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Sweet Potato Smoothie

This bright-hued sweet potato smoothie is the best post-workout smoothie recipe. Made with mango, beets, and sweet potatoes, it’s antioxidant-rich and helps replenish and restore your muscles to expedite recovery.

Sweet Potato Beet Smoothie on white wood background, a good post workout smoothie option | Bucket List Tummy

I’m a huge smoothie fan and experimenter. So, I was pleasantly surprised when I managed to sneak a beet into this sweet potato smoothie recipe without it tasting like dirt.

I mean I love beets, but if not cooked or paired correctly, they may be a little earthy.

I drink smoothies year round and I especially love greek yogurt smoothies. It’s fun to experiment with tropical fruit smoothies, chocolate smoothies, breastfeeding smoothies for milk production, and just a general tropical smoothie with sweet potato.

In my smoothies for pregnancy, I’ll typically add greek yogurt over protein powder because I love the creaminess it offers and I want to limit unnecessary ingredients.

There’s nothing better than a creamy greek yogurt fruit smoothie on a hot day. 

Plus, it offers probiotics, calcium, and Vitamin D. Many protein powders are fortified with these ingredients, but why depend on that when you can get them from the real source?

Anyway, I know many of us are always on the lookout for a good post-workout smoothie recipe for post workout nutrition needs, so here you go. 

An Easy Sweet Potato Smoothie Recipe

I know what you’re thinking – a raw beet smoothie? I promise you, it’s not earthy. In fact, it’s rather sweet, since we’re using vanilla greek yogurt and maple syrup, too.

Plus, the sweet potatoes are a natural sweetener as well as the frozen mango chunks. Have you seen the ways unique sweet potatoes recipes can add flavor? Don’t knock it till you try it.

Sweet Potato Smoothie overhead shot on wooden background

This is my second beet smoothie recipe. The first was a banana beet smoothie recipe and it is good, but it’s not as nutritionally balanced as this one is. If you’re in the mood for something light, that one is a great option.

This recipe for a sweet potato smoothie is heavier and more nutritionally dense and balanced. The roasted beets and sweet potatoes provide ample antioxidants and complex carbohydrates, while the greek yogurt and milk offer protein, Vitamin D, and calcium.

And we have some quick digesting carbohydrates from the maple syrup and flavored yogurt, too.

And have you ever had mango frozen yogurt? It’s the perfect balance of refreshing and sweet. This mango sweet potato smoothie strikes a delicate balance on all fronts.

Sweet Potato Smoothies in clear glasses on striped napkin

Ingredients For Sweet Potato Smoothie

Keep these staples stocked so you can make this year-round!

  • sweet potato
  • beets (fresh or canned)
  • frozen mango chunks (I love trader joe’s frozen mango)
  • greek yogurt 
  • milk
  • maple syrup
  • vanilla extract
  • cinnamon 

How To Make This Smoothie With Sweet Potato

To make this sweet potato smoothie recipe, just blend all of the ingredients in a blender. And know that you’re also getting some vegetables in there – hooray for plant power!

Those are always my favorite recipes because they are foolproof, quick, and easy! And super easy to clean up, too.

Sweet potato smoothie recipe in clear glasses on striped napkin

And for an easy kitchen tip, I always recommend microwaving your sweet potatoes. It seriously takes about 7 minutes and is so quick and easy.

I love the taste of roasted sweet potatoes, but you don’t really taste that in this smoothie, so just do it the easy way. 

6 Reasons This Post Workout Smoothie Is Great for Runners

  • Beets are full of betalains, phytonutrients with antioxidant properties. They have been shown to help decrease inflammation and provide detoxification in our bodies.
  • Beets are full of nitrite and nitric oxide, which can help enhance the flow of oxygen through blood vessels and reduce the amount of oxygen our muscles need. Basically, we need less energy to perform the same amount of exercise.
  • The nitrates are also great for blood pressure, which they can help reduce by widening our blood vessels. 
  • One study noted a 5% increase in speed in the final mile of a 5k for runners who took beetroot before the race, versus those who just took a cranberry placebo. So, make this beet smoothie recipe already!
  • Beets are good sources of folate, manganese, potassium, and fiber. And 1 cup of beets even gives you almost 10% of your iron needs!
  • It provides the perfect 4:1 ratio of carbohydrates to protein, with a hefty dose of antioxidants and electrolytes for runners as well.  

I could go on and on, but it seems pretty clear to me why this is the best post-workout smoothie recipe. Or, if you prefer something more hearty, you can try this strawberry banana smoothie bowl.


Can you use raw beets in this smoothie?

Yes, you can use raw or whole beets in this smoothie. If you want to use whole beets, just steam them and let them cool. And cover your baking pan with aluminum foil. Do not put raw beets in your blender, unless they are finely chopped – it may break! I suggest using a Vitamix or food processor, something strong and sturdy. 

Can You Add Greens To This Recipe For Sweet Potato Smoothie?

Totally! Adding spinach to smoothies is one of my favorite ways to amp up the nutrition content without changing taste or flavor. To reduce food waste, you could add the beet greens and make it a beet greens smoothie, though I can’t promise you they will come with a neutral flavor.

Can You Freeze This Sweet Potato Smoothie For Later?

Definitely. I love freezing ingredients and sticking them in the blender the next day. Just let the sweet potatoes and beets cool and place them in a tight-locked bag or container with the frozen mango, greek yogurt, maple syrup, vanilla extract, and cinnamon. Then, when you’re ready to enjoy your beet smoothie, just add milk and blend. 

Can this mango sweet potato smoothie be plant-based?

Yes! If you don’t enjoy smoothie recipes with greek yogurtjust leave it out. For a plant-based or vegan post-workout smoothie, try soy yogurt or coconut yogurt, and use soy, almond, oat, pea, or coconut milk instead (more on the nutrition comparison of different milks). 

Yield: 2 servings

Sweet Potato Smoothie

Sweet Potato Beet Smoothie on white wood background | Bucket List Tummy

This bright hued sweet potato beet smoothie is the best post workout smoothie recipe. Made with mango, beets and sweet potatoes, it's antioxidant rich, and helps replenish and restore your muscles to expedite recovery.


  • 3/4 cup frozen mango chunks
  • handful of ice
  • 1/3 cup chopped beets (can also used canned)
  • 2/3 cup vanilla fat free greek yogurt
  • 1 cup milk (use cows milk/soy milk for more protein)
  • 2 Tbsp maple syrup
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 2/3 cup mashed cooked sweet potato (about 1 small to medium)


    1. Mix all ingredients into high speed blender and blend. Add more ice and sweetener as needed.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 444Total Fat: 3gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 10mgSodium: 124mgCarbohydrates: 57gFiber: 4gSugar: 38gProtein: 8g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

 Want more beets and sweet potatoes recipes?

If you love smoothies, definitely try this creamsicle smoothie made with oranges for a refreshing twist.

And for my favorite protein coffee smoothie lovers, try this cold brew smoothie!


Sweet Potato Beet Smoothies in clear glasses on striped napkin with text overlay | Bucket List Tummy

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