Creamy Sweet Potato Kefir Smoothie 

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two sweet potato smoothies in mason jars with gold metal straws

This Creamy Sweet Potato Kefir Smoothie tastes just like sweet potato pie and packs 18g of protein in each smoothie, with no protein powder!

Fall is here and this kefir smoothie offers all the flavors and comforts of Fall you’re looking for. With 18g protein and 5g of fiber this probiotic smoothie will leave you full and satisfied for hours!

two sweet potato smoothies in mason jars with gold metal straws

What does kefir do?

Why put kefir in a sweet potato smoothie you may ask? Why not just use yogurt? Well, kefir not only offers several essential nutrients but it’s also a more powerful probiotic than yogurt. Probiotics have a number of health benefits including helping you digest your food, and improving mental health. Kefir contains up to 61 strains of bacteria and yeasts which give kefir these probiotic properties. You can read more about the benefits of kefir here

two sweet potato smoothies in mason jars with gold metal straws

Is it ok to blend kefir?

Blending kefir into a sweet potato smoothie is definitely ok! The normal blending process (a short period of time) and at room temperature or chilled allows the bacteria in kefir to remain alive and ready to help your gut. Some experts recommend avoiding blending kefir with honey though because of honey’s natural antibiotic like properties. 

sweet potato smoothie in mason jar with gold metal straw

Is it ok to eat raw sweet potato?

Sweet potatoes can be eaten raw, though I recommend boiling your sweet potatoes for this kefir smoothie recipe because of the texture and the sweet flavor that cooking sweet potatoes brings out. (Note: yams cannot safely be eaten raw due to naturally occurring plant proteins that can be harmful if uncooked.)

two sweet potato smoothies in mason jars with gold metal straws

How to make a kefir smoothie?

I highly recommend boiling your sweet potato ahead of time and just keeping it in the fridge for when you’re ready to make your Creamy Sweet Potato Kefir Smoothie. 

But if you need to steam it right when you’re making your smoothie, just wash your sweet potato and poke holes in it with a fork. Wrap it in plastic wrap and microwave it for 6-7 minutes until steamed through and soft to the touch. (You can also use any other method you prefer to steam a potato.)

While the sweet potato is steaming, add all of your other ingredients to your blender. Remove the sweet potato from the microwave, unwrap it and let it sit for a few minutes so it doesn’t melt the ice in your blender right away. (Hence why I recommend making it ahead of time.)

Once the potato has cooled down some, add it to your blender and blend for 60 seconds until your creamy sweet potato kefir smoothie is ready to go!

two sweet potato smoothies in mason jars with gold metal straws

Really love a good creamy smoothie that’s packed with fiber and protein? Make sure to try these other smoothies:

Blood Sugar Friendly Spirulina Smoothie

Lean Green Smoothie 

Easy No Added Sugar Raspberry Smoothie

two sweet potato smoothies in mason jars with gold metal straws
This Creamy Sweet Potato Kefir Smoothie tastes just like sweet potato pie and packs 18g of protein in each smoothie, with no protein powder!
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Prep Time: 10 minutes
Blend time: 2 minutes
Total Time: 12 minutes
Course: Breakfast
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: kefir smoothie
Servings: 2 smoothies
Carbohydrates: 48g

Equipment

  • Blender

Ingredients

  • 1 medium sweet potato or 1 1/4 cups pumpkin puree
  • 2 cups plain kefir
  • ¼ cup hemp seeds or flax seeds
  • 2 tsp cinnamon
  • ½ tsp nutmeg
  • 2 cups ice
  • 2 Tbsp maple syrup

Instructions

  • Wash your sweet potato and poke holes in it with a fork. Wrap it in plastic wrap and microwave it for 6-7 minutes until steamed through and soft to the touch. (You can also use any other method you prefer to steam a potato.)*
  • While the sweet potato is steaming, add all of your other ingredients to your blender. Remove the sweet potato from the microwave, unwrap it and let it sit for a few minutes so it doesn’t melt the ice in your blender right away.
  • Once the potato has cooled down some, add it to your blender and blend for 60 seconds until your creamy sweet potato kefir smoothie is ready to go!

Notes

*If possible, prep your sweet potato ahead of time and let it chill in the refrigerator so you can just dump everything in your blender and go without having to wait fo fit to cool down. Or just use canned pumpkin puree.
The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

Nutrition

Calories: 410kcal | Carbohydrates: 48g | Protein: 18g | Fat: 17g | Saturated Fat: 6g | Sodium: 148mg | Fiber: 5g | Sugar: 35g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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