The Ultimate Milkshake Makeover

July 17, 2014   13 Comments

Do I like smoothies more than milkshakes? Before yesterday, my answer would have been, “not really”.

Sweet Potato Smoothie

Smoothies, while good, are missing that thickness that comes from ice cream. Creamy, cold, thick, and (sadly) very high in calories, a vanilla milkshake is a rare treat.

Yesterday, I tried something new that I thought was going to turn out strangely. I put baked sweet potato in a smoothie. Why? Well, why not?

You get some serious nutritional bang for your buck with a sweet potato. This smoothie has 198% of your daily value of vitamin A, 25% of your daily value of calcium, and 13% of your daily value of calcium.

The best part is that this smoothie will remind you of ice cream. I have used tofu to make a lighter Wendy’s Vanilla Frosty but I think the recipe below is much better.

If you don’t have a baked sweet potato lying around, it is easy to make one. You can bake one in the oven at 350 F for an hour – be sure to prick the potato or you can wrap it in a paper towel (after pricking) and heat in your microwave for five minutes. Depending on the size, you may have to microwave for another five minutes to have it be cooked.

I use baked sweet potato in one of my favorite recipes in my book – Sweet Potato, Bean, and Corn Burger. Yum!

Sweet Potato Smoothie Recipe

1.6 from 15 reviews

Makes 2 cups, 1 cup per serving

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½ cup sweet potato, cooked and mashed (skin removed)
½ large banana or 1 small banana
1 date, pitted
1 cup almond milk, unsweetened
dash of cinnamon, optional


Put sweet potato, banana, date, and almond milk into a blender and blend until smooth.

Nutrition Facts

1 cup is 102 calories, 1.4 g fat, 0.0 g saturated fat, 21.8 g carbohydrates, 9.9 g sugar, 2.0 g protein, 3.6 g fiber, 108 mg sodium, 3 Points+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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Thanks for this idea! I'm all for sweet potato in anything so I will definitely try this!

Oh Boy! I am going to add pumpkin pie spice, grab a book and a Muskoka chair and escape to the back yard. Even if it is only for a half hour will seem like a luxury!!!!

I regularly cook up sweet potatoes ahead of time to add to my morning yogurt. It's really easy to do them in a crock pot. I put a bit of water in the bottom of the pot and scrub off four-five medium taters, leaving whatever water's on them there. They go in a low crock pot for up to eight-nine hours. The longer they cook, the creamier they get. So much easier than having to deal with heating up the kitchen from using the oven.

I'm going to try with coconut milk & cocoa powder. Yum!

Adding 1/2 c cottage cheese and 1/4 tsp of xantham gum will give you a drinkable Frosty shake texture. It turns any smoothie into an awesome thick treat. Xantham gum is a thickener used in soups, etc. It's gluten free and very benign to add to smoothies. I use it in place of flour to thicken many things. The cottage cheese adds creaminess without changing the flavor the way yogurt sometimes does. People with texture issues can rest easy because it disappears once blended! Try it. It's easy...I promise you'll be a convert!

This looks very interesting but I just bought a Vitamix so I am totally in for trying this! Thanks for sharing, love seeing what you come up with every week!

My smoothies are thick! Maybe because I use frozen banana and fruit.

Laura love your idea on cooking sweet potatoes. Will be trying it and this recipe.

Thanks, Steph. Im going to try the cottage cheese in a smoothie and see if I can get it past my son!

Hi Kathleen, he won't even know! My kids have no clue! It has no taste once blended. Just makes it creamy and nice! I added it in my oatmeal too. When it melts it makes is so creamy and nice! Report back!! :)

I like the idea of using baked sweet potatoes. They can be cooked in the microwave in about 10 minutes depending on the power of your appliance. I use homemade kefir, kale, berries or mangoes, ice if the fruit is not frozen and my smoothies are always thick like a milkshake. Yogurt or kefir make good subs for milk and you get probiotics at the same time.

Tried this recipe exactly as posted. Quite yummy. I even tried the leftover almond milk (which I have never had) and it is not bad, either.

Surely you've heard of "one ingredient ice cream?" If so, then you know that freezing the banana (peel it before putting it in the freezer) will add a lot of creamy thickness to a smoothie. Makes it more milkshake-like as well, since it's cold.

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