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Sweetpotato Smoothie

This bright-hued sweetpotato smoothie has 3 different fruits and veggies, and is great for after a workout. This smoothie with sweetpotato, mango and beets is also 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

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Please note that sweetpotatoes is spelled as one word throughout this article, which is the proper spelling. You can learn more here.

I never thought about putting sweetpotatoes in smoothies until recently.

A tropical smoothie with sweetpotato just sounded really refreshing – I can’t tell you where it came from.

It’s fun to experiment with different types of smoothies – Since I’m still nursing, breastfeeding smoothies have been a staple for milk production.

So, I’ll typically trial different fruits and veggies – like spinach, cauliflower, cantaloupe, carrots in a smoothie and more.

Once I figured out I could put sweetpotato in smoothies, it was a game changer.

ingredients for cantaloupe and mango smoothie on baking pan

I will drink smoothies year round and I especially love greek yogurt smoothies.

I wanted to trial a sweetpotato smoothie with greek yogurt and beets.

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.

Beets are also a great addition to a smoothie with sweetpotato because the flavors balance each other out nicely – earthy and naturally sweet.

Sweet Potato Smoothie in clear glasses on striped napkin

Why You’ll Love This Sweetpotato Smoothie Recipe

There are SO many reasons to love this beautiful smoothie with sweetpotato. Let’s see if we can convince you.

  • Great for recovery– Beets and sweetpotatoes are both wonderful smoothie enhancers, as they are high in antioxidants and can help muscle recovery and endurance. Therefore, they are good before AND after exercise. 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. 
  • Different levels of sweetness – Want this tropical sweetpotato smoothie to be less sweet? Swap plain yogurt for vanilla, and leave out or reduce the maple syrup.
  • Ready in minutes– Just microwave your sweetpotato and putting sweetpotato in a smoothie is ready in minutes!
  • High in Vitamins A and C – Hello, immunity boosters! Both sweetpotatoes and mangos are high in Vitamins A and C, which help with enhancing our immune responses.
  • Great use for leftover sweetpotatoes – If you find yourself with leftover sweetpotatoes or sweetpotato skin, adding it to a smoothie is a great use for it to magnify the nutrition and reduce food waste.
  • Nutritionally balanced – Like we preach with our performance plates, getting a balance of carbs, protein and fats at each meal is important. This sweetpotato smoothie recipe does just that, and is a great way to get 25 grams of protein at breakfast.
  • Bone-building nutrients – The greek yogurt and milk offer ample protein for athletes and non-athletes alike, as well as Vitamin D and calcium.
Sweet Potato in Smoothie overhead shot on wooden background

This is my second beet smoothie recipe and it’s also not my first beets and sweetpotato 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 raw beets smoothie is heavier and more nutritionally dense and balanced.

Sweetpotato Smoothie Ingredients

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

  • sweetpotato – I love using leftover sweetpotato to reduce food waste, but you can also microwave a sweetpotato in 6 minutes and use it.
  • beets (fresh or canned) – Opting for canned beets can reduce the mess, but if you have leftover cooked beets, this is a great use for them.
  • frozen mango chunks – Fresh mango will work also!
  • greek yogurt – While we’ve used vanilla, you can also use plain to reduce the sugar.
  • milk
  • maple syrup
  • vanilla extract
  • cinnamon 
thrive market

How To Make This Smoothie With Sweetpotato

To make this sweetpotato smoothie recipe, just blend all of the ingredients in a blender.

While it won’t taste like it, know that you’re also getting some vegetables in there – hooray for plant power!

This is one of my secrets to get toddlers to eat veggies and by putting sweetpotato in a smoothie, you’re adding natural sweetness.

While this is a favorite, we have lots of recommendations for toddler smoothie recipes.

Sweet potato smoothie recipe in clear glasses on striped napkin

One of the best ways to cook your sweetpotato faster is in the microwave. Microwave for 5-7 minutes, or until soft inside. Then, separate flesh from the skin so it cooks faster.

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 sweetpotato beet 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 Freeze This Sweet Potato Smoothie For Later?

Yes, you can freeze a sweetpotato smoothie for later or even pre-make it! I love freezing ingredients and sticking them in the blender the next day. Just let the sweetpotatoes 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. 

How to make this smoothie vegan

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). 

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Sweet Potato Beet Smoothie on white wood background | Bucket List Tummy
Yield: 2 servings

Sweet Potato Smoothie

Prep Time: 5 minutes
Total Time: 5 minutes

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

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

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