Ins
This smoothie is a thick one so be sure to add more liquid with each of these additions to ensure your blender can still easily blend up a good result.
As-is this is a filling snack smoothie. If you want a heartier version, add almond butter (or the nut butter of your choice) or Greek yogurt. Keep it dairy-free by adding in some vegan yogurt.
To add more natural sweetener, use a frozen banana, maple syrup or even some vanilla extract.
FAQs
While you can eat a sweet potato raw, I recommend using a cooked one for a smoothie. You can actually batch-cook sweet potatoes and then freeze them in single servings for future use; it’s easy! Just bake at 400°F for 45 minutes or until fork tender. Or microwave for five minutes. Just make sure to poke holes in the potatoes so they don’t explode while baking.
You should always consult your certified practitioner to know what foods will help you during pregnancy. Look for ingredients rich in folate and iron, as well as any other nutrients you want to capitalize on while pregnant to keep you energized, regular and both you and your baby thriving.
Sweet potatoes are so much fun to use as they pair well with both sweet and savory ingredients. I am choosing sweet ones for this smoothie and am pairing my sweet potato with almond milk, mango, cinnamon and nutmeg.
More Autumn Smoothie Recipes
I try to eat as seasonally as I can. Fall is an easy time to do this with a wide variety of fun and delicious produce to choose from. Here are a few of my favorite smoothies to blend this season:
- Green Pear Smoothie: Another great seasonal transition smoothie.
- PCOS Smoothie: This lovely smoothie has nourishing ingredients that can be used in a PCOS diet.
- Apple Celery Smoothie: A bright, truly green smoothie.
- Green Pumpkin Smoothie: Pumpkin smoothie loaded with leafy greens and spices.
- Maple Pumpkin Smoothie: The ultimate Autumn pleasure, a delightful, warming (yet chilled!) smoothie.
- Warm Chai Smoothie: For those days that start with a chill in the air.
What are some of your favorite fall recipes? I’d love it if you shared them in the comments below! Oh, and let me know if you give this sweet potato smoothie a sip.
Sweet Potato Smoothie
Equipment
Ingredients
- 1 cup spinach
- 1 cup almond milk unsweetened
- 2 tbsp water
- ½ sweet potato cooked (see notes)
- 1 cup mango frozen
- ½ tsp cinnamon ground
- ½ tsp nutmeg ground
- 1 serving homemade protein powder optional
Instructions
- Blend spinach, almond milk and water until smooth.
- Next add remaining ingredients and blend again.
Video
Notes
- To cook sweet potato: Line a baking sheet with parchment paper. Scrub sweet potato with water, then dry and poke all over with holes using a fork. Bake at 400°F for 45 minutes or until potato is fork tender. Then chill in fridge until ready to use. Alternatively, scrub sweet potato and poke with holes then microwave for 5 minutes or until fork tender.
- Use at least 1 frozen ingredient for a refreshingly cool smoothie.
- Swap spinach for the leafy greens of your choice.
- Feel free to add in some homemade protein powder or plant-based vanilla protein powder; make sure to add extra liquid if doing this to ensure your blender still has an easy time.
I have started my 30 day green smoothie challenge again this year to deal with the stress this year has definitely brought all of us. I started do the green smoothie again after I had to move back in with my parents. Now the whole family has a green smoothie each morning or a a healthy snack through out the day. Definitely going to try this sweet potato one during the weekend.
Some of my favorite fall recipes is stuffed acorn squash. Sweet is with cinnamon and apples. Savory ground turkey and different veggies and apples for sweetness. Going to play around with a few flavors this season and see if I can come up with a twist on a family classic.
That sounds great, Tobi! We love to hear about families enjoying green smoothies together. 🙂
This is delicious! A fall favorite!
Glad you loved it, Dawn! 😀
This is like a comfort food smoothie; it’s good warmed up too!
This one is a favorite of mine. I’ll have to try it warm!
Such a delicious smoothie. Love making this in the fall.
It’s a perfect fall smoothie!
I love this one! It reminds me of fall. 🙂
Same! 😀
I love this recipe so much! Anytime I have extra sweet potatoes on hand after roasting, I freeze them for this very recipe!!
What a great idea. This one is such a winner in my book!
Okay, so I made this and it was way too thick for me. I added more almond milk and that helped a lot. I liked the flavor and how I felt from this smoothie recipe, so I’ll rate it a 4 star. It would be a 5 star if the thickness wasn’t so intense.
Smoothie too thick, Dani? Def adding more liquid until it gets to your desired consistency is the way to go. 🙂
Mmmm… Might try this on Thanksgiving morning to counteract all the other stuff I’ll eat later in the day!
Perfect, Olivia! That’s exactly when I love to drink this one. 😀
Whats a good substitute for mango as I’m allergic?
Hey Kate,
Peaches or pineapple is a great substitute!
I’ve just had my second attempt at the thanksgiving smoothie and I’m not sure what I’m doing wrong. I usually have great success with your smoothies. It’s come out too thick and too “green” tasting. I ended up doubling the water and spice (plus I used mixed/pie spice over nutmeg the second time) and added some honey. Was the sweet potato 1/2 cup cooked or 1/2 cup raw then cooked? Wondering if it had too much in it.
Hi Vicky,
Thanks for reaching out. You said you doubled the water in this recipe, did you make sure and include the 2 cups of almond milk as well? And you’re on the right track! If you find this recipe too thick, just up your liquid base until you reach the consistency you like.
Too green? Try adding a little more mango to help balance the leafy flavor.
And it’s 1 cup of cooked sweet potato. I like to roast a sweet potato, roasting releases the natural sugars in the vegetable, then I scoop out the sweet goodness, and once chilled, I add a 1 cup serving of cooked sweet potato to this recipe.
Hope this helps!
Looks so good! Making me jealous that I live outside the US where fruits come in seasons (e.g., no such thing as fresh strawberries and mangoes together!).
So mango is only here in the summer… 🙁
I guess I can substitute canned peach or pineapple (also out of season)…
Hi Effy,
When our favorites are out of season we love reaching for frozen fruit. Are frozen fruits available where you are? Canned fruit is definitely an option, just know, even when stored in their natural juices canned fruit will have additional sugar. So take that added sugar into consideration when blending.
Hope this helps!
Hi! I love your website and have been making your smoothies almost every day since I found your site this summer. They are an absolute staple for my husband and I now! On this recipe, could I use canned pumpkin instead of the sweet potato? Thanks!
Hi Jamie,
Of course you can! The roasted sweet potato adds a great hint of sweetness to this recipe, that you might be missing if you use canned pumpkin. If you’re missing that sweetness, add the natural sweetener of your choice! We love using options like Maple Syrup, Honey, Fresh Dates, and Banana.
Can you share what the calorie count is per serving?
Hi Judi,
We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.
Nutrition Analysis.
Is it available?
Hi Larry,
We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.
Question, making the pumpkin smoothie, can I use pumkin soy milk with spinach and banana. I don’t think I have pumpkin spice,I need to get more Chia seeds.
Hi Tabitha,
It’s worth a try, but why not try making you’re own pumpkin spice! 🙂 We’ve included our own easy + simple recipe in our Let’s Eat Meal Plan ). We also love this recipe from Cafe Johnsonia…
My son is allergic to nuts. Can I use soy milk? Any other suggestions?
You can absolutely substitue with soy milk or even rice milk (we recommend unsweetened). It will still give it a nice creamy consistency and the flavor won’t change much either— definitely a good solution.