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Sweet Potato Carrot Pie Smoothie – A Cozy, Healthy Twist on Dessert!

Craving the warm, spiced flavors of a classic sweet potato pie but want something lighter, healthier, and sippable? This Sweet Potato Carrot Pie Smoothie is here to satisfy your dessert cravings with a nutrient-packed, naturally sweetened twist. Perfect for breakfast, a post-workout snack, or even dessert, this creamy blend combines seasonal veggies, cozy spices, and customizable sweetness for a guilt-free treat.

Why You’ll Love This Smoothie

  • Pie-inspired flavor: Cinnamon, nutmeg, and ginger mimic the cozy taste of spiced pie.
  • Natural sweetness: Sweet potato and carrots add earthy sweetness, while honey (optional) lets you control sugar levels.
  • Nutrient powerhouse: Packed with fiber, vitamin A, and antioxidants from veggies and spices.
  • Dairy-free/vegan-friendly: Use coconut milk yogurt and skip honey for a plant-based version.

Ingredients (Serves 1-2)

  • ½ cup nut milk (walnut or pecan milk recommended for richness)
  • ½ cup carrot juice (fresh or store-bought)
  • ½ cup roasted sweet potato (cooled; peel removed)
  • 1 small whole carrot, chopped (or ¼ cup pre-shredded)
  • ¼ cup Greek yogurt (or coconut milk yogurt for vegan)
  • ½ tsp vanilla extract
  • ¼ tsp cinnamon
  • Pinch of nutmeg and ginger
  • 1–2 tsp honey (optional, to taste)
  • Handful of ice cubes

Instructions

  1. Prep the sweet potato: Roast a medium sweet potato at 400°F (200°C) for 45 minutes until tender. Let cool, then scoop out ½ cup flesh.
  2. Blend: Add all ingredients to a blender. Start with 1 tsp honey (if using) and adjust later.
  3. Adjust consistency: Blend until smooth. Add more ice for thickness or nut milk for a thinner texture.
  4. Taste and tweak: Add extra spices or honey if desired.
  5. Serve: Pour into a glass, sprinkle with cinnamon, and enjoy!

Tips & Customizations

  • Boost protein: Add a scoop of vanilla protein powder or nut butter.
  • Save time: Use pre-cooked sweet potato (canned or frozen).
  • Extra creamy: Freeze the roasted sweet potato before blending.
  • Sugar-free option: Replace honey with 1-2 pitted dates.
A glass of Sweet Potato Carrot Pie Smoothie
A glass of Sweet Potato Carrot Pie Smoothie

Total Number of Calories

~250-350 per serving (depending on yogurt type, honey, and nut milk used).

Sip the Season

This smoothie is a celebration of fall flavors, but it’s delicious year-round! The combination of roasted sweet potato and carrot juice adds depth, while the spices bring warmth without added sugar. Whether you’re sipping it as a morning energizer or a post-dinner treat, it’s a tasty way to sneak veggies into your day.

Bibliography

  1. “Sweet Potatoes: Nutrition Facts and Health Benefits.” USDA FoodData Central. Link
  2. “Carrots and Beta-Carotene: Role in Immune Support.” Harvard T.H. Chan School of Public Health. Link
  3. “Health Benefits of Cinnamon and Nutmeg.” Mayo Clinic. Link
  4. “Plant-Based Milk Alternatives: Nutritional Profiles.” National Institutes of Health (NIH). Link
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