This easy sweet and creamy sweet potato smoothie tastes just like pie but is made without any added sugar and is packed with protein, and is ready in just five minutes!

Smoothie glass with straw and white background.

about this sweet potato smoothie

This plant-powered, easy smoothie recipe is a great way to use leftover roasted sweet potato or take a simple shortcut and used canned sweet potatoes!

It also has multiple sources of protein and fiber to help carry you through your day.

Plus it tastes like a sippable creamy sweet potato pie (with none of the added sugar).

Smoothies are a common choice for breakfast or quick, convenient snacks.

And for good reason.

They come together quickly and you can use almost any combination of fresh, frozen or pantry ingredients to make them.

Plus, the fast prep time makes them super easy to blend, pour & take on the go!

top down view of sweet potato smoothie dusted with cinnamon on top

process & tips

All you need to do to make this sweet potato shake is add all your ingredients to a blender and let it work it’s magic.

Before you know it you’ll be sipping on a delicious, nutrient dense smoothie!

Note, this sweet potato protein smoothie is only slightly sweet from the natural sweetness of the sweet potato and the vanilla protein powder. 

I tested this smoothie with banana but the end result tasted less like sweet potato and more like, well, banana.

So I decided to make this smoothie without banana to keep the sugar content lower and to allow the sweet potato flavor to shine through.

If you decide to add banana it will still be wonderfully sweet and creamy, but note that the banana flavor will be the most predominant.

Tip: For a sweeter smoothie option you can add a banana or 2 pitted dates before blending.

how to make a sweet potato smoothie bowl

To make a sweet potato smoothie bowl make the smoothie thicker by using only ¾ cup milk.

Reducing the amount of liquid you add to the blender will help you get a thicker, spoonable texture that you need for a smoothie bowl.

Using frozen sweet potatoes and frozen riced cauliflower will help you get that thick consistency.

Once blended, pour into a bowl and add your choice of smoothie bowl toppings.

Some fun ideas would be nuts, seeds, sliced fresh fruit, granola, honey, cacao nibs and an extra drizzle of almond butter.

clear blender cup filled with ingredients for a sweet potato smoothie on a white background

how to freeze sweet potatoes

If you want to freeze leftover sweet potatoes to make this smoothie, the process is super simple.

Just bake your whole sweet potatoes until tender.

Then allow them to cool fully before peeling and discarding the skin. 

Next, slice the cooked sweet potato into rounds. 

Then place the rounds on a lined baking sheet and freeze until solid. 

Finally, remove your frozen rounds from the baking sheet and place them in a freezer safe bag.

You can store them like this in your freezer for up to 3-4 months, so once you’ve prepped them once you can easily make this recipe over and over again!

Tip: You can also look for frozen sweet potato on the freezer aisle of the grocery store for a quick prep, super convenient option for this recipe or look for canned unsweetened sweet potato near the canned pumpkin.

ingredients & modifications

Frozen sweet potato: Look for cooked frozen sweet potato chunks in the freezer section near the vegetables, or freeze leftover sweet potatoes using the method, above. Sweet potato puree can be used in place of the frozen sweet potato. If using sweet potato puree, be sure to add additional ice. 

Frozen riced cauliflower: I chose to add frozen riced cauliflower for extra veggie power, fiber, and to add creaminess without adding banana. Don’t worry, though, you will not notice it in the final smoothie and it will not taste like cauliflower! You could also substitute in frozen zucchini or add a banana if you want extra sweetness.

Ground flax seed: Ground flax seed adds a bit of fiber and a dose of plant-based protein. I find it easier to use ground flax seed but you could also add whole flax seeds if you have a high speed blender. 

Pumpkin pie spice: Pumpkin pie spice is a combination of cinnamon, ginger, nutmeg, allspice and cloves. I like using premade pumpkin pie spice as a shortcut, but you can also make your own. Or just use a pinch of cinnamon in its place.

Almond butter: I used almond butter for this recipe but you could use any other type of nut butter you have. For a nut-free option, use sunflower seed butter.

Unsweetened almond milk: I used unsweetened almond milk for this recipe but you can use any milk you like. Cashew milk would also work great in this recipe. Be sure to choose a non-dairy milk if you want this recipe to be vegan vegan. For a nut-free option try hemp or oat milk.

Vanilla protein powder: You can use any protein powder you like the taste of. To keep this recipe vegan friendly, be sure to use a plant-based. To keep this recipe paleo friendly, be sure to use a grain-free and dairy-free protein powder.

smoothie glass with straw and white background

more easy smoothie recipes

Strawberry Banana Peanut Butter Smoothie

Lettuce Smoothie

Cacao Smoothie

Sour Apple Smoothie

Berry Protein Smoothie

Pineapple Cucumber Smoothie 

Pink Smoothie

Matcha Protein Shake

Pear Smoothie

Banana Walnut Smoothie

Green Glowing Smoothie

Cranberry Smoothie

this recipe is…

If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

smoothie glass with straw and white background
5 stars (3 ratings)

5-Minute Sweet Potato Smoothie

This easy, creamy sweet potato smoothie tastes just like pie but is made without any added sugar and is packed with protein and good-for-you ingredients. Plus it's ready in just five minutes!


  • 1 cup frozen sweet potato
  • 1/4 cup frozen riced cauliflower
  • 1 tbsp ground flaxseed
  • 1 tsp pumpkin pie spice
  • 1 tbsp almond butter, (or sunflower seed butter for nut-free)
  • 1 ½ cup unsweetened almond milk, (or milk of choice such as cashew milk)
  • 1 scoop vanilla protein powder, (use plant-based for vegan)
  • ice to taste



  • Place all the ingredients in a high speed blender. Blend on high until smooth and creamy. Add additional milk for a thinner consistency. Enjoy immediately.


For a thinner consistency, add more milk.
For more ingredients & substitutions, see blog post above.

Nutrition Information:

Serving: 1 (of 2), Calories: 209kcal, Carbohydrates: 17g, Protein: 14g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 4g, Cholesterol: 31mg, Sodium: 246mg, Potassium: 440mg, Fiber: 5g, Sugar: 4g, Vitamin A: 9437IU, Vitamin C: 11mg, Calcium: 295mg, Iron: 1mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

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