Taro root smoothie lovers, this one’s for you
Imagine sipping a creamy, pastel-purple drink that tastes like a perfect mix between vanilla ice cream and mashed sweet potato but healthier. This taro root smoothie uses only three ingredients and five minutes of your time. It looks fantastic, it’s easy to make, and it delivers fiber, vitamins, and natural sweetness, all from the root itself. Ready to blend your day into success? Let’s do this.
What Makes This Taro Root Smoothie So Good
Taro is a tropical root vegetable similar in size to a potato but much sweeter and nuttier in taste. When steamed and blended, it creates a silky, naturally purple base perfect for a smoothie. You can also use taro root powder, but fresh or frozen chunks offer more texture and flavor. This drink is a powerhouse of fiber, resistant starch, and essential nutrients, all while being customizable to suit your taste.
If you’re curious about the difference between using real root and the powdered kind, check out our classic taro smoothie for a sweeter, more bubble-tea-style vibe.
Taro Root Smoothie
Ingredients
Main Ingredients
- 0.5 cup taro root cooked and cooled
- 0.5 banana
- 1 cup milk or dairy-free alternative
- 1 tbsp honey or maple syrup
- 0.5 tsp vanilla extract
- ice cubes optional
Instructions
- Add cooked taro root and banana to a blender.
- Pour in milk and add sweetener of choice.
- Add vanilla extract.
- Toss in ice cubes if using.
- Blend until smooth and creamy.
- Pour into a glass and enjoy chilled.
Notes
Ingredient Spotlight
1. Cooked or Powdered Taro Root
Choose fresh taro, steam or boil until tender, and pop it into the blender. You can also use good-quality taro root powder instead for convenience. Aim for one cup cooked or two tablespoons powder.
2. Milk of Your Choice
Cow’s milk adds protein; plant-based options like oat, almond, or coconut bring vegan versatility. You decide the thickness by adjusting liquid amount.
3. Natural Sweetener
A teaspoon of honey, maple syrup, or a few dates add a hint of sweetness without making it dessert-level sweet.
Optional Add-ins: chia seeds, protein powders, spices (e.g., cinnamon, nutmeg), matcha, berries, nut butters.
How to Blend This Smoothie
- Prepare your root (cooked or powdered).
- Add 1 cup of taro root to the blender.
- Pour in 1 cup of chosen milk.
- Add sweetener (optional).
- Blend until smooth (about 45 seconds).
- Pour and top with seeds, nuts, or fruit.
Macronutrient Table (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 200 kcal |
| Carbohydrates | 35 g |
| – Dietary Fiber | 4 g |
| – Sugars | 10 g |
| Protein | 4 g |
| Fat | 4 g |
| – Saturated Fat | 1 g |
| Potassium | 600 mg |
| Vitamin B6 | 0.3 mg (~15% DV) |
| Vitamin E | 1 mg (~5% DV) |
| Calcium (milk-based) | 150 mg (~15% DV) |
| Magnesium | 30 mg |
This table shows a well-balanced drink that provides energy from carbs, moderate protein, and healthy fats from your liquid base and toppings. It’s especially great for gut health and mid-day satiety.
Nutritional Benefits of Taro Root Smoothie
- Resistant Starch: Supports digestion and feeds beneficial gut bacteria.
- Fiber: Aids in bowel regularity and helps you feel full longer.
- Potassium: Contributes to healthy blood pressure and proper muscle function.
- Vitamin B6: Supports brain function and metabolism.
- Vitamin E: Acts as an antioxidant to help protect cells.
- Low Sugar: Naturally sweet without being overly sugary allowing control over added sweeteners.
- Adaptable Nutrition: Depending on your liquid base and add-ons, you can increase protein, healthy fats, or micronutrient variety easily.
Pair your morning taro root smoothie with something savory and satisfying like our high-protein buffalo chicken dip to balance your macros for the day.
Tips for Enhanced Nutrition
- Use Greek yogurt or protein powder for an added protein boost.
- Add flax or chia seeds for omega-3 fatty acids and extra fiber.
- Include turmeric or cinnamon for anti-inflammatory effects.
Creative Twists to Elevate Your Smoothie
- Matcha-Taro Fusion: Add ½ tsp of matcha for green tea antioxidants.
- Berry Taro Blend: Include blueberries or raspberries for color and vitamin C.
- Apple Spice Twist: Add a pinch of cinnamon and nutmeg with an apple for fall flavors.
- Tropical Mango Mash: Add mango chunks for a tropical kick.
- Root Protein Power: Blend a scoop of vanilla protein powder for post-workout recovery.
Just like our beetroot juice shots, this taro root smoothie offers an energy boost with added nutrients, minus the caffeine crash.
Toppings & Serving Ideas
Elevate the experience with textures and flavor pops: swirl almond butter, top with granola, sprinkle toasted coconut flakes, or garnish with fresh berries. Serve with toast, oatmeal, or egg bites for a balanced meal.
Meal Prep and Storage Tips
- Batch Prep: Cook extra root or mix powder in bulk and store for use all week.
- Fridge Life: Keeps well in a sealed jar for up to 48 hours, shake before drinking.
- Freeze for Fun: Freeze in popsicle molds for a frozen snack alternative.
Can you put taro root in a smoothie?
Yes, taro root works very well in a Taro Root Smoothie once it is cooked and softened. Its natural starch creates a thick, creamy texture that blends smoothly with ingredients like banana, coconut milk or oats. Many people use cooked taro as the base of their taro root smoothie recipe because it adds body without overpowering the flavor.
Is a taro smoothie healthy?
A taro smoothie can be healthy when you use whole ingredients. Taro provides fiber, complex carbs and minerals that support steady energy. When combined with fruit, greens or seeds, a Taro Root Smoothie becomes a balanced root smoothie that fills you up without feeling heavy. Skip artificial powders or syrups and keep the recipe simple for the best benefits.
What mixes well with taro?
Taro mixes well with creamy and naturally sweet ingredients. Coconut milk, banana, mango, oats and vanilla pair perfectly with the mild flavor of taro. These combinations create a smooth texture that works beautifully in any taro root smoothie recipe. You can also add cinnamon or ginger for extra warmth and depth.
Final Thoughts
By focusing on taro root smoothie recipe and including powerful nutritional data, this three-ingredient drink becomes more than just a pretty purple treat, it becomes a functional component of your daily wellness routine. You’ll look forward to the beautiful color, enjoy the creamy texture, and appreciate the gut-soothing benefits every time.
For a complete snack lineup that satisfies both sweet cravings and protein goals, try pairing this smoothie with a slice of our protein cheesecake.
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