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Can I blend milk and beetroot?

Beetroot and milk are two healthy and nutritious foods that can be consumed together. However, many people wonder if it is safe or advisable to blend beetroot and milk together into a drink. In this article, we will examine if beetroot and milk can be blended, the potential benefits and downsides of doing so, and recipes for beetroot and milk smoothies.

Can You Blend Beetroot and Milk?

Yes, it is technically possible to blend beetroot and milk together to make a pink smoothie or milkshake-like drink. However, there are some important considerations when mixing these two ingredients:

  • Beetroot contains a vibrant pigment called betalain which can turn the milk pink when blended together. This color change is harmless, but some find it unappetizing.
  • Raw beetroot and milk don’t blend very well together. Blending cooked beetroot results in a smoother texture.
  • The earthy, dirt-like taste of beetroot can overpower the flavor of mild dairy milk.
  • Some people may experience minor digestive upset from drinking beetroot and milk, especially in large amounts.

With proper preparation and measured quantities, beetroot and milk can be successfully blended into a nutritious drink. Start with small amounts of beetroot at first to assess tolerance.

Potential Benefits of Beetroot and Milk

Drinking a blend of beetroot and milk may offer some potential health benefits:

  • Nutrient profile – Beetroot and milk contain complementary vitamins and minerals like vitamin C, calcium, potassium and magnesium.
  • Antioxidants – Beetroot is a source of antioxidant compounds like betalains which may help reduce oxidative stress in the body.
  • Nitrates – Beetroot contains natural nitrates which may help lower blood pressure by dilating blood vessels.
  • Exercise performance – Some research indicates beetroot juice can enhance exercise endurance and performance.
  • Anti-inflammatory – The nutrients in beetroot and milk have anti-inflammatory properties that may relieve inflammation.

However, more research is needed to substantiate potential synergistic health benefits of blending and consuming beetroot and milk together.

Potential Downsides of Beetroot and Milk

There are also some possible downsides associated with drinking beetroot and milk:

  • The earthy taste and smell of beetroot may be unpalatable, especially in milk.
  • Digestive issues like bloating, gas or cramps from high fiber content of beetroot.
  • Unpleasant pinkish coloration of milk.
  • Milk allergies or lactose intolerance may exclude some people from drinking this blend.
  • High amounts of oxalates in beetroot may contribute to kidney stones.
  • Sugar content increases when blending fruit/veg with milk.

To help avoid potential issues, consume beetroot and milk smoothies in moderation. Introduce slowly and opt for low-lactose or non-dairy milk if intolerant.

How to Make a Beetroot Milk Smoothie

Here is a simple step-by-step method to make a beetroot and milk smoothie at home:

  1. Wash and peel 1 small raw beetroot. Chop into pieces.
  2. Steam or boil the beetroot until tender when pierced with a fork. Allow to cool.
  3. Add the cooked beetroot and 1 cup milk of choice to a blender.
  4. Blend on high speed until smooth consistency is reached.
  5. Pour into a glass and enjoy immediately.

Some tips for making the best beetroot and milk smoothie:

  • Use cow, soy, almond, oat or coconut milk. Avoid powdered milk.
  • Cooked beetroot blends more smoothly than raw.
  • Refrigerate smoothie for 1-2 hours to enhance flavor.
  • Add ice to thicken texture and make colder.
  • Sweeten with honey if desired.

Experiment with different flavor combinations by adding ingredients like banana, berries, vanilla, ginger or cocoa powder.

Recipe Ideas

Here are some nutritious beetroot and milk smoothie recipes to try:

Pink Power Smoothie

  • 1 small cooked beetroot, chopped
  • 1 banana
  • 1 cup almond milk
  • 1 tbsp almond butter
  • 1 tsp honey (optional)

Beet Berry Smoothie

  • 1 small cooked beetroot, chopped
  • 1 cup strawberries
  • 1 cup yogurt or kefir
  • 1⁄2 cup orange juice
  • 1⁄2 tbsp honey (optional)

Green Beet Smoothie

  • 1 small cooked beetroot, chopped
  • 1 banana
  • 1 cup spinach
  • 1 cup milk of choice
  • 1 tsp vanilla

Chocolate Beet Smoothie

  • 1 small cooked beetroot, chopped
  • 1 banana
  • 1 cup milk of choice
  • 1 tbsp cocoa powder
  • 1 tbsp peanut butter

Storing Beetroot and Milk Smoothies

Proper storage is important for maintaining the safety, nutrition and flavor of blended beetroot and milk drinks. Here are some tips:

  • Store in an airtight container in the refrigerator for 1-3 days maximum.
  • Pour into an ice cube tray and freeze for up to 3 months. Thaw cubes to use.
  • Freeze smoothie in popsicle molds for a healthy treat.
  • Stir or shake well before drinking to evenly distribute ingredients.
  • Keep refrigerated and consume within 2 days for optimal freshness and taste.

If smoothie separates, give it a good stir or quick re-blend to mix. Discard if any mold develops or unusual smell or taste.


Here are some precautions to keep in mind when consuming beetroot and milk smoothies:

  • Introduce slowly and drink only in moderation until tolerance is assessed.
  • Raw beetroot should always be cooked first before blending in smoothies.
  • Wash produce thoroughly to remove dirt and minimize contamination risk.
  • People with kidney issues should limit high-oxalate foods like beetroot.
  • Not suitable for people with milk/lactose intolerance or allergy.
  • Overconsumption may contribute to digestive issues like bloating or cramps.

Pregnant women, young children and the elderly should exercise caution. Discontinue use if any adverse effects occur.

The Bottom Line

Blending beetroot and milk together is certainly possible and may provide some nutritional benefits when consumed in moderation. However, the earthy taste and thick texture may not appeal to all palates. Take precautions and introduce slowly to assess individual tolerance. With creative recipes and proper preparation, beetroot and milk smoothies can be a nutritious addition to a healthy diet.

Try out some of the suggested beetroot milk smoothie recipes and enjoy experimenting with unique flavor and color combinations!